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Healthy Hydration Hacks


In the case of most adults, water makes up 60-70% of our body weight. Drinking water is vital for the proper function of virtually every cell, tissue and organ in our bodies is needed for proper digestion and delivery of nutrients to our cells and it also helps regulate body temperature. In addition, water acts as a “shock absorber” for the brain and spinal cord, and it lubricates joints, organs, and tissues.

With the temperatures rising, summertime is an important time to keep track of how much water you put in your body. According to the Institutes of Medicine, the recommended daily intake of water is about 11 cups for adult women and 15 cups for men. That sounds like a lot, but not all of it needs to come from beverages alone. About 70-80% should be provided by beverages (and at least half of that from water, with lesser contributions from tea, coffee, milk, and other beverages); the remaining 20-30% should come from watery foods such as fruits and vegetables.

Here are some tips to keep yourself hydrated this summer:

  • Create the habit of starting your day with a glass of water before your coffee or tea.
  • Add some flavor to your water–  a slice of fresh lemon or lime, some cucumber, a few berries, some fresh mint or a slice of fresh ginger can make your water taste amazing.
  • When you feel like eating something, have a glass of water first – because you might be thirsty rather than hungry. And even if you are hungry, having a glass of water before you start is an easy way to help encourage the water-drinking habit.
  • Finally, it might help you to track your progress.  That’s why starting the day with a full pitcher works – you know how much you’ve had and how much you need to drink before the day is over.  If you want to go high tech, there are apps for your phone that can send you reminders, keep track of your intake and even give you a virtual pat on the back for meeting your goals.
Related  2 Ways to Make Your Water Healthier

For more tips from Susan, visit www.IAMHerbalifeNutrition.com

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Susan Bowerman, M.S., RD, CSSD, CSOWM, FAND – Director, Worldwide Nutrition Education and Training, Herbalife Nutrition

Susan Bowerman is the director of nutrition training at Herbalife Nutrition , where she is responsible for the development of nutrition education and training materials, and is one of the primary authors of the Herbalife sponsored blog, Discover Good Nutrition. She is a registered dietitian, a board certified specialist in sports dietetics and a fellow of the Academy of Nutrition and Dietetics. Susan graduated with distinction in biology from the University of Colorado, and received her master’s degree in Food Science and Nutrition from Colorado State University. She then completed her dietetic internship at the University of Kansas. Susan has taught extensively and developed educational programs targeted to individuals, groups and industry in her areas of expertise, including health promotion, weight management and sports nutrition. Prior to her role at Herbalife, she was the assistant director of the UCLA Center for Human Nutrition, and has held appointments as adjunct professor in nutrition at Pepperdine University and as lecturer in nutrition in the Department of Food Science and Nutrition at Cal Poly San Luis Obispo. Susan was a consultant to the (then) Los Angeles Raiders for six seasons, and was a contributing columnist for the Los Angeles Times Health Section for two years. She is a co-author of 23 research papers, 14 book chapters, and was a co-author of two books for the public: “What Color is Your Diet?” and “The L.A. Shape Diet” by Dr. David Heber, published by Harper Collins in 2001 and 2004, respectively.