You think this is a “dry subject”? Think again! Hydration turned out to be a larger subject than I thought it would be, you will be surprised at the interesting and healthy things that I found! When you are thirsty you’re already dehydrated! In Arizona, we need to drink before we feel thirsty, especially in our dry climate. You lose water when you sweat, exercise, are ill, and even when you breathe. If you feel foggy-headed or dizzy, you’re probably dehydrated. Some other symptoms of dehydration include: headache, irritability, constipation, dark urine, cravings for sugar and salt, dry mouth, joint and muscle pain, dry eyes, nausea/vomiting, and the obvious, dry mouth. Your body is 70% water and it’s needed for every function. Water delivers nutrients to your cells, and of course, your skin. You can use every fabulous skin cream imaginable to no avail, if you are dehydrated! Water is your skin’s best moisturizer because dehydrated skin has microscopic cracks in the surface that allow irritants and pollution to easily penetrate. Skin sensitivities often signal a high toxic load in the body and water is the best remedy. When you are dehydrated , toxins are reabsorbed by the body, stressing your liver and weakening your immune system.
As we age, our cells start to leak intracellular water. This cellular dehydration accelerates aging as well as decreasing fat burning and DNA repair. We can drink more water, but if the cell is “leaky” it can’t hold the water we drink. So what to do?? An interesting idea that I came across in my nutrition studies, is that in addition to drinking, we should consume our water in the form of juicy, nutrient-rich foods and vegetable. Nutrition is brought to the cells through the bloodstream, so they can repair and the leaks can close. The water will stay inside and the rejuvenated cell will be stronger. Fruits like watermelon and strawberries are over 90% water. Other hydrating fruits are grapefruit, cantaloupe, and peaches. Vegetables like cucumbers and lettuce have a water content of over 96%! Honorable mention goes to soups and bone broth as ” hydration foods”. Bone broth is fantastic for collagen building! You can make it yourself (recipes online) or find it ready-made in Sprouts. If you are hungry, drink water first, as thirst is often confused with hunger. Each time you hydrate you give your cells the necessary water for cellular growth and proper function, giving you more energy! As a side note for health, if you are drinking plenty of water and are still getting dehydration symptoms, you may be suffering from adrenal fatigue. The adrenal glands are two tiny organs sitting on top of your kidneys. They regulate hormone levels and are tied to our stress levels. Adrenal health is another subject, and you may consult your physician to know more.Most experts agree that you should drink half your body weight in ounces each day. So if you weigh 140 lbs. this equates to ingesting 70 ounces. I fill up a 32 ounce container about twice a day, and that serves as a good visual for me to track what I’m drinking. It is best to drink 2-3 ounces at a time with meals, during and after exercise. Drink pure, high quality water preferably in glass containers. Plastic is particularly bad to drink from in our Arizona heat, as it leaches some unhealthy chemicals into the water. Reverse osmosis water is good, but can be acidic, so adding some liquid minerals helps. You can click on the article linked on this subject at the end. Some good choices for magnesium – rich waters include Evian, Vichy, and Volvic. A common complaint that I hear is that people find water “boring”, so I will give you plenty of healthy, tasty options.
Berry Water – You can use raspberries, blueberries, or strawberries and fresh mint (organic please!) and add any of these to a bottle of cool water and let it sit for a few hours. The water will take on a nice color and the mint will cool the body down as well. You will get the wonderful antioxidants as you bathe your cells in a deep drink!
Lemon Water – You can juice fresh lemons or limes to your water and add some stevia or raw Manuka honey to make lemonade with fresh mint leaves added, and you’ve got a cool summer drink. I have written on this subject as a great” first thing in the morning” drink to clean your liver, boost your immunity, collagen synthesis, and start your digestive tract moving! You can also add in some raw apple cider vinegar to taste for a potassium-rich alkalizing drink that lowers blood sugar and helps you digest animal protein. Much has been written on the benefits of adding apple cider vinegar to your diet! Important to note is that controlling your blood sugar will help you preserve your hydration levels. Elevated blood sugar exits through 
the kidneys and carries needed water with it!
the kidneys and carries needed water with it!Unsweetened Cranberry Juice – don’t pucker your lips-you can add stevia or raw honey to sweeten! Cranberry juice reduces cellulite and fluid build-up in tissues while it hydrates and flushes a sluggish lymphatic system. Your “Cran-Water” should be filtered and non-carbonated to help rid the body of waste and to keep tissues moist and lubricated (great for skin!). These potent red berries are loaded with organic acids and antioxidants for liver detoxification. You make your own by boiling a 12 ounce bag of fresh cranberries in 4 cups of water until they “pop”. Strain the juice, add your stevia and it will make 32 ounces. You then mix 4 ounces of the cran-water into 28 ounces of water. This will make 4 days worth of cran-water!
Rooibus Tea – (Ruy-bos). Tea has powerful antioxidants, vitamins and minerals with great flavors. I suggest herbal non-caffeinated varieties to preserve hydration, and Rooibus is amazing! This delicious, calming tea from South Africa is known to protect against cancer, lowers blood sugar, reduces inflammation, and prevents heart disease. It does not contain caffeine like green and black tea, so you can drink as much as you want anytime. One of the best benefits is the mineral content of magnesium, calcium, iron, and zinc. Rooibus is so gentle and soothing that many mothers in South Africa use it to soothe colic babies! Red Rooibus has a delicious nutty and sweet flavor. I get a great organic blend with vanilla by the Organics brand at Safeway.
Green Juice – There are many versions of this and much has been written on the benefits of juicing. I like this blend for good hydration; coconut water, green apple, cucumber, celery, lemon, some lettuce greens, and stevia to taste if you need more sweetness.
Coconut Water – A perfect hydrator with natural electrolytes. Electrolytes are important to include for their role in fluid regulation, muscle contraction, and nerve function. They are found in good balance in coconut water and sea vegetables and also have a healthy mineral content. If you are watching your blood sugar levels, restrict the coconut water as it does contain sugar, as do the following selections. Cactus Water – Prickly Pear Juice is another good source of antioxidants to revitalize your skin and body. Try drinkcaliwater.com to order.
Maple Water – Tasty, delicious, and a new rival to the coconut water industry. Find it at Whole Foods, Trader Joes, or drinkmaple.com.
Watermelon Water – Along with lycopene, a powerful anti-inflammatory and antioxidant, this also contains another powerful superstar amino acid called Citrulline. This gets converted in our bodies to create nitric oxide, which lowers blood pressure and causes blood vessels to relax, prevents fat accumulation, and can also improve erectile dysfunction in men! You thought this was going to be boring? You can go to wtrmlnwtr.com to order this juice or put watermelon in your blender!
One last question that people ask about hydration – Is carbonated or sparkling water as good as drinking “still” or regular water? Experts agree that carbonated water hydrates just as well as regular water, but that you may feel fuller as your body processes the carbonic acids, which may cause you to ingest less. No doubt, water is “life” to our cells and the gateway to health! Are you still here?? Wow! Thanks for “drinking all this in!”
Debbie Davis writes an article each month for her blog on sleekskinaz.com to offer helpful information to create, her signature phrase, “radiant skin from within”. She is a licensed aesthetician and holds a certification in holistic nutrition. Since much of this information includes dietary suggestions, she advises that you always check with your healthcare professional.