This month's informative newsletter 

COMBAT HEART DISEASE WITH: HYDRATION

I don't know about you, but I just love summer. Long days, sunshine, and fun times outdoors with family and friends. One of my favorite things is to spend as much time at the ocean as possible. Swimming, floating, cooling off and relaxing at the beach. I love to be in the water as much as I can.

But sometimes we don't get enough water "in us." With high temps, humidity and increased time being active outdoors, dehydration is a concern. If you suffer from muscle tightness and joint pain after exercising, dehydration could be a contributing factor. 
Read below for some tips on Hydration.

The Ultimate Guide to Hydration: Signs, Symptoms, and Benefits

Hydration is the cornerstone of good health, yet many people underestimate its importance. Dehydration can have serious consequences on both our physical and mental well-being. Understanding the signs and symptoms of dehydration, as well as the benefits of proper hydration, is crucial for maintaining optimal health.

Signs and Symptoms of Dehydration

Dehydration occurs when your body loses more fluids than it takes in. Some common signs of dehydration include:

• Increased Thirst: Feeling thirsty is your body's way of signaling that it needs more fluids.
• Dry Mouth and Lips: A dry mouth and cracked lips are early indicators of dehydration.
• Dark Urine: Dark yellow or amber-colored urine is a sign that you need to drink more water.
• Fatigue: Dehydration can lead to feelings of fatigue and low energy levels.
• Headaches: Lack of hydration can trigger headaches and migraines.
• Dizziness: Dehydration may cause dizziness or lightheadedness.
• Dry Skin: Inadequate hydration can result in dry and flaky skin.

Health Risks of Dehydration

Dehydration poses several health risks, including:

• Impaired Physical Performance: Even mild dehydration can hinder physical performance and endurance.
• Heat-Related Illnesses: Dehydration increases the risk of heat exhaustion and heatstroke.
• Kidney Stones: Insufficient water intake can lead to the formation of kidney stones.
• Digestive Issues: Dehydration can cause constipation and other digestive problems.
• Impaired Cognitive Function: Lack of hydration can impair concentration, focus, and cognitive function.

The problem is we get dehydrated without realizing that we’re thirsty. Instead of noticing that dry mouth, we’ll focus on other symptoms like dry skin, headaches, lethargy, and brain fog.

So, we reach for skin lotion, ibuprofen, sugar, and caffeine instead of a tall glass of H₂0. While those symptoms are unpleasant and can degrade your mood and productivity, the more serious problem with low-grade chronic dehydration is its long-term effects on your health. A dehydrated body is at risk of cardiovascular and digestive problems, as well as compromised kidney function and the creation of painful stones in the kidney, bladder, or urinary tract. There’s also some evidence suggesting that dehydration may contribute to colon and bladder cancer.

Benefits of Hydration

Proper hydration offers a myriad of benefits for our bodies, including:

• Improved Physical Performance: Staying hydrated enhances endurance, strength, and overall physical performance.
• Regulated Body Temperature: Adequate hydration helps regulate body temperature during exercise and hot weather.
• Healthy Skin: Hydration promotes skin elasticity and a radiant complexion.
• Detoxification: Water is essential for flushing out toxins and waste products from the body.
• Optimal Brain Function: Hydration supports cognitive function, memory, and focus.

Sources of Hydration Beyond Water

While water is the best source of hydration, there are other ways to stay hydrated:

• Electrolyte Drinks: Electrolytes like sodium, potassium, and magnesium help maintain fluid balance in the body.
• Coconut Water: A natural source of electrolytes, coconut water is a refreshing and hydrating beverage.
• Fruits and Vegetables: Foods with high water content, such as watermelon, cucumber, and oranges, contribute to hydration.
• Herbal Teas: Herbal teas like chamomile and peppermint can be hydrating and offer additional health benefits.

Electrolytes and Hydrating Foods

Electrolytes are minerals that play a crucial role in hydration and bodily functions. They help regulate fluid balance, muscle contractions, and nerve impulses

“What does water have to do with a whole foods, plant-powered diet?” Here’s the deal: Fiber in plant foods helps to move waste through your digestive system, but digestion needs enough water to work properly every step of the way. When you don’t get enough water, your digestion can get backed up.

You might even experience some constipation, which can be uncomfortable, to say the least! So, as you increase the amount of fiber-rich foods you're eating, it’s very important to be sure you’re also drinking plenty of water.

Tip: Aside from drinking more water, you can also eat hydrating foods. Plant-based foods with a higher water content include watermelon, strawberries, cucumbers, oranges, celery, peaches, and apples. Did you know that when you eat more fresh fruits and vegetables, you are not only getting a rich and bountiful array of precious phytonutrients, but you’re also eating foods that are beneficially hydrating?

  While soda, bottled juice, and alcohol are all high in water, they also contain other compounds that are less than optimal for your health. To get the real benefits of good hydration, start with pure water. Then, add in some flavor to keep things fun and interesting. Try fruit- or herb-infused water, mocktail recipes, decaf or herbal tea, or a homemade electrolyte drink. Search the web for sugar free recipes. (Natural sugars, found in fruits is OK, but avoid adding refined sugars)

SIMPLE RECIPE

Homemade Sports Electrolyte Drink Recipe

Ingredients:

• 4 cups of coconut water (natural source of electrolytes)
• 1/4 teaspoon of Himalayan pink salt (rich in minerals)
• 1/4 cup of fresh lemon juice (vitamin C and flavor)
• 1/4 cup of freshly squeezed orange juice (additional vitamin C and flavor)
• 2 tablespoons of raw honey, date syrup or maple syrup (natural sweeteners)

Instructions:

1. Mix Ingredients: In a pitcher, combine the coconut water, Himalayan pink salt, lemon juice, orange juice, and your choice of natural sweetener (raw honey, date or maple syrup).
2. Stir Well: Stir the mixture until all the ingredients are well combined and the salt is fully dissolved.
3. Refrigerate: Chill the electrolyte drink in the refrigerator for at least an hour before serving.
4. Serve Cold: Serve the homemade sports electrolyte drink cold for a refreshing and hydrating beverage.

This homemade sports electrolyte drink provides essential electrolytes, vitamins, and minerals without the need for refined sugar, making it a healthier alternative for replenishing fluids and electrolytes during physical activities. Enjoy your natural and nutritious sports drink!

 UPCOMING EVENTS

 Keep an eye out for our next newsletter. Comes out at the end of the month.

 CONNECT WITH ME

Click on the link below to schedule a call 

https://pbcoachvincent.coachesconsole.com/calendar

https://pbcoachvincent.coachesconsole.com

This newsletter and the work of Plant Based Coach Vincent, Combat Heart Disease, is for informational purposes only and are not intended to diagnose, treat, or cure any type of disease or condition. Reviews and testimonials of specific diets and approaches to health represent individual experiences and Coach Vincent does not guarantee any specific results from these approaches for your specific situation. Consult with your Health Care provider for your unique needs.