We all know that drinking water is important for our health. But that’s about as far as most of us get. We often don’t realize just HOW MUCH water impacts our body and all the effects dehydration has on us. And, if we are honest, the vast majority of us don’t drink as much water or consume as many hydrating foods as we should.

So let’s dive a LITTLE deeper…starting with the different kinds of dehydration. Yes, there’s more than one!

Types of Dehydration:

1. Hypotonic/Hyponatremic – The loss of electrolytes, mostly sodium.
2. Hypertonic/Hypernatremic – The loss of water.
3. Isotonic/Isonatremic – The loss of both electrolytes and water.

Dehydration Symptoms:

There are some symptoms of dehydration that are more obvious: thirst, feeling sick in the heat…We naturally associate these with dehydration (especially during the hot summer months, or when we are really active). But sometimes the symptoms can be a little more sneaky and effect us in ways that we don’t even think to connect with our body’s lack of water and/or electrolytes.

-Dry Mouth and Bad Breath – Human saliva is primarily composed of water. It is essential in keeping your mouth bacteria-free. Thus, a lack of water can facilitate an overgrowth of these bacteria. This overgrowth of bacteria can cause you to have bad breath.

-Muscle Weakness – Water helps your muscles perform all their day-to-day tasks such as contracting and relaxing. When you have a great loss of fluids or a lack of consumption, your body loses a lot of minerals, When your body has a shortage of minerals such as potassium, magnesium, and calcium, you can find yourself feeling lethargic. Lack of these electrolytes can cause a fluid imbalance and induce muscle spasms.

-Headache – Headaches, due to dehydration, can range from mild to a more severe migraine. When the body is dehydrated, the brain can temporarily contract or shrink from fluid loss. This causes the brain to pull away from the skull, causing pain and resulting in a headache. Now, it may sound a little freaky, but there is no need to panic just yet. Make sure you re-hydrate and your brain will go back to normal.

-Dizziness – Lack of water even affects your blood. When you’re severely dehydrated, your blood pressure can drop. This decreases blood flow to the brain and you can start to feel dizzy.

-Digestive Issues – Your kidneys and liver require water to clean your blood, produce urine and help your body to get rid of waste. Dehydration can worsen constipation, diarrhea and other digestive issues so up your water intake and consume high-fiber foods to “keep things moving.”

-Skin and Hair Issues – Your body needs enough moisture to sweat the amount necessary to dilute toxins so they do not irritate the skin. Lack of water IN the body leads to dry skin on the OUTSIDE, dull and bloodshot eyes and dry, weak and brittle hair.

-Excess Weight – We often times confuse thirst for hunger, so we tend to eat more when what our body really needs is more water or foods rich in water.

-Fatigue – Just about every function in the body depends on water. As we have already learned, water is crucial for proper digestion, it affects your brain health (mood goes a long way in dictating energy levels), it helps your heart pump blood more effectively, and helps transport oxygen and other essential nutrients to your cells. So it’s little wonder dehydration can lower our energy!

Hydrating Foods:

While drinking water is the best way to stay hydrated, you can also do that by adding more hydrating FOODS into your diet. It can be easier, and more fun, to consume these water-rich foods than trying to remember to chug glasses of water every day.

These are NOT to take place of drinking water, you should still continue to do that. But these are ways to ADD to your water consumption, while also consuming other nutrients your body needs at the same time!

-Celery

-Cucumbers

-Bell Peppers

-Watermelon/Melon

-Citrus Fruits

-Kiwi

Now there is the ever asked question: How much water should we be drinking each day? You’ve probably been told that “eight glasses per day” is the the standard recommendation for adults. While that is a good place to start, the actual amount that you need depends on factors of each individual… such as your body size, activity level, age, diet, and how much alcohol, coffee and other drinks you consume.

We all love celebrating Independence Day…the food, the fun, the fireworks, the family and friends…and celebrating how and why we have this country!

But along with the fun, can come some… not so fun… things. Exhaustion, heat, bugs, too much noise and food…they can all put a damper on the day and keep you from enjoying yourself and the people around you. Here are a few tips for you to try this year to make the day more fun and to keep you from crashing at the end of it.

Activities

Tip #1: Sun Screen! – This is usually a day where we spend the majority of the time outside…in the sun. While it’s a good thing to soak up some Vitamin D and nice to get a little bit of a tan…red is a color you want to stay away from. Be sure to apply sunscreen throughout the day. BUT make sure you choose your protection carefully! Not all of them are good for you… and some are pretty toxic!

Tip #2: Be Active – It’s nice to sit around and visit with family, but getting up and being active can be an even better option. If you just sit around on a hot day, eating and not doing much, you can quickly become sluggish and tired…and that doesn’t feel too good. So, instead of grabbing more dessert, grab some friends and play a ball game or go a walk together…and be sure to follow these next two tips!

Food and Drink

Tip #1: Eat Light! – It’s not fun to have anything weigh down the fun activities of the day… and that also applies to food! Now this doesn’t mean that you can’t have your grilled meat and some of your other favorite 4th of July foods, but don’t go stuffing yourself. And opt for more fruits and vegetables instead of piling your plate high with chips and desserts. Your body won’t feel so groggy afterward and you’ll be lighter on your feet to enjoy the rest of the day’s fun and games!

Tip #2: Stay Hydrated! – And I don’t mean with soda and sweet tea and store bought lemonade. If you are out and about in the heat, make sure you are getting plenty of water. It doesn’t have to be bland and boring, though! I love making fruit infused water to add a little flavor. It is actually a lot of fun to experiment with different fruits to find your favorite, but here are two great ones to try for your patriotic celebration:

• Strawberries and blueberries – Get the color theme going AND take in some antioxidant at the same time!
• Watermelon and blackberries (or blueberries) – Who doesn’t love watermelon during the summer?? You can even amp up the fun and cut it into star shapes and drop in a few mint leaves for an extra cool zing!

Family and Friends

Tip #1: Laugh a Lot – There are very few medicines like the medicine of laughter! You are spending a day with friends and family, celebrating our country’s incredible history…take some time to let go of the stress of life and laugh with people you love.

Tip #2: Spend Time in History – While it’s great fun to hang out with family and friends, playing games and eating good food, I think it is important to remember the reason why we are even celebrating in the first place. We have a great history and have been given an awesome inheritance by our forefathers. It was because of what happened in history, and what they sacrificed that we have the freedoms, liberties and privileges we have this day. And why we can gather with our friends and families to have fun. God blessed this country because our forefathers sought to make Him the foundation…and they wanted those that came after to continue to care for that foundation. So take some time this 4th to remember the history of our country… and celebrate the actually reason for the holiday.

May this 4th of July be a day that we understand what it truly means to say:

God bless America!

Our skin reflects what is going on in our body.

What happens in our gut effects what happens throughout our entire body. So you begin with the gut to cleanse the skin. Here is a list of some of my favorite “do”s and “don’t”s for healthy skin, starting with…

What Goes Inside

NO gluten – Gluten can cause inflammation and cause irritation to the gut and digestive system. Remember, what happens in the gut effects the rest of the body. Plus, the gluten in the U.S. today is highly processed and grown with chemicals that can do lots of damage to the body.

NO dairy – The dairy industry today is quite a bit different than back in the olden days. Especially that from cows. Dairy can cause inflammation and it can cause your skin to produce excess sebum which leads to clogged pores and more acne.

NO sugar – Sugar can break down the collagen in your body and your skin can lose its elasticity. It can also cause inflammation. Opt for an antioxidant honey instead.

NO highly processed foods – All the extra sugar and chemical intake from these foods wears down the collagen and elastin in your skin. It also causes inflammation in the skin, which can lead to acne breakouts. (NOTE: Processed foods can be kind of tricky to define. It’s probably a good idea to know what processed foods are.)

Stay hydrated – Even when you don’t feel like drinking water adding some cucumbers and watermelon to your diet (especially during the summer) is a delicious way to stay hydrated.

EAT probiotics – The good bacteria in probiotics helps keep your gut healthy. Having a healthy gut helps to have healthy skin.

EAT Omega-3s – Your omega-9 fatty acids are great for glowing skin. They can help soothe inflammation that can be a cause for acne breakouts as well.

EAT Vitamin C – It is well known for having antioxidant properties, and can also help against sun damage. Citrus fruits and vegetables are a great natural source of this important vitamin.

EAT Bone Broth – Bone broth is high in collagen which can help reduce inflammation and improve the skin’s elasticity.

What Goes Outside

Clean and treat your face at night. Your face gets dirty throughout the day, and your makeup can clog your pores, causing more breakouts.

Switching your products too regularly might not agree with your skin. Give the product time to work.

Look at the ingredients. Avoid chemicals and synthetic scents and colors. The closer to nature your products are, the better for your skin. Do you know how much FOOD you can put on to help your skin health?? There are a lot I could name, but I’ll just give you three favorites.

• Apple Cider Vinegar – Apple cider vinegar can help to kill pathogens and helps to cleanse the skin. It contains potassium and magnesium to help balance gut bacteria, which is vital to skin health. It is also a more inexpensive product…and it can go a long way.
• Coconut Oil – Coconut oil can help strengthen the epidermal tissue, ease sunburns and is even a good makeup remover. It contains anti-inflammatory and antibacterial properties, plus a lot of healthy fats that help nourish the gut and improve immune function. A way to improve your skin health from the inside out!
• Raw Honey – RAW honey is full of enzymes, nutrients and vitamins for the skin. It also contains antiseptic qualities that can help with rashes, scars and wounds, and may help to reduce breakouts and contain moisturizing properties.

Essential Oils

• Lemon – Lemon just seems to brighten up everything! And your face is no exception! It is antibacterial and it can help lighten dark spots and tone the skin. avoid applying lemon, or any citrus oil, to your skin that will be exposed to sunlight or UV light for 24 hours.
• Lavender – Lavender contains antimicrobial and antioxidant characteristics that make it great for the skin. It is one of the more gentler oils so it can be soothing for itching and burning skin. And soothing to the nose as well.
• Frankincense – Frankincense has anti-inflammatory and antimicrobial properties. It may help to strengthen and tone the skin and may improve elasticity. It may also help to reduce the appearance of scars and acne.
• Tea Tree – Tea Tree oil has long been used in Australia to help fight inflammation, break outs and some redness on the skin. It is usually very gentle on the skin and is great when combined with a carrier oil…such as coconut oil.

Thanksgiving and Christmas. Two of the most exciting days of the year. It’s a time for family to gather together, there are delicious smells coming from the kitchen, the weather is getting colder (well… maybe, if you’re in the right place), and there are all those wonderful holiday traditions. But there is that one annoying little bug hiding in the corner, just waiting to jump out at you.

I know it’s hard to keep looking and feeling your best during these holiday months. There are so many tempting sweets this time of year and with the busy schedule of everyone on the family it is easy to let ourselves go and ignore our body’s warnings. I fall into the trap almost every year. And just about as many times… I end up regretting it. These are special and happy times and it is a shame to let sickness get in the way of enjoying these times with friends and family to the utmost.

Here are a few tips you can try to make this holiday season just a little bit more enjoyable.

1. Stay Hydrated

Drinking water is vital for your health. Being dehydrated weakens your immune system and can make you susceptible to sickness, especially during the holidays when we tend to ignore our bodies amid all the excitement of the season. It’s recommended that you drink half your body weight in water every day… but that is not the only way to stay hydrated. Getting more fruits and vegetables in your diet has many positive impacts on hydration status.

2. Stay Active

Exercising with a busy schedule is tough, but it is key to keeping our muscles strong (and I don’t just mean like Hercules), keeping our shape and giving us energy. Strong muscles and body help keep spasms and back back pain at bay, and help support the rest of the body. It doesn’t take much, a simple 10 minutes a day will help a lot.

3. Get Plenty of Sleep

Recharge! Lack of sleep really puts a strain on your body and weakens you. I can testify to that. Though there is so much to do during the holidays and we may be tempted to stay up just a few more minutes to complete that last task, we might want to listen to our body and leave it for the morrow. Sometimes it is necessary to stay up a little later, we do have responsibilities after all, but it is important that we don’t go overboard and make it a regular habit. Be smart and know when it is time to stay up and finish that project and when it is time to give in to the calling of your bed.

4. Manage Stress

Stress zaps energy from our bodies and can also cause physical pain (headaches, muscle cramps for example). Take time to relax during the holidays. Breathe and let the hustle and bustle leave your mind. I have found that curling up with a good book or reading passages of scripture will do wonders.

5. Self-Control

Don’t eat every sweet thing set before you. Sugar is your enemy. It can drain your body of all the good nutrients and leave you with a very inflamed and irritated gut. Indulging in a few special treats here and there is OK, but be sure and feed your body the protein and vitamins it needs to help balance glucose and insulin levels. Don’t overdue your dessert portions… and listen to your body! Stop when it tells you.

Believe me, a happy gut and body will treat you well. Though hard at times… it is worth it. So what do you say? Ready to chase away the blue Christmas this year? Are you up to the challenge with me? 

So let’s talk! What are some ways you have found to help your body make it through the holidays with a smile?