How to Increase Water Intake + Hydrating Summer Drink Recipes

Raspberry kale green energy smoothie

It’s hot out there and to stay healthy and energized, we need to keep our cells hydrated!

Why is water consumption important?
Water – beyond all substances, is unsurpassed in its ability to heal. We are made of water, literally! Total body water content averages 60% of body weight in young average-weight men, and is slightly lower in women at approximately 55%. 

Our water needs increase with pregnancy, cleansing, exercise, hot climate, mental or emotional stress, and during illness, where loss of fluids is a concern. If you consume coffee, you need additional water because coffee has diuretic properties which cause more excretion of fluid. Remember: for every cup of coffee you consume, you need two cups of water to replace the fluid loss.

What happens when our bodies don’t have adequate amounts of water?
•Our energy levels drop. A mere 5% drop in water levels in the body causes 25-30% loss of energy
•When the body’s water level gets too low, your kidneys don’t work efficiently and the liver has to take on too much of the cleansing work on its own, leading to an overburdened liver
•Water is needed by kidneys and colon to eliminate toxic wastes, not enough water in the colon leads to toxic waste being reabsorbed into the bloodstream.
•We suffer from poor digestion, constipation, low hydrochloric acid production, and the liver not being able to metabolize fat into usable energy – this all leads to weight gain!
•Water is also needed to metabolize fat –  the body requires more water to metabolize fats than proteins and carbs – therefore dehydration slows down fat-burning
•Poor lubrication in the joints from lack of water can lead to arthritis
•Lack of fluid can also cause edema and high blood pressure
•When our cells lack water, the body compensates by producing extra cholesterol to protect cells from dehydration
•Can also lead to higher levels of histamine which can lead to allergies and lowered immunity
•Thirst can disguise itself as hunger, pain, cravings…
•If you tend to retain water, this is often because you don’t drink enough, so your body tries its best to hold on to the water there is in order to dilute any toxicity in your tissues.

Tips to increase your water intake:
•Drink out of a straw – it goes down faster! Preferably a glass or stainless steel straw.
•Herbal teas can count towards your water intake and have wonderful health benefits. Try fresh mint, fresh ginger root with a dash of stevia. You can also make flavoured ice tea with a blend of fun herbal teas with a dash of sweetener.
•Add lemon, lime, mint or cucumber to water to give it natural flavour

Detoxifying Refreshing Healthy Cucumber Mint Water

Infused water is super easy to make and removes the boring factor from staying hydrated. Mint is also a great digestive aid and cucumber is high in beautifying and antioxidant vitamin E. It also has cooling properties for your liver. Use organic cucumber so you don’t have to peel it!

Refreshing Cucumber Mint Water
5 slices cucumber
5 mint leaves
2 cups filtered water

How to make:
Combine all ingredients into a glass jar and allow to infuse for 3-4 hours or overnight.

Makes 1 serving

Hydrating kale and raspberry green energy smoothie

This smoothie is filled with energizing and hydrating ingredients like iron and chlorophyll from kale, vitamin C and sugar balancing raspberries, protein and fibre from chia seeds, and electrolytes from coconut water. And it’s sooo delish!!

Raspberry Kale Energy Smoothie
2 cups coconut water
2 cups purple (or green) kale
1 cup raspberries
1 banana, frozen
1 Tbsp chia seeds

How to make:
Remove kale from stem and combine all ingredients into a blender. Buzz until smooth and sip it down!

Makes 1-2 servings


Do you have any tips to add on how to stay dehydrated?



  1. Glan Deas July 18, 2013 at 5:53 am

    Juice and fruits are good for health.I prefer salad rather than the junk food. I need coffee after the dinner because it helps to reduce the calories from body.

    Kopi Luwak

  2. grace August 4, 2013 at 11:56 pm

    Thanks for this post and the great ideas! I know I need to stay more hydrated and am excited to try some of these tips. The raspberry kale energy smoothie looks amazing–I can't wait to try it!

  3. P. kumar Varma October 23, 2015 at 5:52 am

    I like the way you writing the post.. Thanks for sharing such a nice information.
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