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Tasty Hydration Methods That Go Beyond Water

Water makes up approximately 55% of the adult human body and is essential for cellular homeostasis — not to mention life. Staying hydrated is crucial for total health and wellness, as well as weight maintenance, says Brooke Alpert, MS, RD, and author of “The Sugar Detox: Lose Weight, Feel Great and Look Years Younger.” “Our body depends on proper hydration levels to function properly — especially for our heart, brain and muscles to do their job,” she explains.

But chugging down your daily allotment of water isn’t the only way to stay hydrated. Other liquids and food count, too. Danielle Carlesimo, a registered dietitian at Henry Ford Macomb Hospital in Michigan, explains that “20% of your daily fluid intake should come from food sources.”

Here are several H2O alternatives that are great sources of hydration:

WATER-RICH FRUITS AND VEGETABLES

“While most of our daily water intake should come from water itself, water-rich fruits and veggies are a great alternative way to keep hydrated,” says Carlesimo. Watermelon, for instance, is 92% water, which makes it a great choice for rehydrating after a workout.

Below, Carlesimo shares the water content of common produce that serve as great sources for hydration:

  • Cucumbers and lettuce – 96%
  • Zucchini, radishes, celery – 95%
  • Tomatoes and cabbage – 93%
  • Grapefruits and strawberries – 91%
  • Cantaloupes – 90%

SALADS

Since lettuce is so high water, a salad can rehydrate you after a workout. Start with a base of lettuce, and toss in water-rich produce like cucumber, celery, spinach and berries. (For a protein boost, add grilled chicken or another lean protein.)

SOUP BROTH

In addition to warming up the body, broth can help keep you hydrated. In fact, Iowa State University concluded that chicken broth and chicken noodle soup increase the body’s fluid restoration better than popular sport drinks. Just make sure to opt for low-sodium broth, as excessive salt consumption can cause dehydration.

SMOOTHIES

Beyond being a quick meal or a way to sneak in extra protein, smoothies can also boost hydration. “You can put anything in a smoothie,” says Carlesimo. She suggests adding water, ice cubes, celery, cucumbers, milk, coconut milk or strawberries for hydration. “Smoothies are also a great way to sneak in fruit, vegetables and fluid along with vitamins and minerals and antioxidants.”

COCONUT WATER

Beyond being sweet and delicious, coconut water’s electrolyte content makes it an acceptable short-term IV hydration fluid! Studies also suggest that plain water, coconut water and sports drinks all provide comparable hydration. So if you’re bored with regular water and need something with more flavor, coconut water can be a viable substitute.

HERBAL TEA

Herbal tea is another tasty stand-in for water since it’s mostly water anyway. Choose flavors such as mint, rooibos, rose hips and chamomile. Limit diuretic teas such as stinging nettle and dandelion, as well as caffeine-infused teas.

POPSICLES

Ice pops made from 100% fruit juice provide a refreshing post-workout snack as well as hydration. Just make sure to avoid artificially sweetened ones or ones with loads of sugar. If you can’t find healthy versions at your local grocery store, make your own. Combine Greek yogurt or juice with your favorite frozen fruit in the blender, then place in the freezer.  


READ MORE

> Slow Cooker Chicken Noodle Soup
> 10 Nutritious Smoothies Under 250 Calories
> Popsicle Playbook: 5 Fun Ideas


The post Tasty Hydration Methods That Go Beyond Water appeared first on Under Armour.

Under Armour

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Your Many Options to Walk for Breast Cancer in October and Beyond

your-many-options-to-walk-for-breast-cancer-in-october-and-beyond

For Americans across the country, October is known for cooler temperatures, trick-or-treating and — as of the last three decades — pink ribbons, 3-day walks and coming together to raise money and awareness for breast cancer research. In 1985, October was designated National Breast Cancer Awareness Month in hopes of increasing awareness of early detection methods like mammography as the most effective way to combat breast cancer. And it’s really made a positive impact.

Now, more than 30 years later, people around the world don their best pink every October to shine a spotlight on this disease and its impact. With a new case of breast cancer being diagnosed every two minutes in the United States, the need to raise both funds and awareness is as important as ever.


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One of the best ways for runners and walkers to get involved is to do a race. Races are not just in October, either. Running and walking events benefitting breast cancer are held all around the country on nearly every weekend of the year. If you’re looking to get involved, it’s pretty easy. We’ve put together a few of the heavy-hitters:

Race for the Cure

Susan G. Komen, one of the country’s largest and most widely known breast cancer organizations, hosts 146 races each year to raise funds for a cure and support those affected by the disease. It started in 1986 with 800 participants in the first race today’s events that annually host more than 1 million racers combined. Komen’s events attract walkers, runners and — the most inspiring attendees — breast cancer survivors.

According to the Komen website, 75 percent of the net income from each race benefits the local community hosting it. Since the races began, there’s been more than $ 2 billion raised nationwide. Some of the largest races are in Columbus, New York City, Houston, Denver and even Rome. Taking the 5K events even further, Komen offers 3-Day options in seven U.S. cities where participants walk 60 miles over three days, camp in pink tents and clean up in mobile shower trucks.

To find a Susan G. Komen Race for the Cure near you, search their website for a date and location.

Making Strides Against Cancer

The American Cancer Society offers countless fundraising walks to support those impacted by breast cancer. Making Strides Against Cancer events can be found in more than 270 communities across the country — offering distances from 3–5 miles and hosting more than 11 million participants since the first event in 1984 in Boston. Since then, these events have collectively raised over $ 685 million in the fight against breast cancer.

With the American Cancer Society based in Atlanta, the event held in Georgia’s capital city is one of the organization’s largest and most popular races. The 2015 event brought out more than 25,000 people and raised $ 1 million to fund research, education and support for those with breast cancer. This year, the event will be held on October 29 for a non-competitive 5K walk in Atlanta’s landmark Piedmont Park.

Sign up for the Making Strides Against Cancer event of your choice on the American Cancer Society’s website.

DIY Fundraising

Naturally in 2016, you can race virtually! The National Breast Cancer Foundation’s VRace enables you to log miles on your own schedule, and at your own pace. Simply sign up for the campaign, use a fitness tracker to count your miles and fundraise on your own along the way.

There’s an App For That

Charity Miles uses your daily activity levels — anything from walking your dog to a daily morning run — to earn money for the charity of your choice. The app currently has 37 charities to choose from (including Stand Up To Cancer), and they are working to add even more in the near future.


MORE TO GET YOU MOVING

> Heart Rate Monitoring Basics
> So You Want to Start Fitness Walking
> Low Impact High Intensity Interval Training Routine for Walkers


The post Your Many Options to Walk for Breast Cancer in October and Beyond appeared first on Hello Healthy.

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