Staying hydrated is crucial for maintaining overall health, but sometimes plain water can get a little boring. Fortunately, there are numerous healthy additives you can mix into your water to not only enhance its flavor but also boost its nutritional value. Here are ten healthy water additives to try:
1. Lemon
Lemon slices and lemon juice are among the most popular water additives. Lemons add a tangy, citrusy flavor to water, increasing your water consumption while providing several nutrients and beneficial plant compounds. They are an excellent source of vitamin C, which is critical for immune function and has powerful antioxidant effects. Just two tablespoons of lemon juice provide 13% of your daily vitamin C needs. Adding lemon slices or lemon juice to your water can help maintain optimal vitamin C levels, reducing your risk of developing many health conditions, including heart disease.
2. Tart Cherry Juice
Tart cherry juice has a sweet and slightly tart flavor perfect for jazzing up plain water. It’s an excellent choice for athletes and gym-goers looking for an easy and delicious way to support muscle recovery. Research suggests that drinking tart cherry juice could facilitate muscle recovery and reduce delayed-onset muscle soreness (DOMS). Tart cherry juice contains anti-inflammatory compounds, including anthocyanins, which may help reduce muscle damage and soreness.
3. Ginger Slices or Ginger Juice
If you like ginger tea, ginger slices or ginger juice could become your new go-to water additive. Ginger’s warm, spicy flavor pairs well with other water additives like lemon juice. Ginger contains antioxidant and anti-inflammatory substances, including shogaols, gingerols, and zingerone. These compounds combat inflammation and have pain-reducing and muscle-relaxing effects. Some research suggests that ginger treatments may help reduce period-related pain. Try adding ginger juice or ginger slices to your water for a soothing and flavorful drink.
4. Magnesium Powder
Magnesium is a mineral required for blood sugar regulation, muscle contraction, blood pressure maintenance, and many other critical body processes. Magnesium supplements can help improve overall health and may be especially beneficial for those with hypertension (high blood pressure), hyperglycemia (high blood sugar), and several other health concerns. Magnesium supplements are available in many forms, including powdered products. Adding magnesium powder to your water can help reduce blood sugar and blood pressure and improve constipation.
5. Pomegranate Juice
Pomegranates and pomegranate juice are rich in protective plant compounds with antioxidant and anti-inflammatory activity, such as anthocyanins, ellagitannins, and organic acids. Studies show that drinking pomegranate juice regularly could benefit heart health by reducing blood pressure and may support cognitive function by lowering inflammation and enhancing memory. Add a splash of pomegranate juice to your water for a heart-healthy way to stay hydrated.
6. Electrolyte Powders
Electrolyte powders are dietary supplements that typically contain sodium, potassium, phosphorus, magnesium, and chloride, essential minerals for health. Adding electrolyte powders to water can help optimize hydration status, especially for athletes and people working in hot environments. Electrolyte powders can also benefit people experiencing fluid loss through diarrhea or vomiting. Choose electrolyte powders sweetened with natural sugar alternatives like monk fruit or stevia to limit added sugar intake.
7. Mint
Mint leaves add a refreshing flavor and aroma to your water, which can be particularly helpful when you’re feeling nauseated. Studies show that simply smelling mint can help reduce nausea and vomiting in certain populations, including pregnant women. Try combining mint leaves with ginger juice or sliced ginger in your water for additional anti-nausea benefits.
8. Orange and Grapefruit Slices and Juice
Citrus fruits like oranges and grapefruits are packed with flavor and health-promoting compounds like polyphenols, such as naringin and ferulic acid. Boosting your intake of polyphenol-rich foods can support cellular health, improve longevity, and reduce your risk of common health conditions like heart disease and neurodegenerative diseases. Add a few slices of orange or grapefruit to your water or freeze their juice in ice trays for a delicious way to keep your water cool while adding a punch of citrusy flavor.
9. Hibiscus
Hibiscus tea has a fruity and slightly tart taste and can be enjoyed hot or cold. Infusing your water with loose-leaf hibiscus or hibiscus tea bags can give your drink a beautiful ruby-red color while enhancing its health benefits. Hibiscus tea is rich in anthocyanins, which have potent antioxidant and anti-inflammatory effects. Studies show that drinking hibiscus tea could reduce blood pressure and decrease markers of inflammation.
10. Green Tea
Green tea is another type of tea that can greatly benefit your water. It can be enjoyed hot or cold and pairs well with other water additives like ginger and lemon. Green tea is a concentrated source of polyphenol antioxidants, including catechins like epigallocatechin gallate (EGCG). EGCG has powerful cellular-protective and anti-inflammatory effects. Drinking green tea regularly may reduce your risk of health conditions like heart disease, certain cancers, and even depression.
How Much Water Should You Drink Per Day?
Your hydration needs depend on factors like your environment, activity levels, body weight, and pregnancy and breastfeeding status. While hydration needs vary, the Institute of Medicine (IOM) recommends that adult women and men consume 11.5 cups (2.7 liters) and 15 cups (3.7 liters) of water daily, respectively. Most people can maintain their hydration status by letting their thirst dictate their fluid consumption. You can also assess your hydration level by the color of your urine; it should generally be pale yellow, like light straw. Darker-colored urine may indicate dehydration.
Other Ways To Boost Your Hydration
In addition to drinking plenty of water, consuming hydrating foods like fruits and vegetables is an easy and nutritious way to meet part of your daily water needs. Cutting back on foods and drinks that contribute to dehydration, such as those high in added salt and alcohol, can also help keep you hydrated.
By incorporating these healthy water additives into your routine, you can make hydration more enjoyable and beneficial for your health.
Get stronger in no time with these accessible, actionable tips.
We all want to be our best, healthiest selves. Still, with so much advice floating around, it’s hard to choose which healthy lifestyle tips are worth trying.
To make your life a bit easier, we’ve rounded up some of our go-to diet and fitness strategies to help you achieve your goals.
1: Stay Hydrated
Whether you’re heading off to spin class, boot camp, or any other exercise class, it’s always important to hydrate so you can stay energized and have your best workout. But you don’t want to grab just anything for hydration purposes.
Electrolyte-loaded athletic drinks, for example, can be a source of unnecessary calories.1 So “drinking water is usually fine until you’re exercising for more than one hour,” Jackie Newgent, RD, author of “The Big Green Cookbook,” told Health.
But if you are doing high-intensity exercise for a long period, feel free to go for regular sports drinks. They can give you a beneficial replenishment boost—especially since they typically include minerals, electrolytes, and sometimes vitamins.2
If you don’t want the calories but want some flavor, there are lower-calorie sports drinks available, added Newgent, that you could find in the grocery store.
2: Find a Workout Buddy
A friend you can work out with is very helpful for staying motivated, but it’s important to find someone who will inspire—not discourage. So make a list of all your exercise-loving friends, then see who fits this criterion, Andrew Kastor, an ASICS running coach, told Health:
Can your pal meet to exercise on a regular basis?
Are they supportive (not disparaging) of your goals?
Will your bud be able to keep up with you or even push your limits in key workouts?
If you’ve got someone that fits all three, make the phone call to start getting fitness plans together. But if you don’t have someone close to you who could be your workout buddy, you may be able to find other ways to exercise with others.
You could check out a local gym or recreation center for more information about group workout classes, personal training sessions, or exercise-focused groups. You could even ask your family members or friends if they know individuals who are also looking for a workout buddy.
3: Stock Your Fridge with Healthy Foods
Foods like fruits, vegetables, and lean meats can go a long way for your fitness journey.
There are even some delicious, healthy snack options to take advantage of, like hummus, grapes and walnuts, and apple slices with cheese.
Additionally, some key ingredients may make it a lot easier to meet your weight-loss goals. During your next grocery store run, you could also consider placing Newgent’s top three diet-friendly items in your cart:
Balsamic vinegar (it adds a pop of low-cal flavor to veggies and salads)
In-shell nuts (their protein and fiber keep you satiated)
Fat-free plain yogurt (a creamy, comforting source of protein)
“Plus, Greek yogurt also works wonders as a natural low-calorie base for dressings and dips—or as a tangier alternative to sour cream,” said Newgent.
After a grueling workout, there’s a good chance you’re going to be feeling sore thighs and tight calves.
Fortunately, you might get relief from post-fitness aches by using cold water immersion in the form of ice baths. This involves submerging your lower body in a cold bath (50 to 59 degrees Fahrenheit; you may have to throw in some ice cubes to get it cold enough) for 10 to 15 minutes.34
“Many top athletes use this trick to help reduce soreness after training sessions,” said Kastor. “An athlete training for an important race should consider getting one to two massages per month to help aid in training recovery.”
Of note, when a person puts their body in cold water, doing so can lead to increased breathing, heart rate, and blood pressure. The body can also lose heat faster in cold water than in air.5
In other words, cold water can cause the body to work harder, which may not be good for certain health conditions. People should not use ice baths if they have, for example, the following conditions:
Cryoglobulinemia (a condition where antibodies in the blood thicken in the cold)6
Heart conditions
Impaired circulation
Open wounds
Raynaud’s disease (a condition where blood vessels get narrow due to cold or stress)7
Type 1 and type 2 diabetes
Cold temperatures might also worsen dysesthesia symptoms (when normal stimuli, like touch, are painful or don’t feel good)8 or lead to urticaria, or hives.9
To be sure ice baths are safe for you, talk with a healthcare provider if you are interested in trying this type of therapy.
5: Curb Your Sweet Tooth
Cutting down on sugar can assist you with weight loss—individuals who consume less sugar end up with lower weights.10
How Else Can Reducing Sugar Be Beneficial?
Limiting sugar, especially added sugar, may also help with the following conditions:1112
Type 2 diabetes
High blood pressure
Tooth decay
Heart disease
“To satisfy your sweet tooth without pushing yourself over the calorie edge, even in the late night hours, think ‘fruit first,'” said Newgent.
You can enjoy a sliced apple with a tablespoon of nut butter (like peanut or almond) or fresh fig halves spread with ricotta.
6: Wear Comfortable Sneakers
You shouldn’t buy shoes that hurt: “Your shoes should feel comfortable from the first step,” said Kastor.
Your feet swell during the day and stop in the late afternoon, so if you need sneakers, you’ll want to shop when your feet are biggest. Also, make sure the shoes are a little roomy—enough to wiggle your toes, but no more than that.
They should be comfy from the get-go, but they’ll be even more so once you’ve walked or ran 20 to 40 miles in them, said Kastor.
7: Pick Your Perfect Tunes
Running with music is a great way to get in a good workout groove. To pick the ultimate playlist, think about what gets you going and that you find uplifting.
“I know several elite athletes that listen to what we’d consider ‘relaxing’ music, such as symphony music, while they do a hard workout,” said Kastor.
The best part about music during a workout is that the right music can make you feel better emotionally, help you perform better, and improve how much oxygen you take in.13
8: Know When To Weigh Yourself—And How Often
It’s normal to want to weigh yourself soon after starting a new diet or fitness routine. “It’s best to step on the scale in the morning before eating or drinking—and before plunging into your daily activities,” said Newgent.
If you’re wondering how often to weigh yourself, be sure to check your weight at a consistent time—possibly every week—for the most reliable number, and don’t let yourself get too discouraged by different results since weight fluctuations are normal.
When you change your diet, portion control can help with weight management.
Portion control requires special attention to your current eating habits. For example, if your steak takes up more than half of your plate, you may want to consider cutting your serving of beef in half.
That’s because it’s best to try and fill half your plate with veggies or a mixture of veggies and fresh fruit, said Newgent, so you can get a healthy mix of proteins, fats, and carbs.
10: Sip Slowly
If you know you’ll be partaking in more than one drink, try to order a glass of water between cocktails, said Newgent. Drinking water can help you stay hydrated and feel less thirsty.14
But your H20 doesn’t have to be ho-hum. “Make it festive by ordering the sparkling variety with plenty of fruit, like a lime, lemon, and orange wedge in a martini or highball glass,” added Newgent.
11: Plan Your Runs Ahead of Time
When you have a 5K or 10K (or just a regular run) on your calendar, it’s important to plan out what you’re going to eat the morning of—something that will keep you fueled and go down easy.
While everyone is different, “we [tend to] have good luck with a high-carbohydrate breakfast such as a small bowl of oatmeal with fruit or a couple of pieces of toast with peanut butter or cream cheese,” said Kastor.
Also, eat around 200 to 250 (primarily carb) calories about 90 minutes before you warm up for your run, advised Kastor.
And don’t worry about nixing your caffeine fix on race day. “Coffee is great for athletic performances,” added Kastor, as it makes you sharper and may even give you extended energy.
12: Run Prepared
Whenever you go for a run—on a track or trail or during a race—make sure you’ve packed these key staples:
A watch or GPS tracker to log your total time
A music player
A cell phone, if you don’t mind holding onto it
A RoadID (a bracelet that includes all your vital info)
If it’s a sunny day, wear sunglasses. “They reduce glare, which can decrease squinting, ultimately releasing the tension in your shoulders,” said Kastor. And that’s a performance bonus because relaxing them helps conserve energy on your runs.
13: Don’t Stress if You Go Beyond Your Calorie Needs
A healthy eating plan has a few characteristics. One of those characteristics is staying within your daily calorie needs when it comes to what you eat and drink.15 (Of note, everyone’s daily caloric needs will be different.)
If you have a day when you consume more calories than your body needs to function, try not to stress. Keep in mind that it takes a lot of calories to gain a pound of body fat. “So really, that one off day doesn’t usually result in any significant weight gain,” said Newgent.
What you do the next day and the day after is really important. Also, remember that starvation and excessive exercise are not healthy answers for an off day.
If you get off track, you can set up a personal reminder (e.g., on a sticky note or mobile device) to ensure you eat more mindfully on future days. You can also consider doing some meal planning for home or when you’re on the go and aim to maintain a healthy exercise schedule.
14: Add Some Spice to Your Food
It’s easy to get in a diet rut, even if you’re loading up on flavorful fruits and veggies. Fortunately, having plenty of spices, fresh herbs, and citrus at your cooking beck and call can help.16
“It’s amazing what a little dash of spice, sprinkle of herbs, pinch of lemon zest, or squirt of lime juice can do to liven up a dish—and your diet,” said Newgent.
15: Know When To Make Changes to Your Exercise Routine
If your weight on the scale plateaus or your muscles don’t feel as fatigued, it might be time to increase the intensity of your exercise.
Take if you decide to change your running routine: “The general rule of thumb is to up the amount of miles run, for races half-marathon length and longer, by 5 to 10% each week,” said Kastor.
You might also want to switch up your routine if you’ve been doing the same thing repeatedly, such as using the elliptical, cycling, or exercising with a workout DVD. While these are all great ways to work out, it’s best to add some variety.
You could also do a different type of exercise (e.g., HIIT, cardio, Pilates) every time you work out or dedicate specific days or times for different exercises. That way, you can have more variety throughout your week.
16: Swap Out Your Shoes When Necessary
While we’ve all heard that running shoes break down after logging lots of miles (about 300 to 350), you may still be holding on to your favorite pair. But that’s not a good idea.
“Glue has a tendency to break down under ultraviolet light, as do the other materials that make up the shoe,” said Kastor. So even if your sneakers have only 150 miles on them but are more than two years old, recycle them because chances are they’ve already started deteriorating.
17: Choose a Supportive Sports Bra
It’s good to know what to look for in a sports bra. You’ll want to choose the right type of sports bra based on the exercise you’ll be doing.
“The best sports bras are loose around the chest so you can expand your ribs and diaphragm more effectively. But they should also be form-fitting,” Deena Kastor, an American marathon record holder and 2004 Olympic marathon bronze medalist, told Health.
Just make sure the cup is made of comfy material, like a soft compression fabric—look for descriptions that include the terms “breathability” and “compression.”
18: Relieve Those Side Stitches
You know the feeling: a sharp pain just below the rib cage that always seems to pop up when you’re working out your hardest. It’s called the side stitch, also medically known as exercise-related transient abdominal pain (ETAP).17
Side stitches can be a major nuisance—especially when they keep you from completing a workout. Suggested ways to ease the ache have included actions such as:17
Deep breathing
Pushing on the area that hurts
Stopping exercise
However, out of those methods, stopping a workout is the most helpful way to get relief from side stitches.17
You might also be able to prevent side stitches from happening in the first place. Waiting at least two to four hours to do any physical activity after consuming a lot of foods or drinks can help. You might also consider limiting how much you move your torso—or at least have support (e.g., a wide belt) for any torso movement.17
19: Fuel for Fitness
If you plan on picking up the pace during your next workout, you’ll want to eat food that will help keep you going strong.
For breakfast, opt for a high-carbohydrate meal—one similar to what you’ll be eating on race day, so you can find out what foods digest best for yourself.
Try a whole-grain English muffin or a bagel with peanut butter or low-fat cream cheese. Then, have a well-rounded meal post-workout to help with recovery.
Kastor said his favorite meal consisted of one to two slices of French toast with a side of fruit: “The protein-to-carbohydrate ratio is perfect for enhancing my recovery.”
Even if you’ve been eating healthy and exercising, it may be tough to stay on track if your partner, coworkers, or friends don’t share your healthy eating habits.
If your partner loves pizza, try ordering a pie that’s heavy on the veggies and light on the cheese—then supplement it with a side salad.
Also, instead of bringing a super sweet dessert on baked goods day at work, you could take baked pears with cinnamon or mini fruit-and-nut muffins to substitute for brownies and blondies.
Weight loss pills may tempt you with promises of quick results, suggesting you can shed pounds with little change to your diet or exercise routine. Some even claim to target specific problem areas like a double chin, cellulite, or muffin top.
With over 70% of the US population overweight, many Americans are eager to find effective ways to slim down. However, many weight loss products have been associated with severe adverse health effects or simply don’t deliver on their promises, leading to regained weight after discontinuation.
Fortunately, several natural ingredients may aid weight loss without risking your health. Keep reading to discover more.
What Are Weight Loss Pills?
Anti-obesity medications are designed to reduce food cravings and the amount of fat you absorb from food.
Weight loss pills encompass both over-the-counter and prescription medications crafted to facilitate weight loss. Their mechanism involves curbing appetite and food cravings while also decreasing the absorption of fat from foods.
Presently, the FDA has sanctioned five prescription weight loss pills, including orlistat, phentermine-topiramate, naltrexone-bupropion, liraglutide, and semaglutide. Despite their efficacy, these drugs may elicit various side effects ranging from diarrhea and nausea to liver damage and increased heart rate.
Beyond weight loss pills, a plethora of other products on the market purport to enhance one’s physique. Cosmeceutical, for instance, encompass products designed to improve skin health, beauty, and weight. These may include lotions or creams infused with active ingredients, such as topically applied weight loss gels, creams, and lotions.
The surge in popularity of such products has spurred beauty companies to capitalize on the trend, offering solutions that claim to sculpt and tone problematic areas of the body. However, it’s crucial to heed expert warnings about the potential risks associated with using these products.
Do Weight Loss Pills And Products Work?
According to the United States Federal Trade Commission (FTC), claims made by weight loss products suggesting effortless weight loss without lifestyle changes are not only false but potentially harmful. The FTC outlines specific promises that render such products deceptive, including claims that weight loss can occur without dieting or exercising, or that significant weight loss can be achieved simply by using a product.
They caution consumers to be vigilant of misleading advertising tactics, fake online stories, and altered images. The FTC emphasizes that permanent weight loss without a healthy diet and exercise regimen is unrealistic. Numerous studies have shown that weight loss supplements offer limited benefits compared to traditional methods such as diet and exercise.
What Do Experts Say About Weight Loss Pills?
Professionals have provided insights into the realm of body sculpting and slimming products. A 2015 review focusing on body sculpting cosmetics revealed that the majority of these products were intended to conceal concerns associated with weight gain, such as double chins, fatty necks, and flabby thighs. Despite this limitation, the review expressed optimism regarding innovative strategies for addressing cellulite and the emergence of nature-based products.
Best Alternatives To Weight Loss Pills
Numerous natural ingredients are said to have safe and credible fat-burning capabilities. For those looking to aid their weight loss efforts, formulations incorporating these ingredients may be worth considering:
Oats
Oats are a nutritious option, boasting low-calorie content alongside high protein and fiber levels. This combination promotes prolonged satiety, effectively curbing cravings for unhealthy snacks. Particularly beneficial for individuals with diabetes, oats have been found in a 2016 study to regulate blood sugar levels and aid weight loss, both in the short and long term.
In Traditional Chinese Medicine (TCM), oats are classified as a neutral to warm ingredient with a sweet taste. They are believed to tonify qi (vital energy) and blood, facilitate qi circulation, and promote a tranquil spirit.
These attributes are conducive to weight loss as excess fat accumulation is often attributed to imbalances such as excess phlegm and dampness, as well as deficiencies in qi and blood. By addressing these imbalances, the body can efficiently metabolize food and waste, facilitating weight loss.
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Caffeine
Green tea has been shown to help prevent obesity.
Caffeine is employed to inhibit the excessive multiplication of fat cells and enhance their breakdown by elevating the blood levels of the hormone epinephrine. A 2017 study found that caffeine reduces fat cells’ size and quantity through its thermogenic effect.
Consuming green tea has been associated with weight reduction, besides offering various health benefits like immune system enhancement and digestive support.
Niacin or vitamin B3 may also help support a healthy weight. A 2013 study published for the National Center for Biotechnology Information learned that niacin’s weight-loss properties rest on its ability to increase adiponectin. This is an anti-inflammatory hormone that is released by fatty tissues.
Natural weight loss pills are most effective when used in combination with diet and exercise.
Herbs
Another natural ingredient linked to weight loss is herbs. Traditional Chinese Medicine (TCM) believes that obesity is a symptom of an underlying health condition, rather than the main problem itself.
When treating weight gain, TCM physicians will first identify an individual’s issue before recommending the ideal herbs. Obesity is mostly caused by a dysfunction in the Liver, Spleen, and stomach. If the issue lies in the stomach, for example, suggested products will be those that promote digestion.
Some ingredients used in TCM claim to be able to break down fat and tone skin. These include natural red pepper oil, natural ginger extract, seaweed essence, and cranberry essence.
They’re supposed to be able to break down and burn excess fat, promote blood and lymph circulation, and accelerate metabolism.
You may also add an herbal slimming essence drink to your diet. This is an easy way to activate fat burning, reduce appetite, and boost metabolism.
Weight Loss Is Best Achieved Through Diet And Exercise
Like most things in life, losing weight requires effort. If you ever see weight loss products claiming they can change your life without having to alter your diet and exercise, you may want to steer clear.
However, the natural remedies listed in this article may help give you better results than diet and exercise alone. Be sure to consult your doctor first, especially if you are currently taking prescription medications.
You’ve probably already seen our extra amenities and activities? There are a lot of them and you can enjoy any. But today we want to make a special accent on the Island boat tours. Remember a book about Robinson Crusoe? You have a chance to experience a piece of his life on your own!
Be a creator of your own rest on the beach or under the trees, be at ease and stay in the privacy of your own mind for a while. At our resort you will enjoy the beauty of the nature, delicious taste of palatable dishes and breath-taking view of amazing landscapes.
Enjoy the extra time learning things you never knew about your favorite beach! We think you’ll agree that the cultural offerings are impressive and intriguing. Not sure where to start? Contact our team and we will direct you!
Enjoy live musical performances daily at the terraced restaurant of Palmeria Hotel. Each week we invite a new band to our resort and are pleased to have Jimmy Curgyr’s jazz band as our constant musicians. You will definitely remember the sound of waves and real live music concerts at the beach! All the restaurant’s catering is at your disposal as well.
Looking for some fresh packages in Palmeria Hotel? We have some special propositions you will be happy to take! Get a package at the discounted price and use it whenever you want. Have your breakfast, lunch or dinner delivered to your room or served while your’re enjoying our exquisite spa treatments.
A special offer for those who want to celebrate a birthday at the beach at Palmeria – if you love the sound of the sea, the live music and dining outdoors – get a chance to have a tent outdoor celebration! If it’s your birthday, you’ll get the the package partially discounted!
Get a ‘native cuisine’ package at the discounted price and savor traditional Mediterranean cuisine at any time of the day. Your lunch, dinner and breakfast will be complemented by wonderful views from the chick restaurant at our hotel.
