Better Then Bottled Water

I have been hearing more and more about the benefits of coconut water for recovery.  I was just reading an article by Matthew Kadey, RD and thought I’d share it.   Remember that as the weather warms up, you will sweat more and lose greater amounts of electrolytes, be sure you are taking them in during and after your run.

A Tropical Twist on Water:   Zico Coconut Water

Translucent coconut water– gleaned from young coconuts before they have developed “milk”–has been used as an IV fluid in rural tropical areas because it possesses a very similar electrolyte profile to blood. Now it’s been dubbed “nature’s sports drink” because of this electrolyte advantage, which includes more potassium than a banana and most man-made sport drinks–and is lower in sugar and calories. Slightly tangy, coconut water provides a refreshing way to rehydrate following a run. Now available in handy eco-friendly cartons at many health food stores, you don’t have to hop on a flight to the tropics to get your fix. $2 for 11-ounce carton, zico.com  written by Matthew Kadey, RD.

Many people under estimate the impact water has on their energy levels, their metabolism, and their over all health. �
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It is essential to consume at least 80 oz of water per day while reducing and eventually eliminating some of the less-than-ideal beverages.   Studies have shown that people will consume more water if it is flavored and if it is colder than room temp.  I have a couple of simple, healthy ways to flavor your water.

Fruit juices

Reduce: fruit juice

Reduce or eliminate: sugary drinks like Gatorade, lemonade, kool-aid, alcohol, coffee, black teas

Eliminate: soda & energy drinks

Flavored Water:  Take a pitcher of good water (i.e. Reverse Osmosis) add to it any of the following:

Fresh berries – raspberries, strawberries, etc.

Sliced citrus – lemon, lime, orange, tangerine, etc

Other fruits – watermelon cubes, fresh sliced peaches,

Vegetables – cucumber slices

Fresh herbs – lemongrass, mint

What can you create?  Anything goes.  You can choose just one item or multiple items.  I enjoy a combination of lemon, lime and orange.  Cucumber & lemongrass is refreshing too. 

Healthy Iced Tea:  Take a large sun tea jar. Fill with good water.  Place any flavor of HERBAL tea bags in the water and steep in the sun.  When finished steeping place in the refrigerator.  I find that this is great without any added sweeteners.   (For a faster version – boil water in a large pot, add tea bags and steep on the stove.  Then pour the tea into a pitcher or tea jar and put in fridge. 

The benefits of making your own flavored water verses buying flavored water is first the expense you’ll spend a fraction of the amount of money making it yourself, second these homemade waters have real nutrients in them (nothing artificial or controversial), third you’ll be using pure water – 3 out of 4 bottled waters are really just tap water. 

Melissa Guthrie
Triumph Training
Nutrition Coach & Fitness Trainer
Tel: 800.775.0712 ext 7015
Email: mmguthrie@hotmail.com
www.gettingfitwithmelissa.com
Eat Right. Train Smart. Live Well.