Did you know that your body is made up of about 55-60% water?

Water is involved in every process in the human body! If you’re not drinking enough you may not be giving your body the fuel it needs to keep your digestion moving, your brain focused, your skin supple, and your energy up.

Water and your weight

Water plays an important role in weight loss as well. Drinking an adequate amount of water has been shown to cause a mild increase in metabolism so you burn more calories throughout the day. And if you drink water about a half hour before meals, you’ll automatically eat fewer calories.  Lastly, staying well hydrated will keep your hunger cues in check.

Did you know when you feel hungry you may actually just be thirsty?  For some people, it’s easy to mistake thirst for hunger when they’re not well hydrated.  If you think this might be happening to you, try this.  When you feel hungry, drink a glass of water, wait 10-15 minutes, and reassess your hunger.  If you still feel hungry you’re probably experiencing true physical hunger; if you’re hunger subsides you may actually be thirsty. Try drinking a bit more water and see if that does the trick.

Water requirements

You may be familiar with the general recommendation to drink 8 – 10 cups/day.  However, this is not actually based in science.  In fact, it is difficult to estimate an exact amount of water needed for an individual.  Water requirements vary depending on age, gender, body size, health status, and physical activity levels. Numerous environmental factors, such as the temperature, also influence water needs.

Thirst can be used as a general guideline for most individuals. In other words, if you are thirsty, drink.  If you’re not thirsty, don’t force yourself to drink simply because you believe it to be a healthy practice.

Also, pay attention to the color of your urine; ideally it should be pale yellow.  Dark yellow urine is a good indicator that you may need more water. You want your urine to look like lemonade, not apple juice.  Note:  some foods (beets, blackberries, and rhubarb), vitamin supplements, and medications can turn your urine orange or red.

Flavor-Infused Water 

Drinking enough water to maintain good hydration was an issue for me some years ago.  I just didn’t like water; I didn’t drink much; and I was chronically dehydrated.  As a result, I felt sluggish and fatigued most of the time.  Once I discovered flavor-infused water, everything changed.  Now I drink my flavored water all the time, and I love it.

Whether you are a water-lover or hater (like I was), give these flavor-infused waters a try. Making your own is an easy tasty way to liven up plain water.  Choose ingredients you enjoy and don’t be afraid to try some new ones.  Experiment and have fun!

To get you started, here are several options that you can mix and match.


  • Citrus | grapefruit, orange, tangerine, clementine, lemon, lime
  • Berries |  strawberries, raspberries, blueberries, blackberries, cherries
  • Tropical | pear, pomegranate, kiwi, mango, pineapple
  • Melons |  honeydew, cantaloupe, watermelon
  • Other | apples, grapes, plums, peaches, nectarines


  • Cucumbers, carrots, celery, peppers (hot or sweet)


  • mint, sage, rosemary, basil, cilantro, thyme, lavender


  • ginger, cinnamon stick (ground cinnamon will float), black pepper


  • filtered water, plain sparkling water


cherries + lime + mint

cucumber + orange + mint or basil

lemon + orange + ginger

carrots + pomegranate + sage

raspberries + lime

strawberries + grapefruit + mint


Step 1.  Add the fruits and/or vegetables to a glass jar or bottle. Slightly mash the fruits and/or vegetables with a wooden spoon to “juice” them.

*Note:  peel the skins from citrus fruits to avoid a bitter taste.

Step 2.  Bruise the leaves of the herbs and/or spices by gently rubbing. This helps release the natural extracts and oils from them.  Add them to the jar or bottle.

Step 3.  Add either sparkling water or good old filtered water and drink up!  These can be stored in the fridge for up to three days.

Staying well hydrated in just one of many positive lifestyle habits that can lead you to optimal health and your personal best weight.  Are you ready to make some much needed changes?

I’d LOVE to help you eat healthier and lose weight.

Email or call me at 732-494-1149.  Let’s start with a conversation. You deserve to look great and feel amazing!

Meanwhile, join our Heathiest Loser 21-Day Challenge Facebook group.  It’s FREE and everyone is welcome. Our focus is on eating for good health.  Click here link to learn more.


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