Tips On Hydration

by Dr Uzelac

What Should I Drink?

I choose WATER over anything!

10 oz of water per every 22Lb (10 Kg) may be your goal for the day, in normal circumstances, when not exposed to hot and humid environment, or at high altitudes, during strenuous activities, or on the plane...

I am not a fan of hydrating and power drinks (you know which ones I am talking about). You still can see them at every kid's soccer or baseball practice....
The reason is: most contain artificial colors, flavors, aspartame, sugars....and some - caffeine or other stimulating chemicals.

So if you do not want to stick to water like I do, try coconut water! It is rich in electrolytes and natural salts (especially: magnesium and potassium) and it has alkalizing effect on body.





Here are some healthy flavor boosters for your water:

Add a squirt of lemon juice and a squirt of liquid stevia to filtered water in a BPA free water bottle. Healthy lemonade is a great detoxifier as well.

Add a squirt of liquid green tea (squirt of liquid stevia or coconut sugar if sweet taste craved) to your filtered water for delicious iced tea. Green tea boosts metabolism, regulates blood glucose levels, decreases oxidative stress and provides strong antibacterial agents that prevent illness and more).

And if you are a fan of brand name hydrating/power drinks here are some healthy alternatives:

Natural Electrolyte Drink


1 quart coconut water (unsweetened)
1/4 tsp sea salt
1/2 tsp crushed Calcium magnesium tablets or powder (optional)
1/4 cup or more apple, lemon, lime, pineapple fresh juice
1-2 Tbsp honey, stevia, coconut sugar - optional


Put coconut water in a pitcher (may add green tea for taste)
Add sea salt and calcium magnesium (if using)
Add juice and mix
Cool and store in fridge until ready to use





Ginger Lemon Sports Drink


1/2 liter (2 cups) of ginger water* (recipe below)
1 liter (4 cups) of water
3 small lemons - juiced
1/4 tsp sea salt
honey, stevia or coconut sugar to taste

for ginger water

1medium-sized ginger root
1 liter (quart) of water


*Ginger water
Cut ginger into large coins and place into a large pot. Add water.
Bring water to a boil and then simmer for 15 minutes. Shut off heat and let the ginger water steep until cool.Add stevia, honey or coconut sugar to taste and store in pitcher or jar in the fridge.

Mix all ingredients together into a large jar or pitcher and stir to combine. Refrigerate and now you have a healthy, natural sports drink!








Charge Me Up Smoothie


3 cups of coconut water
1 cup of strawberries
1 cup of fresh water
1 cup of ice
1/8 teaspoon of sea salt (optional)
2 tablespoons natural coconut sugar or honey, to taste
1 tsp maca powder
1 tsp chia seeds


Put all the ingredients into your blender and blend till smooth.



Maca powder will provide with extra energy and stamina. You may add chia seeds to boost the effect.They are rich in omega 3, minerals, proteins and dietary fiber and increase your exercise endurance.



Chia Power Drink


8 - 10 ounces filtered water
1 Tbsp loose green tea
1 - 2 tablespoons chia seeds (depending on desired thickness)
mint, ginger, lemon juice, coconut sugar - for flavor


Bring water to a boil.
Let tea steep 3 - 5 minutes, then remove loose leaves
Add chia seeds and mix thoroughly.
Leave tea/chia seed mixture in the fridge for about an hour to cool.
For more flavor, you may add mint, ginger or squeeze of lemon.
Shake it and enjoy it.

You will get more power to your body when you charge it naturally



Orange Peel Cardamom Super Tea


8oz filtered water
orange peel from half orange or more
3-6 cardamom seeds crushed
green tea, loose
1 - 2 tablespoons chia seeds (depending on desired thickness)



Bring water to a boil together with cardamom seeds and orange peels.Let it boil for 20 min. When done, steep green tea in it for 3 min, than strain.
Add chia seeds and mix thoroughly. May sweeten it if you like.
Cool in the fridge.









Cardamom: anti-inflammatory, alleviates cold, cough, inhibits growth of viruses, bacteria, fungus, and mold

Chia: Rich with fiber, protein and omega 3. Also good for digestion, constipation, useful to diabetics and with high cholesterol.

Ginger: anti-inflamatory, relieves pain, reduces nausea, vomiting, motion sickness, gassiness, spasms, good when having diarrhea.

Maca: energy level and stamina and muscle mass increase, mood improving, fastens wound healing, increases libido and balances hormones.






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