Balancing Electrolytes, Flavor up your water

Electrolytes are the necessary minerals that control the fluid balance of your body. The amount of sodium (salt), potassium, chloride, calcium, magnesium, and bicarbonate in your blood and the fluid between your cells is crucial for maintaining the fundamental metabolic processes in your body. Because an electrolyte imbalance can be very dangerous, your body constantly monitors your levels. Your kidneys, for instance, keep the electrolyte concentrations in your blood constant by reabsorbing minerals from your urine and reducing or increasing the amount of urine you make. Your electrolytes can get out of balance and put a lot of extra stress on your body if intake doesn't balance your fluid and mineral outgo. When you play a long tennis match on a hot day, for instance, you sweat, which means you lose water and minerals. You might get dehydrated enough to have muscle cramps or feel woozy. If you’re outdoors a lot in hot weather or if you’re physically active enough to sweat a lot at any time of year, carry that water bottle with you—and drink it.

Commercial energy drinks, sports drinks, and vitamin water are marketed as a great source of electrolytes. I don’t recommend them. They do have added minerals, but they also contain significant amounts of sugar in the form of high-fructose corn syrup, mixed in with unhealthy additives and artificial coloring. You can replenish more naturally and less expensively simply by drinking water and eating a piece of fruit or having a small amount of fruit juice. Fruit is a great natural source of potassium, the most important mineral to replace when you’re dehydrated. Citrus fruits contain natural electrolytes, so cutting up oranges for your daughter’s big game makes sense. (For a homemade electrolyte drink that’s easy to make, see the summer recipes in chapter ten.)
Coconut water is another great option. Just a third of a cup of fresh coconut water has 250 mg of potassium and 105 mg of sodium, enough to replenish what you’ve lost in a heavy workout. Fill the rest of the glass with pure water to replace the water you’ve sweated out.

Simple ways to get more water into your day

I’m guilty of skimping on the water even when my pitcher is sitting reproachfully right in front of me, so I’ve become something of an expert on finding ways to get more water into my day. Some ideas that have worked for my clients and me:

Treat yourself to some new water bottles and fill them up each morning as you prepare your breakfast. (You can do this the night before, too.) Put one in your tote, one in your car, and one on your desk. Be sure your bottle is glass (my preference for you), stainless steel, or BPA-free plastic.
If you work at home, fill a lovely 32-ounce pitcher and put it somewhere conspicuous on your work area. If you see it, you’ll drink it. In hot summer weather, aim to drink two pitchers a day. At least.
Don’t get in the car, subway, metro, bus, train, or on a plane without carrying at least one full bottle of water.

Take a large bottle of water with you to your workout. Drink a third of it on the way to the gym, another third when you take a breather, and finish it off when after you end the workout.
Drink a glass of water before a meal. This has a double advantage: It hydrates you while cutting your appetite.

Flavor up your water

Tired of boring, plain water? Try adding one of these combinations to a pitcher of filtered water and savor it all day.
• Cardamom, star anise, and cinnamon sticks for a spicy winter drink
• Lime slices, mint, and maple syrup for a “virgin mojito.”

• Edible lavender blossoms and three drops of liquid lemon stevia
• Orange or Clementine slices, gently squeezed, with strawberry slices
• Frozen raspberries, blackberries, or blueberries for a powerful burst of antioxidant flavor
• Fresh, crushed mint leaves and a splash of fresh nectarine or clementine juice
• Three drops flavored liquid stevias, such as chocolate or vanilla cream, and a dash of cinnamon
• Swedish bitters aid digestion
• Peppermint essential oil and a drop of liquid stevia for “candy cane” water
• Cayenne pepper and lemon slices for hot and spicy lemonade to boost the metabolism
• Cinnamon and lemon slices for sweet and spicy lemonade
• Maple syrup, lime, and cayenne pepper for a cleansing day
• Ripe mango slices and a drop of liquid stevia
• Starfruit slices to decorate water and add delicate flavor
• Celery stick
• Frozen pineapple chunks; mash one chunk for added juice
• Puréed berries frozen in ice cube trays
• Dash of vanilla and a cinnamon stick for an exotic drink
• Shredded ginger and lemon slices
• A peppermint tea bag or any herbal tea of your choice
• Grapefruit essential oil for weight loss
• Honey for ultimate health
• Dried goji berries for a superfood treat

Flavor it up. Frankly, as much as I know plain water is the best and cheapest way to hydrate, it gets annoying. Make something tasty that you’ll want to drink. See the list above for ways to spice up your water!

Invest in a mini soft-cooler bag to store your drinks for on the go, especially for hot days. Here’s a good tip for when you’re going to be outdoors in the heat: The night before, fill a water bottle about a quarter of the way with water and put it in the freezer. When you’re ready to go, add more water, leaving some room at the top. Your water will stay nice and cold.

Quality is everything

In the same way that you pay attention to buying organic foods and local, seasonal fare, choose your water wisely.
Your kitchen tap might be your best, cheapest source of water, although I recommend filtering your drinking water at the very least. The American municipal water supply is relatively safe in terms of bacteria and creepy-crawlies—waterborne illnesses are very rare here. What’s more concerning is the possible presence of other contaminants, such as lead, pesticides, and industrial chemicals. You may be able to find out what’s in your municipal water by asking whoever provides your water. The problem might not be there, however—your tap water can pick up contaminants on its way to you or from your plumbing. To be on the safe side, you can have your water tested, usually for free, by your local health department.

Or you can just filter your water. The simplest and least expensive filters use activated carbon. They fit into water pitchers or on the tap or can be installed under the sink. You can also look into reverse osmosis filters that fit under the sink and remove more contaminants than charcoal filters do. Whole-house filtration systems are installed where your main water pipe enters the house.