Hydration and Clean Beauty: You’ve probably heard the advice to drink 8 glasses of water a day or about 30 ml per kg of body weight. However, hydration needs vary from person to person, and these guidelines work for some but not for others. The best way to stay hydrated is by listening to your body.
Many people aren’t used to drinking water regularly. Some avoid it because they worry about swelling (though dehydration can cause the body to retain water). Others mistake juices, tea, or herbal infusions for water. Some may simply not notice thirst signals.
For those who aren’t accustomed to drinking enough water, suddenly starting with 1.5-2 liters a day isn’t ideal, as it can overload the kidneys, causing them to struggle with filtering and possibly leading to swelling.
How to Stay Hydrated with Infused Water:
One of the simplest ways to make healthy, vitamin-infused water is by steeping it with fruits, berries, veggies, and herbs. Here’s how:
- Crush the herbs in a mortar or right in your water container.
- Squeeze citrus juice directly into the water, then toss in the leftover fruit pieces.
- Let it steep for 1-2 hours.
You can mix berries, fruits, and herbs together. Some great combinations include orange and rosemary, lemon and cucumber, raspberry and orange, or melon and parsley.
Benefits of Common Ingredients in Infused Water:
- Lemon: Detoxifies, cleanses the blood, and acts as an antioxidant.
- Lime: High in vitamin C, boosts metabolism, and helps your body fight off viruses.
- Orange: Fights viral infections and is a great source of vitamin C.
- Mint: Provides a cooling effect and antioxidants.
- Lavender: Helps to relax and calm the mind.
- Parsley: Aids weight loss, packed with vitamins A, B, C, and K, rich in antioxidants, and helps lower blood sugar.
- Dill: Lowers blood pressure, reduces intestinal movement, and dilates blood vessels.
- Cucumber: Detoxifies and cleanses the body.
- Peach: Rich in vitamin C, folic acid, B vitamins, and flavonoids, supporting cell regeneration.
- Cranberry: Boosts the body’s resistance to viruses and bacteria.
- Strawberry + Cucumber: Help combat inflammation and reduce skin breakouts.
- Raspberry: Rich in antioxidants, vitamins, iron, and fiber.
- Blueberry: Packed with antioxidants, vitamins C and K, and magnesium.
- Rosemary: Strengthens immunity, normalizes blood pressure, and provides a toning effect.
- Watermelon: Contains vitamin B6, which helps the nervous system cope with stress and fatigue.
Hydration Tips:
- Keep a bottle of water handy at all times.
- Try to drink no more than 150 ml of water at a time.
- Start your morning with a glass of water, preferably with lemon.
- If you want to reduce swelling, drink warm, not cold water.
- Avoid drinking calories and sugar—stay away from sodas and packaged juices.
