If you’re struggling to get the recommended amount each day, know that there are so many ways to help you stay more hydrated.
Do you know how much water you need? Many people who are very fitness focused will stick to a gallon of water a day. Especially if you’re very active, breastfeeding, in a hot climate, or have special health needs, that gallon is especially a beneficial goal. But it’s not necessarily needed or recommended for every person. In general, about three liters for women and four liters for men is a baseline standard. If you are thirsty, drink more though!
But what if water just isn’t that appealing for you? This is a common problem for many people. Water may seem to many to just be bland, uninteresting, or inferior when there are so many other options available. Many people reach for water additives if not just non-water sources of hydration. The major problems with some alternatives are the unhealthy additives you’re getting when you drink these liquids. For example, when consumed in excess of 500mg per day, caffeine is a diuretic, leading to dehydration. For those who have a lower tolerance to caffeine, they may become dehydrated with less. With that in mind, it’s not recommended to consider your tea or coffee consumption part of your water daily tally. Not to mention the often added sugars and excess calories often added. Especially when reaching for sports drinks when your body might not really need them.
Many people also rely on calorie-free flavor enhancers to encourage them to keep drinking. Not only are these loaded with unhealthy chemicals, dyes, and artificial sweeteners; but the intensely sweet flavor can keep you reaching for more super sweet foods. Thus conditioning some to find more subtle, savory, or complex healthy flavors less appealing.
It doesn’t take much to make water seem so much more interesting. But the reason to keep reach for the lemon is the long list of health benefits it offers.
Adding lemon to your water through the day is going to give your body a great jump in vitamin C levels. The juice of one lemon can offer as much as 30% of your recommended daily intake of this vitamin which is 60mg for most adults. Although the RDA is set to avoid Scurvy, not your minimum for optimal health. So do aim for higher amounts in your daily life.
The power of C is how much it can increase white blood cell production. White blood cells act as defenders that attack bacteria and viruses. Vitamin C may also keep immune cells healthier and more equipped to fight damaging pathogens. But more than just good for your immune system, this antioxidant helps protect from free radical damage, improve your risk of cardiovascular disease, stroke, and lower blood pressure. Vitamin C may also help reduce the appearance of wrinkles, dry skin, and sun damage.
Another important note about vitamin C is that it’s depleted when your mind and body are under stress. When studying people under stress, those with diets higher in Vitamin C (or those given a 1,000mg dose prior to a stressful scenario) showed less physical and mental signs of stress compared to those who represented a lower Vitamin C levels. People with higher levels respond to stressful situations more calmly and bounce back quicker. Another benefit from consuming lemons is that these fruit are also high in potassium, which stimulates brain and nerve function. Potassium is also important for maintaining healthy fluid balance and muscle action.
It encourages your liver to produce bile which is needed for digestion. The pectin (water-soluble fiber) within lemons are actually a prebiotic. Meaning this fiber helps healthy bacteria thrive within your gut by being a food source for healthy colonies. Many people notice an improvement in digestion and regularity when drinking warm lemon water first thing in the morning.
Lemon also has proven hepatoprotective properties. This means that in research on liver health, especially in cases of alcohol-induced liver injury, simple lemon juice reduced injury and oxidative stress within the tissues of the liver. In the research done (*), the health benefits were attributed to the presence of the vitamins, flavonoids, essential oils, and pectin within lemons.
Lemons are also a great source of citric acid which may help reduce the frequency, if not prevent kidney stones. Citric acid isn’t the same as ascorbic acid, which is vitamin C. Citric acid doesn’t break down kidney stones but it does make the urine less acidic and less favorable to the formation of stones. But the citric acid does prevent small stones from becoming more of a problem by coating them and enveloping them in a way in which other materials cannot bond and build on them, which is what creates painful kidney stones.
Polyphenols are a category of compounds naturally found in plant foods. They act as antioxidants and anti-inflammatory agents. Though lemons aren’t the highest source of polyphenols overall, research has been done on mice in terms of how the polyphenols within the fruit and peel impact obesity markers. This research (**) showed that these lemon compounds were beneficial in the suppression of diet-induced obesity, improving insulin resistance, and lipid (fat) metabolism. While it’s not saying that lemon juice itself is going to keep you from the damage a weekend of overdoing your eating and drinking would have, but it’s encouraging to know that lemons specifically hold potent compounds that deeply improve your health internally and externally.
Along with your goal to increase your hydration and add more of the benefits of lemon to your everyday life, try adding AMPD Nutritions Beauty Water to your routine. Beauty Water is blend of collagen and biotin supported with lemon oil and lemon juice. It’s a simple way to add great flavor to your water while also boosting your intake of important vitamins and aminos.
Aside from being known as the “hair, skin, and nails” vitamin, biotin (or more accurately, vitamin H) holds so many other important functions in the body. Biotin is important for fetal development during pregnancy, liver and eye health, and regulating blood sugar.
Know that we lose more and more collagen as we age. Compound that with too much sun accumulation as well as sugar and refined carbohydrates, we are interfering with our body’s ability to continue to produce more of this vital protein. So by supplementing your intake of collagen as well as boosting your natural production with the help of vitamin C, you’ll be taking care of your health as well as your beautiful hair and skin more effectively and easily. Beauty Water can be enjoyed daily and easily added into your favorite water bottle. Perfect whether you enjoy your water room temperature or ice cold.