Core Training Newsletter

Core Hydration

“Water is the only drink for a wise person.”
-- Henry David Thoreau

When it comes time to hone in and focus on a project at work or to study for an exam, most people reach for another shot of black coffee to stay sharp throughout the day. As effective as this can be, a better long-term approach is reaching for glass of water with with some brain-boosting food to keep you sharp on you work or studies.

It might be better to trade in your coffee mug for a glass of fresh water when you feel like your focus is slipping. One of the most common contributors to poor focus is dehydration, even if it’s mild. Caffeine stimulates our brains but actually ends up taking more energy than what we get through that process by stressing our adrenal glands. Instead, we need to be stimulated from nutrient dense plant-based foods and fresh water.

A combination of healthy fats, protein, and carbohydrates consumed together is what replenishes energy levels. If you aim to get a mix of carbs, fat, and protein at each meal and drink plenty or water during the day, you won’t have to worry about crashing and losing focus during the day. The other key to staying alert without caffeine is to drink 2 glasses water with Chia seeds or fresh lemon juice every two to three hours. By doing this, you maintain your blood sugar levels. These general guidelines, along with incorporating some supperfoods into your diet, will help you stay alert without caffeine or sugar drinks.


Benefits from fresh water

Water helps nearly every part of the human body function efficiently. Considering that our bodies are almost two-thirds water, it is important to understand water's role in healthy lifestyles. The following are just some of the things water does in the body:

  • Brain is 75% water / Moderate dehydration can cause headaches and dizziness

  • Water is required for breathing

  • Regulates body temperature

  • Carries nutrients and oxygen to all cells in the body

  • Blood is 92% water

  • Moistens oxygen for breathing

  • Protects and cushions vital organs

  • Helps to convert food into energy

  • Helps body absorb nutrients

  • Removes waste

  • Bones are 22% water

  • Muscles are 75% water

  • Cushions joints


How much water should you drink each day?

Everyone has heard the advice, "Drink eight 8-ounce glasses of water a day." Studies have produced varying recommendations over the years, but in truth, your water needs depend on many factors, including your health, how active you are and where you live.

To stay adequately hydrated, multiply your body weight in pounds by 0.55-that's about how much water you should drink in ounces everyday. For example, a 200 lb. person needs about 110 ounces of water daily. This is about 10 to 12 glasses of water depending on the size of the glass.

Advances in modern technology provide us a clear picture of body hydration levels.
The Digiweigh Infrared Body Fat & Body Water Scale makes it possible to read body water as a percentage of overall weight. Total body water (TBW) is a measurement of intracellular and extracellular fluids in all compartments of the body. Your optima hydration level is:

Women - 55%-60%

Men - 60%-65%

Enjoy more vitality with daily Core Hydration.

How To Hydrate with Chia Seeds

Chia Seeds are tiny black and white seeds that used to be a staple food in Aztec and Mayan times. They are now experiencing a resurgence in popularity due to their wonderful health benefits. Chia seeds are indeed a superfood. They have:

  • 2x the amount of protein of any grains

  • 3x the amount of antioxidants of blueberries

  • 5x more calcium than milk

  • 2x the amount of potassium in a banana

  • 3x the iron of spinach

Chia seeds are also loaded with Omega 3 and Omega 6 fatty acids and have trace amounts of boron, which is an essential mineral to help transfer calcium to the bones.

Drink Your Chia Seeds

You can add chia seeds to a glass or bottle of water and drink them. As a matter of fact you can add them to any beverage you choose: tea, orange juice… anything. If you are adding them to a liquid it is best to add them to the drink, stir them up and let them sit just for a minute or two so that the seeds have the opportunity to soak in the liquid.

You can let them sit for longer. If you do they will turn into chia gel which you can eat by the spoonful. The gel will still taste like the drink you put them in and you can seal it in a container and store it in the refrigerator to eat at a later time. One of the most common ways to eat chia seeds is to soak them. They absorb large amounts of liquid very quickly, usually within 10 minutes. You can make basic chia gel by adding 1/3 cup of seeds to 2 cups of water. Stir well so that there are no clumps and then leave it in a jar with a lid and eat a spoonful whenever you want.

Chia seeds are definitely a great addition to your hydration and diet. With a few spoonfuls a day added to your drinks or foods you are already eating, you will soon start to notice the great health benefits chia seeds have to offer.

Help us to make the world a better place.

"A big waistline puts you at increased risk for many health problems -- diabetes, heart disease, high blood pressure, and stroke" -- Robert Eckel, MD

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