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Beyond Water: Sneaky Ways To Hydrate in the Summer
Fitness
Published Tuesday Jun 20, 2017 by Alissa Rogers

Beyond Water: Sneaky Ways To Hydrate in the Summer

Drink
Nutrition

If drinking enough water every day is a challenge for you, you might need to create ways to sneak it in.

First, do you really know why you need to drink plenty of water every day? In addition to being the original calorie-free thirst quencher, water keeps your body running smoothly. It helps heart pump blood more easily, helps muscles remove waste, transports nutrients and oxygen, and helps regulate body temperature — important stuff.

Second, if drinking enough water every day seems like an impossible task, despite knowing the importance of hydration, here’s some good news: drinking eight glasses of water a day is a myth. However, the Mayo Clinic says eight can be a good benchmark (though it also claims everyone is different).

Here are a few helpful tips to get you hydrated quickly and easily.

Bite Into Watermelons and Chomp on Lettuce 

Water can make its way into your body in all sorts of clever ways — in fruits, vegetables, soup, and even caffeinated coffee and tea (the minor diuretic effect of these beverages is offset by the amount of water they contain). Of course, some fruits and vegetables contain more water than others. At the top of the list: cucumbers and lettuce, which are 96% water. If you’re more of a fruit person, watermelon and strawberries are 92% water.

1
Bite Into Watermelons and Chomp on Lettuce 

Water can make its way into your body in all sorts of clever ways — in fruits, vegetables, soup, and even caffeinated coffee and tea (the minor diuretic effect of these beverages is offset by the amount of water they contain). Of course, some fruits and vegetables contain more water than others. At the top of the list: cucumbers and lettuce, which are 96% water. If you’re more of a fruit person, watermelon and strawberries are 92% water.

Add a Pint (Not Beer) 

Being outdoors in the summer heat can dehydrate you quickly. For every pound of sweat you lose, you need to drink an extra pint of water. If you don’t like the taste of water, or have a hard time drinking it, add some lemon slices, or use frozen fruit instead of ice cubes.

2
Add a Pint (Not Beer) 

Being outdoors in the summer heat can dehydrate you quickly. For every pound of sweat you lose, you need to drink an extra pint of water. If you don’t like the taste of water, or have a hard time drinking it, add some lemon slices, or use frozen fruit instead of ice cubes.

Suck It Through a Straw

Drinking through a straw can increase the amount of water you drink.  Plus, it’s thought that straws improve the flavor of beverages (it has to do with your taste buds and chemical reactions). Something as simple as a straw could help you drink more water.

The best way to know if you’re getting enough water isn’t to measure ounces or weigh fruit – it’s as easy as going to the bathroom. Ideally, you should be getting enough water that you have to go to the bathroom every two to four hours, and your urine should be the color of pale lemonade.

Sneak more fruits and vegetables into your diet and follow these simple guidelines to get hydrated and stay hydrated all summer long.

3
Suck It Through a Straw

Drinking through a straw can increase the amount of water you drink.  Plus, it’s thought that straws improve the flavor of beverages (it has to do with your taste buds and chemical reactions). Something as simple as a straw could help you drink more water.

The best way to know if you’re getting enough water isn’t to measure ounces or weigh fruit – it’s as easy as going to the bathroom. Ideally, you should be getting enough water that you have to go to the bathroom every two to four hours, and your urine should be the color of pale lemonade.

Sneak more fruits and vegetables into your diet and follow these simple guidelines to get hydrated and stay hydrated all summer long.

Alissa Rogers
Written by
Alissa Rogers
Senior Copywriter
About the author
At MINDBODY, Alissa works on things like ad campaigns, emails, nurture drips, and direct mail campaigns. A California native, she loves being anywhere near a coast. In her free time, Alissa enjoys In-N-Out and yoga (balance), reading, and taking long walks through every aisle at Target.
Yoga sleep tips MINDBODY
Wellness
Published Wednesday Sep 18, 2019 by Amber Scriven

4 Yoga Poses for a Better Night’s Sleep

Yoga
Personal Growth
Expert Advice

We’ve all had sleepless nights. It’s the worst! Watching the wee hours of morning tick away. Wishing we could slip into a restful sleep before our alarm goes off . The frustrating feeling of knowing exactly how many minutes there are before you need to be up. Then, struggling through a heavy relentless morning filled with self-medicating coffee runs, and a tired, snappy version of yourself dragging through the day. 

There’s no one miracle cure for insomnia because there are so many reasons for not being able to sleep. Many people, however, find relief by curbing stress right before bed. One way to do that is with a few choice yoga stretches that mellow you out by encouraging your Parasympathetic Nervous System (PNS) to ignite your bodies “rest and digest” cycles. This is the opposite of the “fight or flight” system that helps you race away from oncoming tigers, or other more urban “dangers.”  

Here are a few shapes that calm the nervous system and decrease adrenaline in the body to help you rest and ultimately sleep better. 
 

Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

1
Legs-Up-the-Wall

This is a super simple way to relax right before bed, or even from the comfort of your bed. Pushing your legs up the wall helps move the lymph and blood out of your feet using gravity, this, in turn, means your heart doesn’t need to work as hard to pump it back up. Thus, things get a little quieter in your cardiovascular system helping to soothe your body into a sense of softness.

Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

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Supported Bridge (Setu Bandha Sarvangasana)

This shape uses the same idea as Legs-Up-the-Wall. It calms by inverting your hips above your heart, but it also stretches your neck and chest open for tension relief. The muscles can open and let go of anything they are holding onto. It also opens your lungs and diaphragm, which allows you to breathe more deeply, and that oxygen is a calmant.

Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

3
Child’s Pose (Balasana)

Folding forward in Child’s Pose works a little differently. It still opens the lungs (from the upper back), but it requires you to turn inwards. You could bring your hands by your sides for a more restorative version of the shape, and resting your head to one side or the other is often more comfortable. Alternatively, try resting your forehead on a block or the floor, and use that surface to massage the space between your eyebrows. This triggers an acupressure point between your eyebrows that stimulates the pineal gland to encourage a melatonin response. Melatonin is the hormone our bodies produce when it gets dark that tells us to go to sleep!

Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

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Reclined Bound Angle (Supta Baddha Konasana)

Use a couple pillows for this one! Pop one under your knees, one under your head or upper back, along your spine, and under your hands.Then, get ready to  fall asleep there. Let everything get heavy and drippy and start to think about that weighted sensation in your feet, slowly bring your attention up your body making each body part heavier and heavier as you go. This is a version of Yoga Nidra Meditation and it is extremely relaxing—but you must go slowly. 


So, there you have it! A few ideas from yoga, science, and acupressure to help you get some much-deserved ZZZ’s. 
 

Amber Scriven Acupuncturist
Written by
Amber Scriven
Acupuncturist | Yoga Teacher
About the author
A busy acupuncturist, yoga teacher and trainer, Amber has actively worked in the wellness industry for over 10 years. For her, yoga is a form of health care that she uses alongside acupuncture in the form of retreats, injury rehabilitation, and pain relief. Amber is renowned for building emotional strength while cultivating physical health.