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Why Fluids/Water are important for Hydration

Did you know water makes up about 60% of our body weigh?   If you even get mildly dehydrated, you’ll feel tired. Water helps our blood flow better and cushions our muscles.

Here’s an excerpt from my newest book on kids and nutrition (see the cool cover above):


Keeping Kids Hydrated
Hydration is so important for kids, especially during this hot weather or when they’re in sports, since a child’s body takes longer to adjust to heat and humidity. Herb water is refreshing and healthful for them.

1.    Kids produce more body heat but don’t sweat as much as adults, so in hot weather they are at increased risk for dehydration.
2.    In the body, water works as a shock absorber protecting joints.
Cold water is absorbed best and kids will drink more if it’s cold, so make sure the herb water has ice or has been refrigerated.


Freeze fruit and/or herbs in an ice tray. These will add a hint of flavor and nutrients. Here are some of my current favorites: lemon slices and mint; grapefruit slices and tarragon; blackberries and lime.

Rita’s Vitamin Water
The only two things you really need are fresh mint and fresh lemons. The limes are optional but very nice. If you don’t use limes, use about four lemons. The rest of ingredients are optional. If all you have is spearmint, use that. Spearmint is a bit sweeter in taste and milder in flavor.

1 cup loosely packed fresh peppermint leaves
2 lemons, thinly sliced
1 generous quart or so of water
2 limes, thinly sliced (optional)
1⁄2 to 1 cup sliced fresh strawberries and/or edible flowers (optional)
Sweetener (optional) I like honey or stevia

Place mint leaves in a 2-quart pitcher, gently bruising the leaves with a wooden spoon to release volatile oils. Add lemon and lime slices. Bruise a bit to release flavor. Add water; stir. Let stand at room temperature for 30 minutes. Stir in the berries and/or edible flowers. Cover and chill in the refrigerator for up to 6 hours.
To serve, strain herb water into a pitcher; discard fruit. If desired, add additional fresh fruit, mint leaves and edible flowers to the pitcher. Serve over ice if desired.

Why This Recipe Is Good For You
¥    The lemons help you burn carbs more slowly and help your body utilize the iron that you get from foods. Lemons are also a gentle liver cleanser, plus lemon juice helps form and repair the collagen in your body. Lemons contain good amounts of iron, copper, potassium and calcium. The vitamin C in the lemon helps with stress and is good for your immune system, as well.
¥    Peppermint contains vitamin C and A and is great for the digestion.
¥    Stevia is a non-caloric, diabetic safe, sweetener, 30 to hundreds of times sweeter than sugar. Honey is a natural sweetener and gives a burst of energy.

Permanent link to this article: http://abouteating.com/why-fluidswater-are-important-for-hydration/


  1. Sandy

    How do we get a copy of your new book?

    1. Rita Heikenfeld

      Hi, Sandy,
      Just go on to my colleague, Dawn’s site/phone #:

      (513) 779-6444 or email dawn@sn2g.com.

      You’ll love the book!

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