Water Recipes

By the looks of my green smoothie I think it’s safe to assume I’m willing to give any healthy beverage a try.


But to be totally honest, my first day drinking a green smoothie I literally gagged it down. I think it took me over two hours to drink it and eventually I just forced it down. I stuck with it for 3 days to complete my detox plan and by the end of those 3 days I had come to really like them. Now I drink green smoothies 3 – 5 days a week.

So when I saw a recipe for a ‘fat flushing water’ on FaceBook I was willing to give it a try. Now mind you, I like all the ingredients so of course they should taste great in water, right? 

  • Grapefruit
  • Tangerine
  • Cucumber and
  • Peppermint


Granted the recipe stated the longer the ingredients sat the better the water would be. So I blamed the first pitcher on the fact I hadn’t let the water sit long enough. So I made second pitcher and let it sit overnight. Let’s just say the water didn’t age well. I didn’t make it even 24 hours into the 10-day challenge.

This was one recipe I just could’t gag down and try to acquire a taste for.

But I’m not writing this to discourage anyone from trying the ‘fat flushing water’ or any other healthy water recipe. Rather, I want to take a look at the root of these water recipes and how we can tune into our personal preferences to increase our water intake. 

The major success of any of these recipes is that you are hydrating with water! In an age where we can choose anything from coffee to energy drinks, from milk to soda, it’s no wonder we are consuming less and less water in its purest form.

Let’s face it, water tastes pretty darn plain compared to our other options. And even though water may be the main ingredient for some of our beverages of choice, we are consuming a great deal of empty calories and/or artificial sweeteners and dyes as well. Cutting out these unnecessary additives is an excellent way to manage calorie consumption and work towards a more clean diet.

If you find regular old water boring you are going to find it extremely difficult to consume 50% of your body weight in ounces of water every day.

So why not seek out ‘healthy water recipes’ with natural ingredients that give it the kick you are looking for? There are a number of water recipes based on natural ingredients to meet your personal preferences. I really like Sassy Water published in the Flat Belly Diet, but for someone who isn’t a fan of lemon or ginger this water would be a total turn off. The key is to find one that works for you.

What I hope you take away from this blog is that:

  • Water doesn’t have to be boring – find natural additives that make it more tasty for you
  • Staying hydrated is key to health and weight loss – drink at least 50% of your body weight in ounces every day



Is Being Sick an Excuse?

Having just come off an illness myself, I can say with confidence that “YES, being sick is a valid excuse for skipping a workout.”

Now believe me, I’m not one for excuses and as a trainer and a mom I have heard them ALL! But exercising while you are truly trying to fight off an illness is not a good idea and here’s why:

If you have a respiratory illness: further taxing your lungs and your heart with cardio can increase the severity of your symptoms. This is especially true if you engage in cardio activity in cold weather. If you are suffering from a respiratory illness you may want to consider a workout that incorporates stretching and light strength training.

If you have a stomach virus: your body may already be depleted of fluids so further exerting yourself could result in dehydration. The best thing to do with a stomach virus is to flush your body with fluids and take it easy. If you can bear to miss a workout, again stretching and light strength training are your best bet.

If you have a cold or flu: your body already aches and is weak so avoiding any type of exercise for a couple days is probably the best thing you can do to get on the track to feeling better. Get as much rest as possible.

With any illness make sure you listen to your body. You know when you truly don’t feel well enough to exercise and when you are just using it as a “poor” excuse to not exercise.

If you come down with anything this winter season, get your rest, drink plenty of fluids, and be sure to call your doctor if symptoms persist.

I’m happy to say after three days of rest and hydration, I’m looking forward to easing back into my routine with some stretching and light strength training.

Hydration and Exercise

There is a common myth that drinking water prior to and during exercise can cause an upset stomach and cramps. In reality, water intake is extremely important prior to, during and following exercising.

Two hours prior to exercise you should consume approximately 17 – 20 ounces of fluid. When possible you consume water over other sugar-sweetened fluids like sodas or juices.

During exercise you should be taking in 7 – 10 ounces of fluids for every 10 – 20 minutes of exercise. This is especially important during hot weather to help prevent dehydration. Drinking fluid during exercise helps to replace the body fluids lost through perspiration.

It’s possible to lose water weight during an exercise routine so following the exercise session you should drink 16 – 24 ounces of water for every pound lost. For workouts lasting longer than 60 minutes it is recommended that you consume a sports drink to achieve optimum rehydration for your body.