Hey there,

It’s Monday, and this week we have a very special menu for you: Hydration 

I meticulously created this menu, picking each meal for its high value and vital nutrients. I hope you are hungry, because it’s time to get served.

Enjoy!

Starter 🥗 

No Water No Life

Water makes up approximately 70% of both the human brain and the planet's surface. It is utilized in the production of a wide variety of products worldwide and can be found in food, beverages, furniture, and even automobiles. Water seems to be hidden everywhere. 🌍️ 

Water is the foundation of life. Without it, we would not be able to survive. Unfortunately, over 700 million people don’t have access to clean water. Sadly, those who have access to water frequently forget to appreciate and consume it properly.

Never forget that without water, there is no life.

Main 🥙 

Body Hydration

What is hydration? Natural bodily functions, such as sweating and using bathrooms, cause us to lose water during the day. The replenishing of this water is known as hydration.

The problem is that we are struggling to consume enough water. A five-year study of over 15000 people found that around 40% failed to meet the daily fluid intake.

Why should we hydrate? Proper hydration has been found to have numerous benefits for the body. It can:

• enhance physical and cognitive performance and boost the metabolic rate by 30%.

• help you lose weight and overall reduce the overall intake of sugar, cholesterol, sodium, and saturated fat.

• aid in preventing chronic diseases, including kidney stones, exercise-induced asthma, and hypertension.

• improve detoxification.

What about dehydration? Dehydration is a state where the body doesn’t have enough water. Low water consumption can lead to headaches, migraines, confusion, tiredness, and a bad mood. Furthermore, it can impair memory, focus, and cognitive performance.

I guess it’s worth trying to stay hydrated 😉.

Dessert 🍰 

How To Stay Hydrated

Staying hydrated can be challenging in today's fast-paced world. Follow the steps below ⬇️ to master the ability to stay hydrated.

8 Steps to Stay Hydrated:

1. After waking up, drink at least one glass of water (your body is in a dehydrated state after sleep 💤).

2. Keep a water bottle or glass of water nearby (a friendly reminder to drink some water 😉).

3. Carry a water bottle with you wherever you go.

4. Drink a glass of water with each meal 🧆 (to aid digestion).

5. Notice when you feel thirsty and quench it. 🚰 

6. Drink water before, during, and after exercise (to enhance performance and recovery).

7. Consume fruits and vegetables with high water content (for example: 🍉, 🍓, 🥦, 🥬 & 🍊).

8. Add some salt to your water 🧂 (minerals) for proper hydration (it helps replenish lost electrolytes, promote better water absorption, and prevent dehydration).

My tip: Try and find out what works best for you.

Snacks 🥜 

Dad Joke of the Week

Mindful Moment

Don’t just drink the water, enjoy it. Grab a glass or bottle of water. Make sure to close your eyes and take a sip. Feel the consistency, temperature, and taste.

A Friendly Reminder

You aren’t satisfied yet?

Here are my sources and personal recommendations for you:

• 🎙️ Podcasts: How to Properly Hydrate & Body Hydration

• 📚️ Books: Quench & The Necessity of Drinking Water

• 📑 Articles: Benefits of drinking enough water & The importance of Hydration

Thank you for being here 💝 

Looking forward to serving you next week.

Much love,

Benji