Welcome to the first issue of Holistic Wellness TIPS! I'll share easy tips and guidelines to help you maintain wellness and deal with health issues naturally.

Today I encourage you to drink up! The most important habit you can develop is to consistently drink enough pure water. All your other wellness habits will be much less effective if you're even mildly dehydrated.

With chronic dehydration, even the best food can't be adequately digested and toxins can't be eliminated as easily. Your body won't be able to efficiently produce the energy units needed to run your organ systems and power your muscles.

In This Issue:

• Symptoms ~ Are You Dehydrated?


• Cure and Prevention Is Easy


• Drinking Tips


• Recipe: Nutrition-Packed Breakfast Smoothie

Symptoms ~ Are You Dehydrated?

Do you know that most people are at least mildly dehydrated much of the time? Seniors are more at risk because the thirst sensation diminishes as we age. But actually, by the time you feel thirsty, you're already becoming dehydrated.

Some symptoms of mild to moderate dehydration:

• thirst or dry mouth
• concentrated urine – darker color, smaller amounts
• dry skin or reduced skin elasticity
• headache
• fatigue or low energy
• constipation

Chronic dehydration can cause other health issues:

• asthma / allergies
• depression / insomnia
• arthritis / chronic pain
• hypertension / elevated cholesterol

Cure and Prevention Is Easy

Preventing or reversing mild to moderate dehydration is simple! Drink a minimum of 8 to 12 eight-ounce glasses of filtered water every day. A simple hydration calculator is to take your body weight in pounds and divide that number in half for the minimum amount in ounces you need to drink every day. Eight ounces = 1 cup or glass.

You may need to increase your total fluid intake depending on your activity level, the temperature of your surroundings, or your health status – such as fever, diarrhea or vomiting. Pregnant or breast-feeding women also require additional fluids.

Drinking Tips

1. Drink 2 full glasses of water within the first half hour after waking. This will prime your body for the day and help in maintaining bowel regularity.


2. Fill 2 or 3 water bottles with filtered water. Each should hold at least 3 or 4 cups and be made from tempered glass, stainless steel, or non-BPA plastic.


3. Drink half of that water by early afternoon; drink the rest by 2 hours before bedtime.


4. Keep a bottle with you to make it easy to drink, and take one or two bottles when you leave the house. This takes the guesswork out of keeping track. When the bottles are empty, you know you've fulfilled your basic water requirement.


5. Spread out your drinking during the day and don't drink more than two cups at a time.

Delicious and Nutritious

OK, you've started your day with two glasses of water. What's next?

Are you one of the many people who don't eat a healthy or adequate breakfast? Perhaps you just don't feel like eating or preparing food first thing in the morning. Or maybe you're rushing off to work, school, or the gym and think you don't have time?

Here's a quick and healthy habit to get into... the breakfast smoothie. It only takes about 15 minutes to prepare it, drink it, and clean the blender.

There are many variations, but here's a basic recipe to start with. Please use organic fruit and base liquid.

Smoothie Tips: