Our bodies are constantly in need of water replenishment.  You probably don’t know that with every breath you are expelling water which adds up to four cups total per day.  When you sweat that can equal the amount of one cup of water and using the restroom can equal six cups!  That’s a lot of water that your body is losing with everyday activities!

Every system in your body needs water.  Adequate consumption can help your kidneys rid the body of toxins and waste and decrease the chance of kidney stones.  It keeps your bowel movements smooth to avoid constipation.  Water helps lubricate your joints to keep them limber and functioning properly.

Some other health benefits include helping the digestion and absorption of food,  regulating body temperature, helping blood circulation and carrying nutrients and oxygen to cells.

So how much water do we need anyway?  You will always hear about drinking at least eight 8-ounce glasses of water a day.  Although that is a great starting point,  specific water needs are different for everyone.  For instance a pro athlete or bodybuilder will often strive to drink no less than one gallon of water a day.  Some physically active people will shoot for half of a gallon a day.  Your individual water needs are based on what your daily activities are and your level of exercise.  Not sure if you are getting enough water?  Try to 5-gulp method… Every time you take a drink of water make sure to gulp 5 times before you put the bottle down.  This method will help you get the proper water intake.

Drinking pain water can get boring and redundant.  Here are four ways to spice it up a bit without adding the calories or artificial sweeteners:

1)  Add frozen strawberries and raspberries to your water as ice cubes and enjoy the natural berry bliss.

2)  Add lemon slices or lemon juice to your water to add a kick.  An added benefit to lemon water is that lemon is a natural antiseptic which helps in cleansing the body of impurities and preventing disease.

3)  Add orange and lime to your h2o and enjoy a zesty citrus drink.

4)  Add cucumbers and mint leaves for a fresh and crisp twist.

Now just sit back and relax and enjoy the benefits of staying hydrated.

Strawberry Yogurt Bites

1 lb strawberries

1-1 1/2 cups greek yogurt

2-3 packets of truvia or stevia

2 tbsp agave nectar (or to taste)

3-4 low fat graham cracker bars

1-2 tsp cinnamon (to taste)

Take your strawberries and cut the tops off.  Using a small sharp knife carve out a hole in the middle (Pit the strawberry) and place to the side either on a pan, plate, or in a dish.  Take your greek yogurt, truvia or stevia, and agave nectar and mix together in a bowl and place to the side.  Grab your low fat graham crackers and cinnamon and put them in a plastic bag.  With a mallet or your fist mash the graham crackers and cinnamon into crumbs and place in a small bowl.  Now take your yogurt that you placed to the side and fill the center of the strawberries to the top with a little extra to spread over the top.

Take your filled strawberry and roll the top part of yogurt in the graham cracker crumb mixture.  Place back on your dish and move to the next strawberry.  When done cover your dish with saran wrap and store in the fridge until ready to serve.