Beyond Water: Hydration Tips and Recipes

By Nikki Alfano, Health Coach

As July ushers in longer, hotter days, staying hydrated is essential to maintaining your energy, mood and overall health. Health Coach Nikki Alfano offers helpful tips for how to rely on more than plain water for hydration, including a few tasty recipes for electrolyte sippers you can make at home.

Why Hydration Matters

Water is the foundation of all life and plays a crucial role in nearly every bodily function, from regulating temperature and flushing out toxins to supporting digestion and brain function. When the temperature rises, we lose more fluids through sweat, increasing the risk of dehydration. Even mild dehydration can lead to fatigue, dizziness, and irritability. 

To stay adequately hydrated, aim to drink water regularly throughout the day, not just when you feel thirsty. Remember, thirst is a late signal that your body is already on the path to dehydration. The amount of water you should drink varies depending on activity levels, health conditions, height, weight and other factors. 

Ways To Boost Hydration

One of the best ways to stay hydrated is by enjoying an abundance of juicy, water-rich fruits and vegetables. Eat smaller, lighter meals that are easy to digest during hot weather: think fresh and crisp! Many summer crops are naturally high in water, electrolytes and antioxidants, making them ideal for cooling the body and replenishing essential nutrients.

• Cucumbers: 96% water
• Zucchini & Squash: 95% water
• Watermelon: 92% water
• Tomatoes: 90-95% water
• Berries: 80-90% water

Some helpful tips:

• Start your day with a glass of warm lemon water to kickstart hydration and digestion.
• Limit caffeine and alcohol intake, as they can contribute to dehydration.
• Keep a reusable water bottle with you, maybe infused with some herbs like mint or basil, or slices of citrus and cucumber. Or, try one of the homemade electrolyte beverages listed below!
• Don’t forget to bring water in the car as you run errands around town.

Homemade Electrolyte Beverages

The O.G. 
2 Cups Water
2 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Raw Honey
Ice (optional)

Lime In The Coconut & Shake It!
1 Cup Coconut Water
1 Cup Water
¼ Cup Fresh Lime Juice
¼ tsp Sea Salt
1 Tbsp. Honey
Ice (optional)

For both recipes above, combine ingredients without ice and mix until salt has dissolved. Add ice if desired and start sipping! 

Berry Berry Blast
2 Cups Water
½ Cup Mixed Berries
1 Tbsp. Fresh Lemon Juice
¼ tsp. Sea Salt
1 tsp. Honey
Ice (optional) 

Combine water and berries in a blender and blend until smooth. Strain into a glass if desired, add the rest of the ingredients and stir until salt has dissolved. Enjoy!

Note: You can make and store these drinks in the fridge for 3-4 days in an airtight container. Double or triple the ingredients and refrigerate in a sealed pitcher so you have some ready each day.

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Looking for more tips on health and overall well-being? Connect with Health Coach Nikki Alfano by emailing her at nikki.alfano@activewellnesscenter.com

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

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Recipe photo from: https://joyfoodsunshine.com/banana-oatmeal-cookies/

Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY.  Active Wellness strategically partners with hospital systems like Providence in Hillsboro, Oregon.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. More than just a gym – Active’s community health clubs provide motivating programs in fitness, weight loss, cardio, strength-training, medical fitness, aquatics and swim lessons, youth fitness, childcare offerings, and studio group fitness classes including yoga, Zumba®, barre, Pilates, dance and cycling. *

With many offering indoor and/or outdoors pools, saunas and luxurious locker room amenities, our club is uniquely designed to serve its local community in living healthier, stronger, more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

As the weather cools down and the leaves start to turn, there’s nothing quite like a warm, hearty soup to welcome the fall season. This Hearty Fall Vegetable Soup is packed with seasonal vegetables, full of flavor, and incredibly easy to make on the stovetop or in a crockpot. Whether you’re prepping for a cozy night in or meal-prepping for the week, this soup is the perfect comfort food with a healthy twist.

Ingredients:

• 1 large butternut squash, peeled and cubed (or purchase prepped from the grocery store)

• 2 medium sweet potatoes, peeled and diced

• 3 medium carrots, peeled and chopped

• 2 parsnips, peeled and chopped

• 1 yellow onion, diced

• 3 cloves garlic, minced

• 1 (14.5 oz) can of diced tomatoes, no salt added

• 6 cups vegetable broth (low sodium)

• 1 (15 oz) can of white beans (such as cannellini or navy beans), drained and rinsed

• 1 teaspoon fresh thyme (or 1/2 tsp dried)

• 1 teaspoon ground cumin

• 1/2 teaspoon smoked paprika

• 1/2 teaspoon ground cinnamon

• Salt and pepper to taste

• 2 cups kale or spinach, chopped

• Fresh parsley for garnish (optional)

Directions:

Crockpot Instructions:

• Prepare Vegetables: Start by peeling and chopping the butternut squash, sweet potatoes, carrots, parsnips, and onion. Mince the garlic.

• Layer Ingredients in Crockpot: In a large crockpot, add the butternut squash, sweet potatoes, carrots, parsnips, onion, and garlic. Pour in the vegetable broth and canned tomatoes (with their juice).

• Add Spices: Stir in the thyme, cumin, smoked paprika, cinnamon, salt, and pepper.

• Cook on Low: Set your crockpot to low and cook for 6-8 hours (or on high for 3-4 hours) until all the vegetables are tender and the flavors are well developed.

• Add Beans and Greens: About 15-20 minutes before serving, stir in the white beans and chopped kale (or spinach). Let the greens wilt and the beans heat through.

• Season to Taste: Taste your soup and adjust seasoning as needed with more salt, pepper, or herbs.

• Garnish and Serve: Serve the soup hot, garnished with fresh parsley for an extra burst of flavor.

Tips:

• For a Creamier Texture: Use an immersion blender to blend a portion of the soup for a thicker, creamier consistency.

• Add Grains: For a heartier meal, stir in cooked quinoa, farro, or brown rice just before serving.

• Make it Spicy: Add a pinch of chili flakes or cayenne pepper for some heat.

Why This Soup is Perfect for Fall:

This vegetable soup combines the best of fall’s bounty—sweet potatoes, squash, carrots, and parsnips—with warming spices like cumin, paprika, and cinnamon. It’s nutritious, comforting, and easy to make, thanks to the hands-off magic of the crockpot. Plus, it’s packed with fiber, vitamins, and antioxidants, making it both delicious and healthy.

Enjoy this warm and nourishing fall soup with a slice of crusty whole-grain bread, and let the cozy vibes of the season take over!

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Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, Active Wellness strategically partners with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. More than just a gym – Active’s community health clubs provide motivating programs in fitness, weight loss, cardio, strength-training, medical fitness, aquatics and swim lessons, youth fitness, childcare offerings, and studio group fitness classes including yoga, Zumba®, barre, Pilates, dance and cycling. *

With many offering indoor and/or outdoors pools, steam rooms, saunas and luxurious locker room amenities, each club is uniquely designed to serve its local community in living healthier, stronger, more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.

Enjoy!

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Team Active content is not medical advice; it’s inspiration to LIVE ACTIVELY. Operating five Active Wellness Centers in California and Oregon, Active Wellness strategically partners with hospital systems like Providence in Petaluma and Napa, California as well as Lake Oswego and Hillsboro, Oregon. Active Wellness Center at NorthBay Health is powered by NorthBay Health in Vacaville, California.

Active’s strategic healthcare partnerships demonstrate our commitment to supporting healthy lifestyles in the communities we serve. More than just a gym – Active’s community health clubs provide motivating programs in fitness, weight loss, cardio, strength-training, medical fitness, aquatics and swim lessons, youth fitness, childcare offerings, and studio group fitness classes including yoga, Zumba®, barre, Pilates, dance and cycling. *

With many offering indoor and/or outdoors pools, steam rooms, saunas and luxurious locker room amenities, each club is uniquely designed to serve its local community in living healthier, stronger, more active lives.

Check the Active Wellness Center blog often for more healthy lifestyle tips and resources to support your active lifestyle! Click here for a free guest pass to your local Active Wellness Center.

*Active Wellness Center’s program and facility offerings may vary by location.