Hydration!

Hydration is a key aspect of healthy living! You need to drink about 2 liters of water every day since
the human body loses water trough perspiration, urine (we produce about 1.5 liters of urine everyday) and evaporation (we lose about 0.5 liter of water just by exhaling)!  Since the human body contains large amounts of water it also makes use of it in almost every process in your body. Water helps to transport nutrients to your cells, it passes trough your kidneys making sure that they have the capacity to filter your blood system of by-products, it is essential in maintaining your body temperature and it's necessary in your whole digestive system. Frequently mentioned complaints related to insufficient water intake include: higher fat storage, constipation, kidney stones, headache, muscle pain and more.

Still, many people, including myself have trouble drinking enough water, especially on busy days! So a tip that works for me is always making sure that you have a small bottle of water (0.5 liter) with you in your bag or on your desk. Or if possible a large bottle! And when you exercise also take a bottle with you because then you lose even more water which needs to be supplemented.

But only drinking plane water during the day can get a little bit boring. So the solution is to make your own flavored water. My favorite is lemon-lime-mint water. Adding lemon or lime to your water helps flush out some of the toxins that are build up in your body. Lemon also alkalizes the body and provides among others vitamin C, B, magnesium, iron, potassium! The fresh mint leaves are rich in vitamin C, helps calm your digestive system and relieves headaches. It's also very refreshing and adds some sweetness!

The ingredients:

• 1 liter of water
• 1 scrubbed lemon 
• 1 scrubbed lime
• 2 fresh mint sprigs

Directions:

1. Put the water in a large bottle. Cut the lime and 1/2 lemon into slices or parts and add to the water bottle. 
2. Squeeze the juice of the other half of the lemon into the water and add the mint sprigs and give it a good stir. 
3. Leave in your refrigerator so you have access to it during the day! If it's too strong in flavors after a couple of hours just add some more water. If you keep the bottle with you on your table add some ice cubes.

Tip: You can also add some cucumber slices, ginger or fruit to your water to change it up.