by Cascade Ice on August 19, 2025
In our busy lives, winding down before bed can often feel like an afterthought. We might scroll through our phones until our eyelids feel heavy or try to squeeze in just one more task before finally collapsing into bed. But a consistent and healthy nighttime routine can be a game-changer for your sleep quality, and in turn, your overall well-being.
Creating a relaxing pre-sleep ritual signals to your body and mind that it’s time to slow down and prepare for rest. It can help reduce stress, improve sleep latency (the time it takes you to fall asleep), and lead to more restful nights. So, let’s dive into the top 5 things you can incorporate into your nighttime routine for a healthier and more rejuvenating sleep:
Power Down Your Devices
This is a big one, but crucial. The blue light emitted from our phones, tablets, and computers can interfere with the production of melatonin, the hormone that regulates sleep. Try to put away your screens at least an hour before bed. Instead of scrolling, pick up a book, listen to calming music, or engage in a relaxing hobby.
Create a Relaxing Ambiance
Set the stage for sleep by making your bedroom a tranquil haven. Dim the lights, ensure the room is a comfortable temperature (typically cooler is better for sleep), and consider using blackout curtains to block out any external light. You can also incorporate calming scents like lavender with a diffuser or a pillow spray.
Wind Down with a Relaxing Activity
Instead of jumping straight from your day’s activities into bed, dedicate some time to unwind. This could involve taking a warm bath or shower, practicing gentle stretching or yoga, meditating, or journaling. Find an activity that helps you feel calm and peaceful.
Hydrate Thoughtfully
While it’s important to stay hydrated throughout the day, be mindful of your fluid intake in the hours leading up to bedtime. Drinking too much right before sleep can lead to disruptive nighttime trips to the bathroom. However, ensuring you are adequately hydrated throughout the day and perhaps sipping a small glass of water, herbal tea, or even a flavored, sugar-free sparkling water like Cascade Ice an hour or two before bed can actually help regulate bodily functions and promote comfort. Avoid drinks with excess sugar or excessive amounts of any liquid close to bedtime.
Stick to a Consistent Schedule
Our bodies thrive on routine. Try to go to bed and wake up around the same time every day, even on weekends. This helps regulate your body’s natural sleep-wake cycle, also known as your circadian rhythm. Consistency can significantly improve the quality and consistency of your sleep over time.
Incorporating these five tips into your nightly routine can make a significant difference in your sleep quality and overall well-being. Experiment with different activities and find what works best for you. Sweet dreams!
What does your nighttime routine look like each night? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook and Instagram.
by Cascade Ice on July 18, 2025
The sun is high, the mercury’s rising, and all you want is something refreshing, delicious, and maybe a little bit… fun? We hear you! Summer days are made for lounging, laughter, and vibrant sips. But let’s be honest, those sugary cocktails can sometimes leave you feeling more sluggish than sparkling.
That’s where we come in! At Cascade Ice Sparkling Water, we’re all about bringing the fizz without the fuss. And our Orange Mango flavor? It’s basically sunshine in a can – bright, tropical, and wonderfully sugar-free.
So, what happens when you combine that zesty goodness with a timeless classic? You get the Sparkling Orange Mango Tequila Sunrise! We’ve taken all the iconic layers of flavor and given them a refreshing, low-sugar makeover that’s perfect for sipping poolside, at a backyard BBQ, or just chilling on your patio. It’s light, it’s vibrant, and it lets you enjoy all the summer vibes without the sugar crash. Ready to mix up some magic? Let’s get sparkling!
Sparkling Orange Mango Tequila Sunrise Recipe
Ingredients
2 oz Tequila (Blanco or Silver recommended)
3 oz Cascade Ice Sparkling Water in Orange Mango
1.5 oz Fresh Orange Juice (pulp-free for a smoother pour)
0.5 oz Grenadine
Ice
Orange slice or cherry for garnish (optional)
Instructions
Grab a tall glass (a highball or a hurricane glass works perfectly) and fill it with ice. Pour the tequila over the ice, followed by the fresh orange juice. Slowly pour in the Cascade Ice and watch those bubbles dance! Gently drizzle the grenadine down the side of the glass. It will sink to the bottom, creating that beautiful sunrise gradient. Garnish with an orange slice or a cherry if desired. Do not stir! Sip, relax, and let the good times roll! Cheers to a delicious, guilt-free summer!
Have you ever had a tequila sunrise? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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by Cascade Ice on June 19, 2025
For many of us, that first sip of coffee or tea is a non-negotiable ritual, a warm, energizing hug that kickstarts the day. Caffeine is a powerful stimulant, offering a temporary boost to focus, alertness, and even mood. But like anything good, too much can lead to some not-so-pleasant side effects. So, how much caffeine is too much? Let’s dive in.
For the average healthy adult, most experts agree that up to 400 milligrams (mg) of caffeine per day is generally considered a safe amount. To put that into perspective:
- An 8-ounce cup of coffee typically contains around 95 mg of caffeine
- A 12-ounce can of soda has about 35 mg
- An 8-ounce cup of green tea contains roughly 28 mg
- An 8-ounce cup of black tea has about 47 mg
This 400 mg guideline is a general recommendation, and individual tolerance can vary significantly based on factors like genetics, body weight, and overall health.
Exceeding your personal caffeine limit can manifest in several ways. If you experience any of the following, it might be a sign to scale back:
- Jitters and restlessness: That shaky, unable-to-sit-still feeling.
- Anxiety and nervousness: Feeling on edge or overly worried.
- Insomnia: Difficulty falling or staying asleep, especially if consumed late in the day.
- Increased heart rate: A noticeable pounding or racing heart.
- Digestive issues: Upset stomach, nausea, or diarrhea.
- Headaches: While caffeine can sometimes alleviate headaches, too much can trigger them or lead to “caffeine withdrawal headaches” if you suddenly stop.
- Irritability: Feeling easily annoyed or short-tempered.
One often-overlooked aspect of caffeine consumption is its diuretic effect, meaning it can increase urine production and potentially lead to fluid loss. This is why staying adequately hydrated is absolutely crucial if you’re consuming caffeine. For every cup of coffee or caffeinated beverage you enjoy, consider reaching for a glass of water shortly after. Dehydration can exacerbate many of the negative side effects of too much caffeine, making you feel even more restless, anxious, or headachy. Make water your constant companion throughout the day. And if regular water isn’t your thing, you can always jazz it up by grabbing a Cascade Ice Sparkling Water – it comes in 17 different flavor combinations so you never get bored! We even offer a caffeinated sparkling water option with the perfect amount of caffeine.
The key to healthy caffeine consumption is listening to your body and finding your personal “sweet spot.” Pay attention to how different amounts affect you. If you’re new to caffeine, start small and gradually increase your intake until you find the amount that gives you the desired boost without any unwanted side effects.
In moderation, caffeine can be a beneficial part of a healthy lifestyle. By understanding the recommended guidelines, recognizing the signs of overconsumption, and prioritizing hydration, you can enjoy your favorite caffeinated beverages without the jitters and truly find your sweet spot.
How much caffeine do you usually drink every day? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
by Cascade Ice on May 19, 2025
Hitting the gym and pushing your limits feels fantastic, but are you giving your body the hydration it needs to perform at its best? Water is your workout’s unsung hero, playing a vital role in everything from energy levels to temperature regulation. So, how much should you be guzzling?
The truth is there’s no one-size-fits-all answer. Your individual water needs during exercise depend on several factors, including the intensity and duration of your workout, how much you sweat, and even the weather. However, a good starting point is to follow these general guidelines:
- Before your workout, aim to drink about 17-20 ounces of water 2-3 hours before you start exercising. This gives your body time to absorb the fluids.
- During your workout, sip about 7-10 ounces of water every 10-20 minutes. Don’t wait until you feel thirsty – that’s a sign you’re already starting to get dehydrated.
- After your workout, replenish the fluids you’ve lost. A good rule of thumb is to drink at least 20 ounces of water for every pound of sweat you lose. You can get a rough estimate by weighing yourself before and after your workout.
- Staying hydrated doesn’t mean you have to stick to plain water. Feel free to jazz things up with:
- Fruit-infused water: Adding slices of lemon, cucumber, berries, or other fruits can make your water more appealing and add a hint of flavor without added sugars.
- Sparkling water: If you enjoy a bit of fizz, unsweetened sparkling water is a great way to stay hydrated. Cascade Ice Sparkling Water comes in many flavor varieties!
- Ultimately, the best way to ensure you’re drinking enough is to pay attention to your body’s signals. Thirst is an obvious indicator but also be aware of other signs of dehydration like fatigue, dizziness, and headache.
Staying properly hydrated will not only help you power through your workouts but also aid in recovery and overall well-being. So, grab that water bottle and make hydration a key part of your fitness routine!
How do you make sure to stay hydrated when working out? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
