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 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.
by Cascade Ice on February 21, 2025
Tired of the same old basic cocktails? Ready to impress your guests (or just yourself) with drinks that taste as good as they look? The good news is that you don’t need to be a professional mixologist to create amazing cocktails at home. With a few simple tweaks, you can take your drinks from drab to fab! Here are our top 5 tips for elevating your cocktail game:
Fresh is Best
Think vibrant lime juice in your margaritas, bright lemon in your whiskey sours, and fragrant orange in your mimosas. Not only does fresh fruit taste great, but it also adds beautiful color and aroma to your drinks. Similarly, use fresh herbs like mint, basil, or rosemary. Muddle them gently to release their flavors and give a touch of “fancy” to your cocktails. Trust us, your taste buds will thank you.
Ice, Ice, Baby
Ice isn’t just about keeping your drink cold; it plays a critical role in the cocktail’s dilution and overall experience. Use good quality ice – the kind that comes in large, solid cubes. These melt slower, preventing your drink from becoming watered down too quickly. You can even get creative with your ice by freezing edible flowers or fruit slices inside for a stunning presentation.
Garnish Game Strong
Garnishes aren’t just for show; they add visual appeal and can even complement the flavors of your cocktail. Get creative with edible flowers, citrus twists, fresh herbs, or even a sprinkle of spice. A simple orange peel expressed over an Old Fashioned releases fragrant oils that elevate the entire drink. A sprig of rosemary adds an aromatic touch to a gin and tonic. The right garnish can transform a simple drink into a work of art.
Tools of the Trade
Having the right tools makes cocktail making easier and more enjoyable. A good shaker set, a jigger for accurate measuring, a muddler for extracting flavors from herbs and fruits, a bar spoon for stirring, and a strainer are essential for any home bartender. These tools don’t have to be expensive, but investing in quality basics will make a big difference in your cocktail-making experience.
Fun with Mixers
Don’t be afraid to explore other exciting mixers to add depth and complexity to your cocktails. Cascade Ice Sparkling Water is a fantastic option! It adds a refreshing fizz and subtle flavor without the added sugar. Try using our pink grapefruit flavor in a Paloma, or orange mango in a refreshing summer cooler. Other fun mixers include kombucha, ginger beer, or even homemade syrups. Experiment with different combinations to create your own unique and delicious cocktails. This is a great way to personalize your drinks and cater to different tastes.
What’s your favorite way to elevate your cocktails? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
