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.
by Cascade Ice on December 16, 2024
The holiday season is a time of joy, cheer, and … traditionally unhealthy food and drinks. While it’s important to indulge and enjoy the season, it’s also key to maintain balance and prioritize your health. Here are 5 healthy swaps to help you enjoy the festivities without compromising your wellness goals:
Swap Sugary Drinks for Infused Water
Instead of consuming sugary sodas, juices, or alcoholic beverages, opt for infused water with fresh fruits or herbs. This hydrating and refreshing drink can help you stay hydrated and avoid excess sugar and calories. Or simply reach for a sugar-free Cascade Ice Sparkling Water!
Swap Fried Foods for Roasted Vegetables
Forgo fried appetizers like onion rings, mozzarella sticks, and fried chicken in favor of roasted vegetables seasoned with herbs and spices. This healthier and more flavorful alternative is packed with nutrients but will still satisfy your cravings for something salty and flavorful!
Swap Heavy Desserts for Fruit-Based Treats
Instead of rich, sugary desserts like cakes, pies, and cookies, choose fruit-based desserts such as fruit salad, sorbet, or yogurt parfaits. These desserts are lower in calories and sugar while providing essential vitamins and minerals.
Swap Salty Snacks for Nuts and Seeds
Replace salty snacks like chips, pretzels, and crackers with nuts and seeds. These are a great source of protein, fiber, and healthy fats. They can help you feel full and satisfied, boost your brain power, and reduce the likelihood of overeating at big holiday meals.
Swap Heavy Gravy for Lighter Sauces
Forgo heavy, creamy gravies and opt for lighter sauces made with vegetable broth, herbs, and spices. This can help reduce the calorie and fat content of your meal.
Remember, the key to a healthy holiday season is moderation. Enjoy your favorite treats in small portions and balance them with plenty of healthy foods and drinks. By making these simple swaps, you can indulge in the festive spirit without sacrificing your health goals. Happy holidays!
How do you plan to stay healthy and balanced during the holidays? 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 October 21, 2024
As the days start to get shorter and the temperatures drop, it’s time to start thinking about how to stay healthy during cold and flu season. One of the best ways to do this is to boost your immune system, and there are plenty of ways to do this naturally. Small dietary and lifestyle changes may strengthen your body’s natural defenses and help you fight off disease-causing organisms that ramp up during cold and flu season.
Here are six tips to help you stay healthy:
Drink Plenty of Water
Drinking enough water each day is crucial for overall health, but did you also know it can boost your immune system? Dehydration can weaken your immune system, making you more susceptible to illness. Make sure to drink plenty of fluids throughout the day, and this includes sparkling water like Cascade Ice!
Get Some Shut-Eye
When you’re well-rested, your body can better fight off infection. Plus, rest can boost your mood and make you less likely to get sick in the future. Aim for 7-9 hours of sleep each night.
Eat Whole Foods
A healthy diet is another important factor in boosting your immune system. Be sure to eat plenty of fruits, vegetables, and whole grains. These foods contain essential nutrients that help your body fight off infection.
Get Daily Exercise
No need to overthink it. Regular exercise is not only good for your physical health, but it can also help boost your immune system. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.
Manage Stress
Stress can wreak havoc on your body, so it’s important to find healthy ways (and ways that you actually enjoy!) to manage stress. Try relaxation techniques such as yoga, meditation, deep breathing, or simply being outside in the sun or taking a leisurely walk.
Take supplements
While it’s important to supplement your diet with a multivitamin on a daily basis, it’s especially important to get enough of vitamins A, B6, B12, C, D, E, and K as well as folate, copper, iodine, iron, magnesium, selenium, and zinc during cold and flu season. These vitamins and minerals have specifically shown to help reduce your chances of getting sick as well as shorten the time you’re sick.
What do you do to prepare for cold and flu season? Let us know in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
