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8 Ways to Practice Self Care this Fall

by Cascade Ice on October 21, 2022

As we enter into season with the shortest and darkest days, many people start to neglect themselves more than they would during the long, sunny summer months. Which makes it so important to practice self-care. While it’s always an ongoing process, the following tips can help you work toward being a more calm, resilient, and happier person overall. These “me time” rituals are backed by science and can give you a great roadmap to follow when times get tough. 


Meditating doesn’t have to be fancy or complicated. In fact, it shouldn’t be at all! As little as 5 minutes of practicing mindfulness each day will help your concentration, patience, and give you inner calm. Just grab a spot in a quiet room and try one of the many guided meditations available wherever you listen to podcasts.


When life gets stressful, one of the biggest things we tend to unknowingly neglect is our breathing. As infants, it was second nature for us to take deep breaths from the abdomen, but as we get older, breathing becomes shallower. This makes it even more important to practice deep breathing. This can be done anytime, anywhere, and studies have shown that it can give you instant clarity and stress relief. Start by breathing in your nose for 4 seconds, holding for 2 seconds, and slowly exhaling through your mouth for 7 seconds. Do this 8 times.


The next time you feel frazzled, or your mind is racing, step outside for a walk. Self-reported well-being among those who walk is higher than those who don’t. If you can’t get outside, practice yoga or a simple stretching routine indoors. Simply getting your blood flowing is the goal, and if you can do it daily for 30 minutes, you’ll feel less stressed and more focused. 


Let’s face it, it’s scientifically proven that if your body is well-hydrated, it simply works better. All your organs function better, including your brain! So, drink your water and have it near you at all times, focusing on taking small sips throughout the day (instead of chugging large amounts). If regular water bores you, try our Cascade Ice USDA Organic Sparkling Water for some flavor!


They aren’t just for babies! If your body is telling you that it needs sleep – listen! Allow yourself to take a breather mid-day, even if it’s just a short, 20-minute power nap. You’ll be surprised at how well it charges your batteries – both physically and mentally. 

Digital Detox

These days, our phones are jeopardizing our time and energy. While there certainly can be benefits, it’s essential to tune out for a bit and give yourself some boundaries. Studies have even linked social media use and depression. Stepping away for a few days can help improve personal connections (pick up the phone and call a friend!), and help you feel better about yourself overall. 


Our interpersonal relationships with family and friends can quite literally save us from depression and anxiety. Therefore, allotting time with those you love is an essential part of any self-care routine. Plus, it gives us something to look forward to, which is another proven way to improve stress relief and stave off depression. 


Protecting your peace of mind, energy and time is an essential part of self-care. Creating boundaries like saying no, establishing contact rules with coworkers, and stepping away from social media can help you heal and recharge your mind. Make yourself a priority! 

How do you practice self-care? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

Everything You Needed to Know About Hydration

by Cascade Ice on August 22, 2022

We’ve officially entered the hottest month of the year in the U.S., and cities all over the country are setting record-breaking temperatures. One of the biggest health dangers that is often underestimated when the heat is at its highest is dehydration. So, what can you do to prevent yourself from becoming a dried-up raisin in the sun and heat? Read on for more all you ever needed to know about hydration!

What is hydration?

Hydration plays a vital role in a healthy lifestyle and protects the body’s functions, including metabolizing your food, regulating your temperature, cushioning your body’s joints, and removing waste easily. According to the CDC, the amount of water each person needs depends on many factors, including your age, sex, and activity level. A good rule of thumb, however, is that men need at least 102 oz. per day, and women need at least 74 oz. per day.

If you’re well hydrated, you’ll be able to tell a difference in the appearance of your skin, your thoughts will be clearer, your body will feel better, and it may even keep you from overeating, as hunger is often mistaken for thirst. 

Dehydration dangers

Your body uses fluids constantly as it performs daily functions like perspiration, urination and eliminating waste. Dehydration happens when you lose more fluid that you’re able to take in and believe it or not – most of us are chronically dehydrated, so we need all the help we can get! Over time, a chronically dehydrated person will have an imbalance in electrolytes, which can lead to seizures, involuntary muscle spasms and loss of consciousness Severe dehydration can even lead to kidney failure, heart failure, and anemia, so it’s an important thing to stay on top of every day. 

Exercising and staying hydrated 

Exercise is a key part of a healthy lifestyle, but if you’re someone who regularly exercises (especially outside during the warmer months) you absolutely need to make sure you’re hydrating enough. No matter what type of exercise you perform, your body needs water to replace the water, salt, and electrolytes it lost through sweat. Even hydrating before and after (not just during) exercise is crucial to keeping your muscles performing at their best, and even keep your mind sharp. 

Preventing dehydration

It sounds so simple but preventing dehydration can be challenging for many people with busy lives. So, what can you do to make fluid consumption easier? Always carry a water bottle with you throughout the day, and make sure to refill it. Many stores now sell water intake goals marked in ounces on the bottle so you can hold yourself accountable and see exactly how much you’re consuming throughout the day. Also, make it a goal to drink a glass of water as soon as you wake up, before anything else hits your lips (add in one at the end of the day, too, if you can!) 

While plain water is the holy grail for keeping your body well hydrated, other drinks and even foods can contribute to your daily fluid intake. Tea and coffee are good choices because they contain antioxidants and flavonoids. Low-fat and skim milk also contain great nutrients for a healthy body and can help keep your body hydrated. Sparkling waters are another good choice for a water alternative with some flavor to keep things interesting. Cascade Ice USDA Organic Sparkling Waters offer a variety of delicious flavors. 

What do you do to stay hydrated? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

4 Ways to Easily Read Food Labels for Healthier Living

by Cascade Ice on July 7, 2022

Nutrition is a crucial element to living a healthy life, but to this day, there is so much misinformation still out there – is coffee good or bad for you? What about chocolate? Red meat? Instead of relying on what different internet articles claim, reading product labels is a great habit to get into if you want to keep track of what you’re fueling your body with each day. 

But how can you do it if you don’t have much time and you’re not sure what to look for? Below, we’ve rounded up 5 simple ways you can get started on this healthy habit of nutrition label reading. 

Check the serving size

The most important element to get started in reading product labels is determining the serving size. Check at the top of the label to see how many servings the package of food contains. Sometimes, we inadvertently read the nutrition numbers on the rest of the label thinking that they don’t sound all that bad – however, the serving size may be quite small, and you need to multiply those numbers by 2 to get a more realistic view of what you’re consuming. For example, an average 20-ounce bottle of soda typically contains 2.5 servings, at 110 calories each. But usually, you wouldn’t drink just one serving – so make sure you’re paying attention to that because things like sugar, calories and sodium can really add up quickly.

Make sure you take into account calories from fat

While this part takes a little bit of math, it’s crucial in limiting fats in your diet. To find out the calories in your food derived from fat, simply divide the number of calories from fat by the total calories. For example, if the serving is 150 calories and 50 are from fat, the food is 33% of calories from fat. Marketing gimmicks – like “99% fat free” – on packaged foods can be very misleading, since they’re based on percent of weight, not calories. This quick math will help you decide whether to limit or avoid a product altogether that may have too much daily fat allowance.

Determine your daily allowances

The percent Daily Value (% DV) tells you how many nutrients in a serving of food or drink contributes to a 2,000/calorie a day diet. While the average person needs 2,000 calories a day, we’re all different and may need more or less depending on their lifestyle and activity. For example, if you’re eating fewer calories per day and eat only one serving, your % daily value will be higher than what’s on the product label. 

Most Americans exceed the daily limits for saturated sodium, fat and added sugar. To limit this, make sure to choose foods to get less than 100% DV of these, and account for how many calories are in your daily diet. Also, make sure to eat food rich in fiber, calcium, potassium, and vitamin D to help ward off cardiovascular disease, high blood pressure and diabetes.

Organic certifications

While it’s not realistic to eat organic 100% of the time, it’s good to try and seek out organic products when given the option. When looking for organic products, make sure it’s not a product that simply states “Organic” in the title of the product or “made with organic ingredients”, but instead is marked with the official USDA organic certified logo. These products follow strict production, handling and labeling standards and go through the organic certification process. Did you know that our entire Cascade Ice USDA Organic Sparkling Waters are USDA Organic certified? Check out more here.  

Are you new to label reading or are you a pro? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.

4 Simple Ways to Stay Hydrated When the Weather Gets Warmer

by Cascade Ice on April 20, 2022

It’s warming up outside, which means more outside activities and basking in the sun’s rays. With the warmer temperatures and sun exposure comes risk for dehydration. Getting enough fluids each day is essential in keeping your internal organs operating efficiently and helping you feel your best. So how much water should you drink daily? For adults, the goal is about 64 oz, but you likely need more if you exercise or if the temperatures are especially hot.

Water is obviously the holy grail when it comes to staying hydrated, but what other ways can you protect yourself from dehydration? We’ve listed some easy ways to make sure your skin glows this spring and summer, and your body is functioning at its very best.

Make water more fun

We get it. It’s nearly impossible to drink only water every single day and not get a little tired of the monotony. Add some fresh sliced fruit to your water for a little something different. Or reach for a Cascade Ice USDA Organic Sparkling Water with zero calories and sugar. You can even freeze flavored water for an iced treat! As always, just make sure you’re limiting caffeine and alcohol to stay consistently hydrated.

Prepare for especially hot days

Check the weather forecast daily and plan to stay inside when it will be especially hot outside. If you don’t have air conditioning, you can seek refuge at the mall, movie theater or library. Also, avoid direct sun exposure during 10am-2pm, which is when the sun’s rays are the strongest and you’re most susceptible to sunburns and dehydration. Lastly, wear lighter, more breathable fabrics on super-hot days, and throw on a hat to protect yourself. 

Stay ahead of it

If you feel thirsty, this usually means that you’re already dehydrated. Make sure you’re staying on top of hydration throughout the day. Your urine should be a very light yellow color if you’re properly hydrated. Especially if you’re active, you don’t want to find yourself in a citation where you feel dizzy or lightheaded from too much sun exposure and not enough water. Carry a water bottle with you wherever you go. They even sell bottles that show you how much you’ve drank so you can keep track!

Eat the rainbow

Did you know that fruits and vegetables contain water? Consuming water-rich fruits and veggies is an awesome way to supplement your water intake. Things like watermelon, zucchini, peaches, tomatoes and pineapple have great amounts of water content, so make sure you’re snacking on these types of foods regularly during the warm weather months. 

What is your favorite way to stay hydrated during the Spring and Summer? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.