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.
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.
by Cascade Ice on May 26, 2022
We’ve delivered so many ideas over the years for refreshing cocktails that are low in sugar and calories, so you can stay on track with a healthy lifestyle while enjoying a nice happy hour cocktail. But this type of skinny mojito is a new one we’re adding to our favorites list!
A mojito is a classic favorite when it comes to “go-to cocktails”, but did you know that they typically contain over 200 calories and 25 grams of sugar? Who wants to drink their calories anyway? This upgraded version is a much healthier choice with less than 100 calories and only 1 gram of sugar. So, you can save those calories for delicious food!
Our low-calorie berry cucumber skinny mojito is made with fresh lime juice, white rum, mint leaves and Cascade Ice USDA Organic Sparkling Water. It’s light and refreshing, low in calories and has no added sugar!
Low-Calorie Berry Skinny Mojito
INGREDIENTS
Juice from 1 lime
Small bushel of fresh mint leaves
2 oz. White rum
Cascade Ice USDA Organic Sparkling Water in Lemon Lime
½ cup of fresh blackberries
DIRECTIONS
Add the fresh mint leaves, freshly squeezed lime juice and blackberries to a glass and muddle them together. Add rum (or omit if you want a mocktail) and fill to the top with ice, topping it with Cascade Ice, stirring slowly to combine. Garnish with fresh mint – enjoy!
What’s your favorite cocktail to enjoy during this time of year? Tell us in the comments below or share a photo! Remember to “like” and “follow” us on Facebook, Twitter and Instagram.
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.
