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  • NicoleDeRosa

HYDRATION STATION: Ways To Stay Hydrated

Updated: Aug 9, 2023

Staying hydrated is foundational to optimal health. As a rule of thumb, Dr. Mary Pardee recommends drinking 1/2 of your body weight in ounces per day. It's also important to try to consume most of your liquids between meals + not with your meals because this can dilute your stomach acid + enzymes, making it harder to digest your food.

Tired of drinking straight water? Dr. Pardee recommends also hydrating with hot water, homemade green juices (without fruit), herbal + green tea + bone broth.

Did you know, at night your body repairs itself + casts out toxins? When you drink water first thing in the morning on an empty stomach, it helps the body flush out these toxins + alkalizes the body.

Why Is Water So Important?

Skin = 80% water
Brain = 85% water
Blood = 85% water
Bones = 24% water
Lungs = 90% water
Muscles = 75% water

Try your own 30 DAY WATER CHALLENGE + see how you feel.

Here is when you should drink WATER:

After Waking Up
30 Minutes Before Breakfast
1 Hour After Breakfast
30 Minutes Before Lunch
1 Hour After Lunch
During Tea Break
30 Minutes Before Dinner
Just Before Going To Bed

Inspo by: @health_care.247

Try Infused Water Combinations

  • Citrus (orange, lemon, lime)

  • Cucumbers

  • Mint

  • Pineapple

  • Coconut

  • Ginger

  • Lime

  • Raspberries

  • Mint

Source: @PlatefulHealth

Pomegranate, Cucumber + Lemon Infused Detox Water

This flavorful detox water (thanks to sweet pomegranate, refreshing cucumber + a bright lemon) is a great way to boost your immune system, lower your blood pressure + BONUS: Give you fabulous skin!

In your container mix the following ingredients:
  • 1/2 Cucumber, sliced

  • 1/2 Lemon, sliced

  • 2 Fresh Pomegranates

  • 4 Cups of Filtered Water


1) Place lemon, cucumber + pomegranate seeds in a carafe
2) Gently mash using a mortar, concentrating on the pomegranate seeds.
3) Add 4 cups of filtered water + stir.
4) Let steep for a few hours, overnight if possible.

Strawberry, Cucumber + Mint Infused Water

In your container, mix the following ingredients:
  • 1 cup sliced Strawberries

  • 1 cup sliced Cucumbers

  • 1/4 cup fresh Mint leaves

  • 8 cups Filtered Water


1) Leave to infuse for 10 minutes, then serve + enjoy!
2) Once the water has all been drunk, you can continue to fill + refill the fruit filled bottle all day long.

Grapefruit, Lemon + Lime Infused Water

In your quart container, mix the following ingredients:
  • 1/4 Grapefruit, sliced

  • 1/2 Lemon, sliced

  • 1/2 Lime, sliced

  • 1 quart Filtered Water


1) Let mixture infuse for at least 2 hours or overnight for full flavor.
2) Feel free to peel the citrus fruit if you're worried about the water tasting bitter.

Homemade Ginger Ale

Cheers to drinking a glass of refreshing Ginger Ale made with real ginger!
  • 2" piece of Ginger, juiced

  • 12 ounces Organic Sparkling Water

  • 1 Lemon (or) Lime, squeezed

  • 2 tablespoons of Raw Local Honey (or)

  • 2 tablespoons of Coconut Nectar (or)

  • 2 tablespoons of Maple Syrup


1) Mix + Enjoy!

Caffeinated + Decaffeinated Teas

Decaffeinated Teas
  • Rooibos - Helps boost Glutathione, Antioxidant rich.

  • Hibiscus - Vitamin C, Skin + Healthy Blood Pressure

  • Ginger - Digestion + Immune Support

Caffeinated Teas

  • White Tea - May have less caffeine. High in Catechins + Aids in Skin Health

  • Oolong - Contains both Catechins + Theaflavins + Antioxidant Rich

  • Pu'er - Fermented, more than Theaflavins. Aids Digestions + Heart Health

As for tea brands, I'm a big fan of PIQUE for their process. Pique tea supports radiant health by supporting gut health, fasting + calmness. The tea is extracted via the “freshest and rarest” plants through Cold Brew Crystallization. This process preserves active compounds at their highest potential.

Stay tuned as I'm working on getting a coupon code for you that I will add to my Shop tab here on my website.


  • Antioxidants Antioxidants

  • Mental Focus Mental Focus

  • Stimulating Calming

  • Caffeine = 95 mg/cup Caffeine = 60 mg/cup

Values vary depending on preparation methods. Green tea has less caffeine.

Source: @PlatefulHealth

What I will say is that I go back and forth between Matcha, Golden Mylk + the ONLY coffee we drink in our house is Organic Purity Coffee, which you can learn more about here.

If you are a first time customer, be sure to enter my Purity Coffee coupon code at checkout for:




If I'm in the mood for a Matcha, my go-to is Ora Organic "Renewable Energy" in Ceremonial Matcha which you can get here. Plant-based + USDA certified organic, "Renewable Energy" contains 90 mg of caffeine from a balanced blend of organic green coffee bean, matcha green tea + yerba mate - one of the cleanest energy boosting plants in the world.

I love Ora Organic because they don't include beta-alanine or a large amount of caffeine, but they do include organic adaptogenic herbs! "Renewable Energy" contains ashwagandha, rhodiola root, maca + ginseng, to help support focus, endurance + stress relief.

Sometimes raw energy isn't enough, so Ora Organic included nitric oxide boosting fruits + veggies which can help support blood flow to key muscle groups + vital organs, supporting strength + endurance.

Perfect with chilled water on a hot day, or mixed in with steamed milk to create the perfect at-home matcha latte.



There is also Primal Kitchen's Matcha Collagen Keto Latte Mix which you can get here. (Enter my 10% OFF coupon code at checkout: DEROSA10 ) This one is good if you are looking for collagen from bovine ( animal ). With 10 grams of Type 1 and 3 collagen bovine peptides in each serving, this Primal Kitchen Collagen Keto Latte supports hair, skin + nails.

Primal Kitchen made this mix without dairy, whey, or soy ingredients + with no sugar (you can always add honey for a bit of sweetness). Primal Kitchen's matcha mix is Keto Certified + Paleo Friendly, made with creamy coconut milk powder, monk fruit extract + matcha powder. Enjoy hot, over ice water, or mixed with your favorite milk or nut milk, like Malibu Mylk which you can get here.

Other ways to stay hydrated:

I have a Berkey Filter and I add Trace Minerals by Zuma. You can also add a pinch of salt. Filtered and spring water are the best.

Another way you can stay hydrated is to add chlorophyll drops to your water. I like the brand: Mary Ruth Organics.

I'm obsessed with RECESS! No, not school recess, silly!

This CBD calming drink is exactly what it says it is - Recess for adults! Recess is not a CBD brand, rather, a company with a mission to provide a way to help their consumers feel “calm, cool and collected.” Each of their all-natural sparkling waters are formulated with filtered water, 10 mg of broad-spectrum hemp extract (CBD), + three other adaptogenic ingredients: American ginseng to improve memory, lemon balm to boost vitality and L-theanine to reduce stress.*

*(Be sure to check with your doctor to make sure these ingredients are safe for you in case you are taking other medications etc.)

The flavors are absolutely mouthwateringly divine! They come in:

Recess now comes in powder form that can be added to almost any beverage or to have just on its own with water on the go! I love being able to bring the individual packets with me on a road trip or flight. It's so convenient + saves me time + money in the long run! If you'd like to purchase any of these bad boys with FREE SHIPPING shop them all HERE!

Ora Organic is creating the ultimate experience in health + wellness: from high-quality sourcing + rigorous testing to delicious flavors & premium packaging. Ora is a conscious brand that reflects the principles I value — trustworthy, well-researched, innovative + ultimately better for people + the planet. And of course, since day one: completely plant-based!

If I don't want my water (or Harmless Harvest coconut water) by itself, I love to add it to my plant based Ora Organic supplements:

  • "Easy Being Green" (Superfood Greens Powder in Orange)

  • "Good As Gold" (Organic Golden Milk Powder in Turmeric)

  • "So Lean & So Clean" (Plant Based Superfood Protein Powder in either Chocolate, Vanilla or Vanilla Chai)

  • "Aloe Gorgeous" (Plant Based Collagen Boosting Powder in either Vanilla, Peanut Butter or Chocolate)

  • "Renewable Energy" (Organic Pre-Workout Powder in either Raspberry Lemonade, Beet Pomegranate or Ceremonial Matcha)

  • "Trust Your Gut" (Organic Probiotics with Prebiotics Powder in either Apple Raspberry or Lavender Lemonade)

  • "Break It Down" (Plant Based Digestive Enzymes Powder in Pineapple)

One more thing I want you to do after reading this post:

1) I want you to check your tap water safety on the EWG (Environmental Working Group) Tap Water Database here.

2) If you would like to share your results on below and/or on Instagram, I'd like everyone to understand how important it is that we the people are aware + on top of things that truly matter. I also want you all to know that you CAN DO SOMETHING ABOUT IT. You have the power of the dollar. You vote every single time you put money down to pay for something.

My friend, the amazing Ilie aka Healthillie has these recommendations besides demanding better + writing your city, town + state to give you cleaner water.

These are just a few water filter options that Healthillie suggests. We have The Berkey + love it. I will add a coupon code + a link for you guys shortly. Stay tuned!

On the left, are all the Water Filter brands to choose from that are Healthillie approved. I also would add the brand: WATERDROP to the list. They sell many different water purification products like: Refrigerator Water Filters * Reverse Osmosis Water Filtration Systems * Water Filter Pitchers * Faucet Water Filters * Under Sink Water Purification Systems. Check out Waterdrop HERE.

Photos courtesy of: Wix, Healthillie, Instagram, FoodBabe, Brunswick Labs + Plateful Health

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