8 Ways Watermelon Sweetens Workouts and Runs #WatermelonForHealth

This post is sponsored by National Watermelon Promotion Board, and the content, opinions and enthusiasm expressed here are all my own.

watermelon hula hooping

I love all the fruits, but have BIG love for watermelon – that’s no secret!  I’ve tried to name the one single reason why I love this mega melon, but I can’t. There are just so many reasons I love watermelon — it brings back great childhood memories and has played a role in creating new ones with my kids, it’s insanely yummy enjoyed straight off the rind or used as a healthy ingredient in both sweet and savory recipes! But, other motives for my watermelon munching madness are the bumper crop of benefits for health, wellness and fitness.

For example, when it comes to fitness, the watermelon may be the only piece of workout equipment that can be eaten afterward.  While working out with a watermelon may sound crazy, it makes perfect sense – melons are available in a range of weights (from 2 pound personal-sized melon to seeded varieties tipping the scales at 30 pounds and beyond.  Watermelon isn’t expensive in a price-per-pound sense; I mean have you seen the price of a kettlebell?! And, this “two-fer” fitness fruit is really more of an amazing deal knowing you’ll slice open a melon to enjoy afterward (or even just drink the juice on the go).  Since I like to #KeepFitFun and put the “FUN” in FUNctional fitness – check out my video above that I hope inspires you to get after a watermelon workout and then refuel with the fruit for recovery!

8 Amazing Reasons Watermelon Sweetens a Run or Workout

Yes, watermelon is delicious and natural, so much better than a sugary goo when needed as a carb source for quickly sourced. The melons come by their name honestly, comprised of 92% water and loaded with potassium and other electrolytes that will help keep fluid levels in check and hopefully keep muscle cramps away. It’s also high in other vitamins and antioxidents that are beneficial for wellness and the L-citrulline in watermelon has been studied for its ability to quicken muscle recovery. Get more details on these benefits of Watermelon for Health at Watermelon.org.

watermelon-for-health

See how eating watermelon is a win-win? Discover more fitness-focused watermelon facts that can help you up your game!  Make watermelon your workout buddy today and win fabulous watermelon prizes. All you need to do is enter this easy-peasy contest from Watermelon.org. Here are the juicy details:

  1. Tag a workout buddy (or someone you’d like to inspire to be your workout buddy!) in the comments section of our National Watermelon Promotion Board’s (NWPB) weekly video post on Instagram and Facebook. (note, this week, it will be my video that you see above)
  1. Win weekly watermelon prizes. NWPB will choose one lucky workout pair each week from October 3rd through October 28th.

Have you ever had watermelon specifically for workout fuel / recovery? Better yet, have you ever worked out with a watermelon?! Give me your best exercise idea, I might use it my next video – XOXO, Jennifer

Get Active Outdoors in Austin #FromHereForHere

 

This post was sponsored by Ozarka Water, however all opinions, recipes, and enthusiasm are my own.Hi How are You Mural from AustinI love living in Austin, Texas and, with the exception of a few boomerang moves, I have called this little place (well, now a BIG place) home my entire life – not many folks can say the same! Sure, the live music scene and hipster vibe has made this town trendy and it’s also the place to be for high tech, politics, and a good food truck fix.   However, the opportunities for being active are what I appreciate most about being right here in the ATX. The weather is wonderfully warm and the sun seems to never stop shining on the abundance of parks, lakes and local events where I stay active. And, there are so many local businesses that make products #FromHereForHere (like Ozarka Water) that keep me hydrated and fueled up for my healthy fitness journey.

Sometimes I feel like the luckiest girl in the world.  My neighborhood has over 20 miles of hike and bike trails to run and explore . . . 

#FromHereForHEre Trail Run in Austin

My house is sublimely sandwiched between two bodies of water. Three miles one way is Lake Travis, the largest reservoir of the Colorado River and home to swimming, boating, scuba diving, and even legal nude bathing in the Hippie Hollow park area (we all want to #KeepAustinWeird). Another three miles down the road the other way is the return of the Colorado River at Mansfield Damn before it turns into downtown’s Lake Austin (more recently renamed Ladybird Lake).

I like to paddle board toward downtown for miles or until my arms tire out . . .

Paddle Boarding Lake Austin

#FromHereFor Here Jet Ski in Austin

 

Some days I get my motor started by taking the jet ski out . . . 

 

 

 

 

 

Or, sometimes I just relax and sit in a chair while my son enjoys after-dinner fishing while our dog standing on guard . . . 

davis fishing with lucy

And, if the water sports in Austin weren’t enough, there is every type of endurance sporting event imaginable – my favorites are probably the Spartan Race in nearby Burnett at Reveille Ranch and the Fit Foodie Race.

Of course, being so active in Austin requires the proper hydration and snacks! And that’s where I can count on Texas to treat me right again! There are so many beverages and foods #FromHereForHere that make it heaven for the adventurous, healthy foodie like myself.

Ozarka Water  by Lake Austin

jennifer ozarkaWith the heat and amount of physical activity I do in the summer, I always concerned about getting enough water. At the top of my cooler you’ll find Ozarka ® Brand Natural Spring Water, sourced from three nearby springs, this water has a uniquely Texan fresh taste! It’s so easy to stay hydrated with this clean-tasting, crisp water that’s available in convenient single-serve bottles and for Ozarka® water delivery at home.

Gotta have that Ozarka ® Brand Natural Spring Water! I try to drink an ounce per pound of my body weight, even more if I’ve run far or worked out hard!

All these outdoor workouts in in Austin makes a girl hungry So, I came up with a super easy nut recipe using a few local ingredients #FromHereForHere . It’s perfect to pack up in a snack baggie for on-the-go munching at the lake or post run!  My Habanero BBQ Almonds use Yellowbird Sauce (a peppery condiment that puts the whoowhee hot yum on EVERYTHING, Sweet & Spicy Mustard Seeds from Taste Elevated that add in interesting mustard sweet-heat flavor and BBQ Sauce from Snow’s BBQ Sauce (named best in the state by Texas Monthly staff).

Habanero BBQ Almonds

To make, heat skillet to medium- high over stovetop. add 1 cup raw, unsalted almonds. Toast, stirring constantly for 4 minutes. Stir in 1/4 cup BBQ sauce, 2 teaspoons habanero sauce, 1 tablespoon moist, jarred mustard seeds (with sauce) and 1/2 teaspoon coarse sea salt. Cook over medium-low for an additional 4 minutes, stirring constantly. Makes 1 cup.

JElly Queens Spice Kings Grill OzarkaI also found some new local ingredients for my grilling creations — I can’t wait to try them! The Black Garlic Rosemary BBQ Sauce from Jelly Queens  is an umami bomb of flavor! I first learned about black garlic about a year ago as an ingredient, but have never seen it used in a prepared artisan product – this stuff will send your taste buds out of bounds!  They also make a fab-looking Steak Rub that will be so on fleek crusting up my flat iron!

Chips Queso Bean Salad OzarkaWhen I’m packing a picnic lunch for the lake, my recipe for Mom’s Best Black Bean, Avocado & Corn Salad is ALWAYS a winner – in fact, the California Avocado Association even named it the winner in the July 4th All-American Recipe Contest in 2014! But add some local love to this salad, I take along Queso con Salsa Escabeche from CookWell & Company  (built around a blend of blue and cheddar cheeses!) and Paqui’s  Tortilla Chips (“better for you” tortilla chips named after the Aztec word for “to be happy”). The family and I are snacking happy until the sun sets!

What do you love most about your hometown? Do you have any must-try local food products? Do you drink at least 8 to 10 glasses of water per day? Please share in the comments below – XOXO, Jennifer

 

Sweat Drenching Days & #SummerHydration Drinks

This shop has been compensated by Collective Bias, Inc. and The Coca-Cola Company. All opinions are mine alone. #SummerHydration #CollectiveBias

thefitfork.com trail runCentral Texas summers are brutal and I know it’s just as hot (if not more so) in other parts of the country —  so I’m not complaining. But, keeping me and my family hydrated sometimes seems like a full-time job, given the active, on-the-go lifestyle we lead.  From traipsing off to an all-day lacrosse tournament then logging a long run on the trails to killing a CrossFit workout in a gym without air-conditioning followed by “playtime” at the pool, it’s easy to see why I’m constantly running the risk for dehydration.

cvs hydraton drinks on grillHeck, it’s easy to go into sweat overload just running errands to get ready for our annual backyard BBQ this weekend. I am so thankful for all the CVS stores on my route that are open and ready to top off my tank with a cool, refreshing drink – and with so many hydration options, it’s easy to find something that suits my lifestyle (and I always bring home something for the kids)! Discover the hydration option you might like best by answering a few questions in my 20-second #SummerHydration Helper.

In a normal 24-hour period (not even hot, sweaty, fitness-filled days), the average person loses 8 cups of water – and, again, this doesn’t even include exercise or sitting out in the sun.  If this water isn’t replaced, the heart has to work harder and other organ functions begin to deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting.  Dry mouth, chills and flushed skin are other clues.  I also tend to get quite cranky leading up to dehydration and, oddly enough, the skin on my inner forearm gets wrinkly.

I have two quick little self-checks for dehydration. First, I check the color of my tinkle – if it’s dark or even moderately yellow, I know I need to drink more fluid – if it’s pale or clear, I’m good! Also, I pinch the skin on the back of my hand and pull it upwards. Once released, the skin should snap back rapidly – if not, I know I may be dehydrated. Quick — I pull off the road and run into CVS to cool off and top off my “tank” with a hydration beverage!

I like ALL THE BEVERAGES for #SummerHydration

I like ALL THE BEVERAGES for #SummerHydration

Some experts say drink 8 to 10 8-ounce glasses of water per day, others say drink an ounce per pound of body weight – that’s probably a good goal in the summer months.

These are just benchmarks, you may need more or less liquid – however, the main point is to listen to your body and look for any clue that you may be dehydrating.  Better yet, be proactive and stay hydrated in the first place.

cvs hydration bucket of drinksCVS Health and The Coca-Cola Company have teamed to help us all attain our quest for wellness with an important campaign called “Life Quenching.”  Check out “Life Quenching” to learn more about the dangers of dehydration and the benefits of hydration.

Lots of hydration options at CVS from The Coca Cola Company.

Lots of hydration options at CVS from The Coca Cola Company.

And remember, with a CVS on nearly every city street corner (it seems!), it’s easy to make a quick stop to grab the hydration option that best fits your needs and personality.Just head in the front door and make a beeline past the cash registers to the big refrigerated section along the wall bearing a huge sign “BEVERAGES” overhead — you can’t miss it!

Find your hydration option at CVS in the refrigerated beverage section!

Find your hydration option at CVS in the refrigerated beverage section!

Remember, sometimes waiting until you get home to rehydrate is too long! Be proactive, beat the heat, stay hydrated! Also, don’t miss the great deal right now going on at CVS – Spend $5 on these products, get $2 in ExtraBucks rewards in-store with your CVS ExtraCare Rewards Card.  It’s a fantastic hydration deal, I totally loaded up at my last stop!

So, what do you do to stay hydrated? What is your #SummerHydration beverage of choice? Please share in the comments below – XOXO, Jennifer

 

 

Sparkling Pineapple Ginger Agua Fresca – #NewWayToSparkle Mocktail

This shop has been compensated by Collective Bias, Inc. and its advertiser. All opinions are mine alone. #NewWayToSparkle #CollectiveBias

Sparkling Pineapple Ginger Agua Fresca is a very low-calorie option to carbonated beverages and makes a fun, festive mocktail for your next celebration or post-workout recovery.

Jennifer Fisher CASA Superhero 5kI’ve got my sparkle on! Not just the skirt or the sweat, but I’ve been making every moment sparkle with Dasani Sparkling, a delicious and healthy alternative to sugary carbonated beverages. I drink a ton of water to support my sweaty lifestyle as a runner, obstacle course racer, CrossFit fan and yoga enthusiast – it’s so important to stay hydrated. However, sometimes water starts to get boring and I need a little treat to top off my tank.

I Don't Sweat, I Sparkle!Enter Dasani Sparkling . . . especially the two new flavors of this sparkling water brand, Tropical Pineapple and Raspberry Lemonade.  Refreshing, flavorful and just the right amount fizz to make me feel like celebrating . . . without the consequences of a cocktail or other adult beverage. It’s easy to transform a can of this no-calorie carbonated water into a yummy mocktail – one of my favorite ways is to add pressed ginger root, stevia and a bit of mint to a can of the Tropical Pineapple flavor. That’s it! Check out the recipe for Sparkling Pineapple Ginger Agua Fresca below!      Sparkling Pineapple Ginger Agua Fresca is a very low-calorie option to carbonated beverages and makes a fun, festive mocktail for your next celebration or post-workout recovery.

We all know drinking water is essential for athletes, but did you know ginger also works wonders on a physically stressed body? In addition to a host of other benefits, ginger eases up inflammation and muscle pain for those days when you’ve gone all beast mode on a workout. Ginger also helps quell nausea – like when that sprint to the finish line has made you feel like hurling in the nearest trash can.  And, if that isn’t enough, ginger boosts the immune system, protects against many types of cancer and relieves migraines.

Sparkling Pineapple Ginger Agua Fresca

I hope your enjoy my recipe (below) for Sparkling Pineapple Ginger Agua Fresca – the bubbly water has hints of pineapple complemented with the zing of ginger. Dasani Sparkling has no calories straight out of the can, and this drink stays very, very low calorie yet thanks to the addition of a little stevia along with the ginger.

Dasani Sparkling Water at TargetFind more easy-to-make recipes that are refreshing and fun to make with Dasani Sparkling Water by visiting this link: NewWayToSparkle. Purchase the new, sleek cans of Dasani Sparkling at your nearest Target on the bottled water aisle (near the sodas, juice or on an end-cap) for a special intro price of 3 for $9 (plus a 5% cartwheel offer) now through May 1, 2016. #NewWayToSparkle

Do you have a favorite mocktail? Are you a ginger-lover? What do you drink after a workout?  Please share in the comments below – XOXO, Jennifer

Sparkling Pineapple Ginger Agua Fresca is a very low-calorie option to carbonated beverages and makes a fun, festive mocktail for your next celebration or post-workout recovery.
Sparkling Pineapple Ginger Agua Fresca
Print Recipe
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 0 minutes
Sparkling Pineapple Ginger Agua Fresca is a very low-calorie option to carbonated beverages and makes a fun, festive mocktail for your next celebration or post-workout recovery.
Sparkling Pineapple Ginger Agua Fresca
Print Recipe
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 0 minutes
Servings Prep Time
1 serving 5 minutes
Cook Time Passive Time
0 minutes 0 minutes
Ingredients
Servings: serving
Instructions
  1. Pour can of Dasani Sparling water into tall glass.
  2. Cut ginger into 1/4" thick discs. Using garlic press, squeeze juice out of ginger directly over glass. Can also use fine grater to grate about 1 to 2 teaspoons of ginger instead.
  3. Add 1 to 2 packets stevia, according to sweetness preference.
  4. Add chopped mint to glass.
  5. Lightly stir to combine. Add ice to top off glass
  6. Garnish with pineapple wedge.
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Endless Happy Watermelon Days #LivingOnTheWedge + Recipes & Giveaway

Happy National Watermelon Day from TheFitFork.com

Monday August 3rd,  is National Watermelon Day . . .  well, officially anyway. In my world of #LivingOnTheWedge, I celebrate my favorite fruit every single day that I can – and thankfully, in Texas, we have a really long watermelon season! But, I couldn’t let this specifically mandated day of melon mania disappear without its just and juicy due.  So, I’m hosting a giveaway courtesy of Watermelon.org (see bottom of post to enter) and sharing some fit, flavorful and fantastically creative recipes from my Fitfluential Ambasador friends.

All these smart ladies also tout the fantastic nutritional ways watermelon can support an active lifestyle – I’m talking natural sugars needed to fuel fitness, electrolytes to maintain water balance, and vitamin C to bolster immunity. Plus, did you know watermelon is the lycopene leader among fresh produce?!  Also, some studies are showing that athletes who drink watermelon juice before a hard workout benefit from a lowered heart rate and reduction in next-day muscle soreness thanks to blood vessel dilation and improved circulation cause by the amino acid L-citrulline.  Check out the healthy recipes below and make one today!

These unique watermelon recipes are refreshing, revitalizing and perfect for summer meals and outdoor entertaining.

(recipe descriptions starting at top, moving clockwise)

Watermelon Coconut Rice Bowls - CotterCrunch.comCoconut, Rice and Watermelon Salad Bowls  from CotterCrunch.com: If you’re tired of the same-old, same old -salad, this beauty in a bowl will surely catch your attention. Coconut cream, jasmine rice, watermelon chunks and raisins mingle together in one amazing bowl of nourishment! Light, refreshing, gluten free, and delicious!

 

Beluga Lentil, Watermelon Caprese Salad - UprootFromOregon.comBeluga, Lentil & Watermelon Salad from UprootFromOregon.com: This Beluga Lentil and Watermelon Caprese Salad is an unexpected upgrade from the traditional caprese you might see on an Italian menu – juicy tomatoes, torn mozzarella, and basil leaves are complimented with staying power of protein from black lentils. Oh, and the watermelon . . . swoon!

Sugar Free Watermelon Sorbet - Fitfluential.comSugar Free Watermelon Sorbet (Video) from Fitfluential.com: Check out this video that will lead you through the surprisingly easy steps of making a big dish of frozen watermelon deliciousness – it’s just lightly sweetened with stevia and the natural sugars of watermelon.

 

Rosemary Watermelon LemonadeRosemary Watermelon Lemonade from PlaidandPaleo.com: This tall glass of lemony goodness is uniquely yummy thanks to the use of herbs and ice-cold watermelon. Honey is used as the sweetener to keep every sip free of refined sugars.

 

Watermelon Margarita - Arismenu.comRestaurant Style Watermelon Margaritas from ArisMenu.com: When day’s end need a little happy, this flavor-packed libation will rock your either your socks or sandals off – or both depending on your style!

 

 

Watermelon Gazpachio - PancakeWarriors.comEasy Watermelon Gazpacho from PancakeWarriors.com: Soup in the summer has never been more refreshing than with a chilled bowl of this tomato and cucumber based gazpacho – the secret ingredient is naturally watermelon, and it is absolutely wonderful to the last slurp.

 

Celebrate special summer days with a healthy "cake" made from watermelon!If you need even MORE recipe inspiration, check out my Watermelon Living On The Wedge Pinterest Board or visit the recipe collection at Watermelon.org.

I celebrated MY July birthday with a recipe I created for just for ME! It was a healthy Chocolate Cherry Watermelon “Cake” and I did end up sharing the real deal with family and friends – and the recipe with you. Not only is this cake a show stopper, there is lots of good in every slice with very little guilt!

 

 

Ice Cold Watermelon perfect healthy treat for summer -- only 80 calories per cut and 92 percent water to stay hydrated.

Have you seen the other ways I’ve been celebrating watermelon and #LivingOnTheWedge this summer? To name a few, I hit nearly every watermelon stand and farmer’s truck this side of the Mississippi River, kicked off the warm-weather season with a crazy Watermelon Pool Workout, a CrossFit Style Partner WOD used watermelons every which way imaginable on picnics.

Giveaway = Watermelon Prize PackEnter my Watermelon Gift and Goodies Giveaway — one lucky reader will get the following prizes to help celebrate watermelons every day of the year —-> -Pool Float (Awesome), Apron, Socks, Scarf, Kitchen Scrubber, Note Pad, Pen, Book and Star Cookie Cutters (for making watermelon stars!).

a Rafflecopter giveaway

Watermelon Coconut Cherry Sippers + 8 Ways to Enjoy Picnic Day

Watermelon and Picnics #LivingOnTheWedge

Pack your cooler and head to the nearest park, lake or recreation area because June 18 is International Picnic Day! Yes, that’s right, folks all over the world will be lounging on blankets, grilling or eating cold-cut sandwiches and enjoying refreshing beverages. While I personally think it might be a bit cold for a June picnic in some parts of the world (uhh, like Siberia), Texas certainly has more than enough of the warm weather thing going on – that’s why I insist on making watermelon part of our picnic in every way possible.

Eight Ways to Enjoy Watermelon on a Picnic

Watermelon Coconut Cherry Sippers are a refreshing, hydrating drink for your summer picnic.Not only is a slice of watermelon super tasty, it’s also hydrating. Did you know that munching on 8-ounces of watermelon is like drinking almost that same amount of water – but in addition, you get natural sugars, electrolytes, vitamin A, vitamin C, and lycopene! It’s like Mother Nature’s sports drink except with no added sugars or funky stuff.  You’re going to love to quench your thirst with my recipe for Watermelon Coconut Cherry Sippers at the bottom of this post.

8 Unique Ways to Enjoy Watermelon at a Summer Picnic

In addition to the Watermelon Coconut Cherry Sipper recipe, I’m also sharing eight ways to enjoy watermelon at your next picnic or outdoor event!

Eat by the Slice: Uncut, this fruit is easy and mess-free to pack for a picnic – and big enough to share with a crowd. Slice up your watermelon on-site with this simple way to make watermelon spear slices for sharing.

Use as “Ice” in Cooler:  Chill an uncut watermelon or two in the refridgerator overnight, get ‘em good and cold. Transfer watermelon to a cooler the next day before your picnic and pack remainder of food around and on top of the melon.  If using picnic perishables within a few hours, food should remain cold and safe. However, if it’s going to be a long day in the sun, add a bit of ice.

Repurpose Rind as Vase:  The bowl-like rind that remains after watermelon flesh is scooped out makes a clever vessel for displaying flowers.  Use a personal-sized melon and slice off the top three-fourths of the way up.  Or, for a dramatic display on a big table, slice a large oval melon in half lengthwise and arrange with blooms.

Work Up a Sweat: Don’t lounge on the picnic blanket all day, get moving! Use a watermelon to get in a workout on dry land or exercise in the pool – watermelons in sizes ranging from 10 to 40 pounds are easy to find, so there is a weight option for everyone.

Kid-friendly Cutouts:  Keep younger children busy and entertained at your picnic by appointing them helpers who punch out shapes in slices of watermelon with cookie cutters.  Shapes can be served on an ice pop stick for a fun handle.

Drink Up: Because watermelons are more than 90 percent water, they are very refreshing on a hot day. The high water content along with vitamins, electrolites and other nutrients will help you and your family from becoming dehydrated on a hot day.  Drink the juice “as-is” or enjoy one of the numerous watermelon beverages around including the Watermelon Coconut Cherry Sipper recipe below or one of the many watermelon beverage recipes from the National Watermelon Promotion Board.

Create Unique Recipes: Watermelon is very versatile and can be incorporated into many creative recipes for your picnic. Pack the fixings for Watermelon Sandwich Wraps or, if grilling at your picnic, whip up a batch of Spicy Watermelon BBQ Sauce before you head out.

Play Games:  Keep the watermelon fun going all day long by using the fruit to play fun party games.  Small children will have a blast playing Hot Watermelon with a small, personal-sized watermelon. Have the kids sit in a circle and pass the watermelon around from person to person while music plays. The child who is holding the watermelon when the music stops is “out” and the game continues until one person remains.  Older kids will have fun at a pool or lake picnic playing Greased Watermelon Football, a game where a watermelon rubbed with Vasaline is tossed in the water and teams jump in to retrieve it and bring to dry land – it’s a slippery, action-packed and hysterical event!

Watermelon Picnic TableIf you’re feeling crafty, why not paint up a simple picnic table to resemble the quintessential fruit of summertime?!  I found this cute idea on Pinterest! That reminds me,  you should follow my #LivingOnTheWedge Pinterest board to keep up to date on all things watermelon!

 

Watermelon Coconut Cherry Sippers are a healthy, hydrating and refreshing beverage for your next picnic.

Watermelon Coconut Cherry Sippers Recipe:

  • 4 cups chopped watermelon
  • 12-ounce bottle coconut water
  • 1 cup frozen dark cherries

Add approximately 4 cups of chopped watermelon into blender. Pulse for 30 seconds, or until juiced. Pour contents through fine strainer to remove excess pulp (it’s okay if some goes through).  Add a 12-ounce bottle of coconut water to extracted watermelon juice. Stir. Pour evenly into 4 tall glasses and add 6 to 8 frozen dark cherries to each cup (to serve as tasty ice cubes).  Serves 4.

How would you enjoy a watermelon at your next picnic? Please post it in the comments below — XOXO, Jennifer 

The post is sponsored by the National Watermelon Promotion Board. However, the opinions and content (unless otherwise noted) shared are my own and NWPB did not tell me what to say or how to say it.

Hydration For Healthy, Happy Athletes – 50 Shades of Pee

This post is part of a social shopper marketing insight campaign with Pollinate Media Group® and DripDrop®, but all my opinions are my own. #pmedia #DrinkDripDrop #DripDropHydrates http://my-disclosur.es/OBsstV

Hydrating with Drip DropKeeping my family hydrated sometimes seems like a full-time job, especially in the unrelenting summers of Central Texas when the heat and humidity never let up.  It’s easier to tell that I need to top off my tank when it’s 95 degrees, I’m drenched in sweat and my socks have become sponges.  My running friend and I regularly weigh ourselves before we head out on a run (holding the bottle of water we plan to drink) and then again once we return (holding the empty bottle). The difference between the two weight checks is how much additional fluid was lost and serves as a gauge for how much to drink afterward.

Stopping to refuel with Drip Drop Hydration at mile 18 of a marathon.

Stopping to refuel with Drip Drop Hydration at mile 18 of a marathon.

But in the cooler months, staying hydrated is often harder for me.  That sounds counter intuitative, but it’s true. Even though I don’t perspire at as high of a rate, I’m still sweating . . . . and my brain indicators for thirst are turned off because I get cold very easily.  And, if the weather is really cold, sweat can form into vapor before it even has a chance to settle on the skin. One of my worst dehydration experiences was during a marathon in the pouring rain and temperatures in the upper 30s to low 40s.  Boy, I learned a lesson there.

Just on normal days, the average person loses about 8 cups of water — and this doesn’t include the extra needed if you are exercising.  If water isn’t replaced, your heart has to work harder and other organ functions deteriorate as well. Symptoms of being dehydrated include headaches, dizziness, drowsiness, muscle cramping, nausea and vomiting.  Dry mouth, chills and flushed skin are other clues.

50 Shades of Pee - Urine Hydration Check - TheFitFork.com

One way to check if you are in a state of dehydration is to pinch the skin on the top of your hand and pull it up a bit. If it doesn’t return quickly to its normal flat state, you could be dehydrated. However, I think a quick peek in the pot is a more reliable way to gauge hydration levels – is your urine pale and clear (good) or dark and murky (bad). I put together this “Fifty Shades of Pee” chart to help you decipher whether you are in danger of dehydration. Tape it next to the toilet paper roll – ha!

One product I’ve been using to keep myself hydrated during long runs and races is DripDrop® Hydration Powder. It’s a safe, medical-grade hydration product you can buy at your local CVS on the baby aisle. Available in Lemon Flavor or Berry Flavor, DripDrop® Hydration Powder comes with 8 individually packaged servings per box. It’s really easy to stash a couple in a gym bag (or even folded over in a running shorts key pocket) to mix into a plain bottle of water when the need to refuel arises. You can read more about the product and the science behind it here.

It’s perfect for taking along to kid’s sporting activities, too. The American Pediatric Association advises that children should be replenishing fluids every 20 minutes during sports — 5 to 9 ounces of a sports drink, depending on weight (5 for a child weighing 88 pounds, 9 ounces for a child weighing 132 pounds). This is in addition to drinking water before and after practice, too.

Drip Drop Hydration for Lacrosse Practice

Drip Drop Hydration for Lacrosse Practice

DripDrop® Hydration Powder is an easy and cost-effective way to stay hydrated when the flu or stomach bug hits –  my kids like the way it tastes and the product is safe for children over age 1.  I hope your family escapes illness this winter (we all had the flu at Christmas, ugh) – but if you do get sick, head over to the baby aisle at CVS drug store for some DripDrop® Hydration Powder. And, don’t forget to monitor your 50 shades of pee.

drip drop hydration at CVS

Save $1.00 off with the purchase of any ONE (1) box of DripDrop Hydration Powder with  DIGITAL COUPON available 1/25/15 – 2/21/15. Get your print at home coupon here while supplies last –

http://dripdrop.com/cvscoupon/

Slice & Slurp, it’s National Drink Watermelon Day + Watermelon Ginger Limeade Recipe

nuun ambassador jennifer fisher watermelon

The weathermen don’t need to convince me that July 24th is considered the hottest day of the year.  Here in Austin with temperatures about to pass the 100 degree mark, I think I could sear my favorite spice-crusted tenderloin steak to perfect mouthwatering, medium-rareness right on the sidewalk. Seriously.  I actually enjoy the heat and think in a past life I may have been a lizard. However, unrelenting warm temperatures create challenges when exercising outdoors  — one of the biggest problems is remaining hydrated as sweating increases.  Even becoming moderately dehydrated really puts a downer on the day – who wants to deal with muscle cramps, a nagging headache and lingering fatigue?

july 24 drink watermelon badge

I was super excited to find out today is National Drink Watermelon Day, a pretty awesome proclamation made by the National Watermelon Promotion Board (NWPB).   Drinking watermelon juice is a great way to keep fluid levels topped off – this jumbo-sized juicy fruit is made from 92 percent water and is a robust resource for replenishing electrolytes. Watermelon can even help your muscles recover more quickly from workouts thanks to the amino acid L-citrulline.  I talk about this in more detail in the Running & Watermelon Hydration and Watermelon & Workout Recovery posts I did for my recent week of #LivingOnTheWedge.

benefits of drinking watermelonOutdoor athletes aren’t the only ones that need to stay hydrated during the summer.  A recent Harris Poll commissioned by NWPB reported that nearly 1/3 of us don’t drink enough water – the main reason being lack of flavor. Really, you could just eat an 18 ounces slice of watermelon and it would be like drinking a 16 ounce bottle of water. However, there are so many taste bud tantalizing drinks you can make with watermelon that are so much more exciting than just putting a lemon slice in water. Some of my favorite past recipes are Watermelon Agua Fresca and Watermelon Chia Seed Smoothies. One of my favorite sports hydration companies, Nuun Hydration, even makes a Watermelon-flavored electrolyte replacement tab — I like to add these do watermelon juice for a double boost!

.However, in honor of National Drink Watermelon Day, I’ve come up with a new watermelon beverage that quenches thirst with a kick of ginger – Stevia-Sweetened Watermelon Ginger Limeade. Ginger is an awesome addition to any drink – it boosts the absorption and assimilation of essential nutrients in the body and it has anti-inflammatory properties to sooth sore muscles and joints. A glass of this lightly sweet-sour-spicy drink will make you say “hello” to hydration – who doesn’t want to drink MORE of something that tastes so outrageously good. And, please do drink more – I’ve made this healthy recipe with Stevia to keep the carbs lower!

 

 

low sugar watermelon drink for hydration

Stevia-Sweetened Watermelon Ginger Limeade Recipe

  •  4 oz fresh ginger root
  • 2 cups water
  • 1 tablespoon powedered Stevia (like Wholesome Sweeteners Organic Stevia)
  • 4 cups watermelon juice
  • ½ cup fresh lime juice
  • 12 oz sparkling water
  • Optional Garnish – lime slices, watermelon balls and fresh mint
  1. Wash and thinly slice ginger root, peeling is not necessary. Add sliced ginger to small sauce pan filled with 2 cups water.  Bring to boil and the lower heat and let simmer (no lid) for about 30 – 45 minutes or until liquid reduced by half.
  2. Pour ginger and water through fine-meshed strainer and into a bowl. Mix in stevia and stir until dissolved. Discard ginger or save for another use.
  3. Prepare watermelon juice by pureeing about 6 cups of watermelon in the blender and straining off pulp. An easier way is just to collect the juice that runs off watermelon when cutting it into chunks – I save all of mine and keep it in the freezer for recipes like this!
  4. To prepare beverage, pour watermelon juice, lime juice, ½ cup ginger “syrup” juice into tall pitcher; stir to combine. Pour in sparkling water and lightly stir.
  5. Serve in tall glasses garnished with lime slices and watermelon balls. Serves 4

gingered watermelon lime drink

 

This post was sponsored by the National Watermelon Promotion Board and I received nominal compensation to share my love for watermelon. All recipes and opinions are my own.