By: Derrick M. DeSilva, Jr., M.D.

By: Derrick M. DeSilva, Jr., M.D.
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Eat Your Water:
Sneaky Ways to Hydrate Your Body!
A recent CBS news item reported, “75 percent of the American
population fall short of the 10 daily cups of water prescribed by the
Institute of Medicine.”
That basically means the majority of Americans today are
functioning in a serious state of dehydration.
Your body needs water like a car needs oil. You simply can’t
function properly without water. Water is critical to the very make-up
of your body. For example…
q 60 percent of your body is made up of water…
q 75 percent of water is in your muscles…
q 85 percent of water is in your brain…
Clearly, keeping your body
hydrated is necessary for good health.
But proper hydration needs to happen
on a cellular level. Dry cells lead to dead
cells – and dead cells can’t keep your
organs healthy… bones strong… heart
pumping… or brain sharp.
Mild dehydration is classified
as losing roughly 2 percent of your
body weight. Severe dehydration is
when 4 percent or more of your body
weight is lost. But you don’t have to
wait for dehydration to be severe before
it starts to have a negative effect on your
health. Just being mildly dehydrated
increases your risk for cognitive
impairment and even heart problems.
Proper hydration is key
to experiencing
vibrant health!
To prevent dehydration your body requires a continuous supply of
water throughout the day. This is even more vital during hotter seasons
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dy!
when your body’s water reserves are depleted at a much faster rate.
But just telling you to drink a minimum of 10 glasses of water a
day is easier said then done. I’ve had so many of my patients tell me they
don’t like – even hate – drinking water because of how it tastes.
HydraBurst is a delicious and convenient way to ensure optimal
hydration every day. You can also eat water-rich foods to nourish thirsty
cells. Sneaking the right foods into your daily diet can go a long way in
preventing – even reversing – the dangerous effects of dehydration.
I’m about to reveal to you some of the most tasty, water-rich foods
that will completely take your hydration to another level…
My Top 5 Fluid Boosting Foods…
It’s truly amazing how much water you can get from the foods
you eat. For example, pasta and grains boiled in water go from being dry
and brittle to fully soaked with water in just minutes.
Even certain salads can contain up to 5.8 ounces of water – that’s
almost the equivalent of 1 full serving of water you would normally drink.
There are many benefits that come from eating your water.
Many of these water-rich foods contain a variety of minerals and essential
nutrients that help your body hold onto water longer. This particular
benefit allows you to build up your body’s natural water reserves so your
cells can maintain a continuous supply of water.
Now to help you get started on a more water focused diet…
…I’m going to tell you my top five fluid boosting foods that are
guaranteed to help you meet your daily fluid intake requirement for
healthier, more hydrated cells…
Fluid Boosting Food #1:
Broccoli
Believe it or not – broccoli contains 89 percent water. It’s an
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excellent veggie to help regulate your fluid intake. Broccoli is also packed
with other essential nutrients like:
n Beta carotene
n Calcium
n Fiber
n
n
Iron
Vitamin C
All these nutrients combined help ensure your cells stay healthy
so they can perform their respective jobs at optimum levels. And because
broccoli is a high fiber food – it helps you feel full faster to prevent
overeating and weight gain.
Try including broccoli in your salads or vegetable dinner portions.
It’s also handy to keep snack packs of broccoli to eat in between meals to
stay hydrated.
I personally enjoy having broccoli in the morning for breakfast.
I’ll add a serving of broccoli to Greek yogurt and throw in some raisins
and nuts to give it a tangy flavor that’s delicious. It’s a simple food that
can give you a healthy dose of hydration to kick start your day!
Fluid Boosting Food #2:
Watermelon
Have you ever wondered why watermelon tastes so good during
the hot summer months? The reason why watermelon is a refreshing,
welcomed treat is because it’s made up of 91 percent water – hence the
name water-melon.
Eating watermelon also gives your cells healthy doses of:
n Fiber
n Lycopene
n Potassium
n
n
Vitamin A
Vitamin C
If fact, studies show that a 10-ounce wedge of watermelon
contains about a third of the recommended daily value of these
particular nutrients. Watermelon is rich in vitamins and minerals – but
low in calories. It’s yet another great food that boosts your water intake
while lowering your risk for weight gain simultaneously.
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The juice from watermelon can be a simple substitute for a glass
of water. When watermelon is in season – you might find it beneficial to
keep some of the juice in the fridge so you’ll have something refreshing
and enjoyable to drink on those hot summer days!
The Silent Danger of Senior Dehydration…
You may not know this but the risk of dehydration is much
higher in the senior community. This is especially true for seniors
living in nursing homes or other facilities.
Dehydration is easily misdiagnosed – especially when a senior
has other serious ailments present that require a variety of medications
to be administered. Sadly, it’s often after a major health crisis that their
dehydrated state is even recognized.
So here’s a little checklist of key signs and symptoms that your
loved one may be suffering from dehydration…
Does your loved one…
q
q
q
q
q
q
q
q
q
Show signs of confusion… experience bouts of dizziness…
or complain of headaches?
Have problems walking or fall frequently?
Complain of a dry, sticky mouth or tongue?
Have trouble producing tears or sweating?
Experience blood pressure drops when going from lying
down to standing?
Have sunken eyes?
Complain of constipation?
Have a decrease in skin turgor? (Pull the skin on the
back of their hand and hold for a few seconds. If the skin
does not return to the normal position it’s an indication
of dehydration.)
Urinate infrequently or have a decreased urine output?
Even just one of these symptoms can be an indication of
dehydration. The earlier you spot these symptoms – the better your
chances will be to correct the water deficiency and quickly refuel
dehydrated cells.
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Fluid Boosting Food #3:
Fresh, Crisp Lettuce
Fresh lettuce – particularly iceberg lettuce – contains 96 percent
water! This vegetable is at the top of the list of hydrating foods to keep in
your diet. Eating fresh salads with seasonal vegetables is one of the best
ways to ensure you get your daily water intake – without having to drink
cups and cups of water.
Also, eating salads during the hotter months or after exercise is
especially beneficial because it helps prevent dehydration. Have a hearty
salad for lunch or side salad before dinner to help infuse your cells with
nutrient based fluid.
Lettuce is also a great source for potassium… folate… and even
vitamins A&C.
Fluid Boosting Food #4:
Grapefruit
T
Pink and red grapefruits are a refreshing way to hydrate your
cells. Grapefruits contain roughly 90 percent water. You can start your
morning with a grapefruit to deliver an energizing, hydrating dose of
nutrient power to all your trillions of cells.
You can get healthy amounts of the following nutrients from
grapefruit:
n Lycopene
n Phytonutrients
n
n
1
(F
Fluid Boosting Food #5:
Yogurt and Low-fat Milk
These two dairy products are more of the lesser-known foods rich
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to ea
even
delic
Vitamin A
Vitamin C
Grapefruit is another well-known low calorie food. But the
nutrients in grapefruit also lower your risk for many diseases and keep
your skin clear and healthy too.
overw
becau
with
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Sal
in water. But they are definitely foods to keep in mind as water sources
because they contain 85-89 percent water!
So as you get your recommended dietary 3 cups of dairy – you’re
also boosting your fluid intake at the same time.
Not to mention you also get plenty of healthy nutrients and
vitamins like:
n Protein
n Phosphorus
n Potassium
n
n
Vitamin A
Vitamin D
Now take a second and think about this – if you consume just
these 5 fluid boosting foods during the day you can get up to 50 percent
of your daily water intake without having to drink water!
Try These Three Delicious Water-Rich Meals!
Changing your diet to include more water-rich foods may seem a bit
overwhelming at first. So I want to make this experience enjoyable for you
because when you enjoy what you’re doing – you’re more inclined to stick
with it!
Below are 3 of my personal favorite recipes to help you plan ahead
to eat your daily water needs. I’ve found these recipes help deliver 20… 30…
even 50 percent of the water intake you need daily – and they taste absolutely
delicious too!
1. Spicy Shrimp Tacos with Grilled Tomatillo Salsa:
(For this dish you will need a food processor and six 10-inch skewers)
Salsa Ingredients:
½ pound tomatillos
2/3 cup chopped green onion
¼ cup chopped fresh cilantro
3 Tbsp lime juice
1/4 tsp salt
½ jalapeño pepper, seeds
removed and chopped
1 garlic clove
Taco Ingredients:
1 pound medium peeled and
deveined shrimp
1Tbsp hot sauce
½ tsp ancho chili powder
½ tsp ground cumin
¼ tsp salt
8 corn tortillas (6-inch)
2 cups shredded cabbage
1 cup shredded carrots
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Salsa Directions:
1. Preheat grill.
2. Remove husks and stems from tomatillos.
3. Coat the grill rack with cooking spray and place the tomatillos
on the grill rack.
4. Grill for about 10 minutes (turning occasionally) until tomatillos
are slightly blackened on each side.
5. Let tomatillos cool completely then coarsely chop.
6. Place tomatillos and the rest of the salsa ingredients in the food
processor. 7. Pulse about 7 times or until coarsely chopped.
Taco Directions:
1. Thread shrimp evenly on the skewers.
2. Place skewers on grill rack. Be sure the rack is coated with
cooking spray.
3. Grill for about 2 minutes (turning once) until shrimp are done.
4. Take shrimp off skewers and put them in medium bowl. Combine
hot pepper sauce, chili powder, cumin, and 1/4 teaspoon salt into
the bowl and toss the shrimp so they’re coated in the mixture.
5. Heat the tortillas on the grill for 1 minute on each side.
6. Top each tortilla with 1/4 cup cabbage and 2 Tbsp carrot.
7. Divide shrimp mixture evenly among the tortillas and top each
with 2 Tbsp of salsa.
2. Zucchini Eggplant Lasagna:
Ingredients:
1 large eggplant, cut crosswise
into 1/4-inch-thick slices
3/4 tsp salt, divided
2 tsp olive oil
3/4 cup chopped onion
3 garlic cloves, chopped
3/4 tsp freshly ground
black pepper, divided
½ tsp fresh oregano, chopped
1/8 tsp ground red pepper
1 can crushed tomatoes (28 oz.)
1 cup fresh basil leaves, chopped
1 cup part-skim ricotta cheese (8 oz.)
1 package pre-cooked lasagna
noodles (8 oz.)
2 medium zucchini, cut into
1/4 inch-thick slices
2 ½ cups shredded part-skim
mozzarella cheese (10 oz.)
Directions:
1. Preheat oven to 350°.
2. Arrange eggplant slices in a single layer on paper towels.
3. Sprinkle with ½ tsp salt and let sit for 15 minutes.
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4. Heat oil in a large skillet over medium-high heat.
5. Sauté onion and garlic for 2 minutes and stir frequently.
6. Add remaining 1/4 teaspoon salt, 1/4 teaspoon black pepper,
oregano, red pepper and tomatoes and bring to a boil.
7. Reduce heat and let simmer for 10 minutes and stir occasionally.
8. Combine basil, ricotta and remaining ½ tsp black pepper in a small bowl.
9. Spread ½ cup tomato mixture into the bottom of a 13x9 inch
baking pan coated with cooking spray.
10. Arrange 4 noodles over tomato mixture.
11. Top with half eggplant and half zucchini.
12. Spread ricotta mixture over vegetables and then cover with
4 noodles.
13. Spread 1 cup of tomato mixture over noodles and layer with
the rest of eggplant and zucchini slices.
14. Arrange remaining 4 noodles over vegetables and spread
remaining tomato mixture over noodles. Top evenly
with mozzarella.
15. Coat foil with cooking spray and cover pan.
16. Bake 35 minutes then uncover and bake for an additional
25 minutes until browned.
17. Let it cool for 5 minutes and then serve.
3. Cucumber, Asian Pear and Watermelon Salad
with Ricotta Salata:
Ingredients:
2 cups cubed peeled seedless
cucumber
2 cups cubed seedless watermelon
2 cups halved red grapes
3/4 cup peeled cubed Asian pear
½ cup reduced-fat sour cream
1Tbsp honey
1 ½ tsp grated lime rind
2 Tbsp fresh limejuice
1/8 tsp ground red pepper
1/3 cup crumbled ricotta
salata cheese (3 ounces)
Directions:
1. Combine the cucumber, watermelon, grapes and pear into a
large bowl.
2. In a small bowl, whisk the sour cream, honey, rind, juice
and pepper.
3. Pour the mixture over fruit mixture.
4. Toss well to coat and sprinkle with cheese.
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7 Fast Recovery Foods for Optimal
Cellular Hydration!
Exercise has a direct effect on the amount of water present in your
body. For example, certain athletes are required to drink 2 gallons of water
on their most intense training days. That’s roughly 38 cups of water!
The reason why is because during exercise your body loses a
significant amount of water. For starters, you’re going to sweat. Now the
amount of sweat your body produces varies on an individual level, but it’s
safe to say you will sweat at some stage during your workout.
That sweat comes from the water in your body. During exercise
your body temperature rises and that heat needs to be released. Your
body’s natural mechanism to release heat is through sweating.
But sweating can drain your electrolytes to dangerously low levels.
That’s why it’s important to drink HydraBurst or natural coconut water
post-workout. They rapidly replenish electrolytes like magnesium and
potassium.
I’ve put together a list of foods to have on hand after a workout
that can also refuel and hydrate your cells. These foods are also beneficial
because they help boost electrolyte levels… reduce post workout
inflammation… and increase your energy reserves:
1. Berries – Contain 92 percent water. Berries are also
2. Celery – Contains 95 percent water. It’s also a low
3. Cucumbers – Contain roughly 96 percent water.
4. Grains (Rice, oatmeal and quinoa) – The amount of
rich in anthocyanin – an inflammation fighting nutrient that
soothes fiery joints post workout.
calorie and high fiber food. So it’s a great weight loss aid!
This veggie also has healthy amounts of silica – a nutrient
that helps promote healthy joint… fingernail… and
skin elasticity.
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al
our
water
5. Melons – Contain 90 percent water. Melons work
6. Soup – This is a great food to eat during the colder
7. Sweet Peppers – Contain 92 percent water. Not
he
it’s
e
water varies in cooked grains because they absorbed water
when they are boiled. Your body is able to absorb the water from these grains during the digestion process.
wonders at quickly replacing your glycogen levels that your
body burns as energy for your cells.
seasons. Eating soup after a workout helps replace your
electrolytes levels because of its sodium content.
only do you get plenty of water from this food – but you also
get 253 percent of your daily allotment of vitamin C. That’s
a heavy dose of immune boosting vitamin power!
els.
r
I recommend combining several of these foods together to have
ready after a workout. For example, after an energized cardio workout,
you can snack on slices of cucumber, celery and sweet pepper. Or maybe
add these particular veggies to a hearty salad.
t
cial
If you prefer to exercise in the morning before breakfast, have
a mixture of oatmeal and berries for your morning meal with slices of
melon to enjoy after.
o
at
r.
of
The key is to plan ahead and make sure you are eating plenty of
fluid-rich foods – in addition to HydraBurst – through your day!
Start Eating Your Water Today!
There’s no question about it – your body needs water! Water aids
in the healthy:
n
n
n
n
Absorption of nutrients and vitamins
Digestion
Liver and kidney detoxification
Waste elimination
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A simple way to “self-check” your water intake is to examine
your urine. If your urine appears darkly colored – it’s a classic sign you’re
dehydrated. You want your urine to be light colored – similar to the color
of straw.
Over time, if you’re not getting enough water to your cells –
your body will let your know! This is often made manifest with symptoms
like fatigue… joint pain… weight gain… high blood pressure… kidney
problems… and even ulcers.
If you’re not big on drinking water – make sure you’re eating
water! The foods discussed in this report are just a few of the many foods
available to aid in promoting better cellular hydration.
So make it a point to snack on water-rich foods during the day
and include healthy servings of these foods with your meals. You’ll soon
find yourself looking – and feeling – more refreshed and energized as you
go through your day!
Copyright © 2015 Nordic Clinical
Health Disclaimer: If you have been in Congestive Heart Failure (CHF) or
undergoing kidney dialysis it is NOT recommended that you drink more water
than is “prescribed” by your medical doctor.
This publication contains the opinion of the author. It is intended to provide helpful
and informative material on the subject matters covered. It is sold with the
understanding that the author and publisher are not engaged in rendering medical
or other professional services in this report. If the reader requires personal medical
health assistance or advice, a competent professional should be consulted.
The author and publisher specifically disclaim any responsibility for any liability,
loss, or risk, personal or otherwise, which is incurred as a consequence, directly
or indirectly, of the use and application of any of the contents of this report.
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