Vitamins Intake with Water: Do we really need vitamins?

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Fat soluble vitamins differ from the water soluble in that they are absorbed, together with fat from the intestine, into the body’s circulation. So, any disease or disorder that affects the absorption of fat, such as coeliac disease, could lead to a deficiency of these vitamins. Once absorbed into the circulation these vitamins are carried to the liver where they are stored. Fat soluble vitamins include A, D, E and K, with vitamins A, D and K stored in the liver and vitamin E is distributed throughout the body’s fatty tissues. Sometimes these vitamins can build up to toxic levels, but they can be removed by antibiotics. Fat soluble vitamins are best taken with food.

For those who eat healthy diets with vitamin-filled foods as well as take vitamins in the form of pills, they could be at risk of overdose. There can be too much of a good thing when it comes to vitamins. Vitamins, especially pyridoxine (B6) should be taken with eight glasses of water each day. Too many of certain B vitamins can cause liver damage.

Vitamins should traditionally be taken with a full glass of water. It is also noted that multivitamins also be taken with a glass of water. However, some new products allow you to literally take vitamins with water. SoBe, a hip beverage maker, has launched a new vitamin water line called SoBe Life Water. The beverage, which comes in five flavors, contains vitamins C, E and several of the B family. There are also many of health food and drink companies who have been making vitamin water for years.

Whether you get the essential vitamins you need daily through a healthy diet, or through taking daily doses of a vitamin, making sure you have all the right amounts of those letters A, B, C, D, E and K are sure to keep your body healthy and happy. Add plenty of water to the mix, and the vitamins will get to the right place.

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10 Ways to Stay Hydrated (That Aren’t Water)

By Emily Faherty for Life by DailyBurn

When it comes to a sweaty summer workout, we love a water break reward as much as the next fitness fiend. But as the mercury rises, it’s more important than ever to focus on our fluids all day long. After all, water is the most essential nutrient our system needs.

“Our bodies are made up of more than half water and we use it for pretty much every bodily function—from regulating body temperature to removing waste to lubricating joints to carrying oxygen to the cells.” says Rachel Berman, a registered dietician and director of Health. “That’s why you feel so fatigued, dizzy and moody when you’re dehydrated.”

While it’s true a tall glass of water is the best known way to stay hydrated, there are plenty of alternative options if you don’t like the taste of tap or couldn’t be bothered with bottled water. Sure, you can infuse plain ol’ drinking water with flavorful fruits like lemons and raspberries. But you can also reach for some of these water-rich foods and fluids that keep the H2O balance just right—and won’t require so many trips to the water cooler!

Eat It Up

Who says you can’t have your water—and eat it, too? According to the Institute of Medicine’s recommendations we should eat 20 percent of our daily water intake. Soup, yogurt and oatmeal are all great fluid-filled foods, but these summer-friendly fruits and veggies can also help with hydration. Next time you’re feeling thirsty, pile these on your plate.

1. Watermelon In the world of thirst quenchers, watermelon weighs in as a major contender. Based on its name, it’s no surprise this fruit is made up of 92 percent water! But its salt, calcium and magnesium is what makes it ideal for rehydration, according to a 2009 study at the University of Aberdeen Medical School. The summertime staple is also a good source of potassium, vitamin A and vitamin C.

2. Celery This often-overlooked veggie is way more than chicken wing garnish! Celery stalks are about 95 percent water, high in fiber and rich in minerals including potassium and vitamin K. Keep in mind, “they’re not packed with nutrients, but that’s also because they’re not calorie-dense,” says Berman. “Plus, it’s nice to add a bit of crunch .”

3. Cucumbers No matter how you slice ‘em and dice ‘em, cucumbers keep cool at the number one spot on the list of water-logged fruits and vegetables. At 96 percent water, cukes have no saturated fat or cholesterol, and are very high in vitamin K, vitamin B6 and iron. Cucumber and melon bites, anyone?

4. Strawberries Even without the shortcake, strawberries are a sweet treat perfect for staying hydrated. They are 92 percent water (the most of any berry) and are loaded with fiber and vitamin C—as if you needed an excuse to sip on this refreshing summer cocktail!

5. Lettuce Iceberg lettuce may be 96 percent water, but it’s not known for much else in the nutrition department. Richer salad greens and sandwich toppers including butterhead, romaine and spinach are more well-rounded choices and still up your hydration. Need some inspiration? Start with these creative, healthy salads.

Drink It Down

Most beverages (non-alcoholic, of course) will help contribute to your daily water intake. But here are five drinks that will give you some extra benefits, too. Yes, even coffee!

6. Fat-free or skim milk Everyone knows milk is an excellent source of calcium that will keep your bones in tip-top shape. But research also shows milk is better than water and sports drinks for rehydration and recovery after exercise (yup, especially chocolate milk). Just be sure to choose a slimmed-down carton since the fat in whole milk can delay fluid replacement.

7. Smoothies Can’t choose just one hydrating option? Slurping down a DIY smoothie is a great way to combine your favorite flavors into one nutritionally-packed glass. “And it only takes seconds to scarf down!” says Berman. Try drinking your fruits and veggies with these healthy (and tasty) green smoothie recipes.

8. Sports drinks Sugar and sodium are good things when it comes to sports drinks! In addition to the electrolytes and protein included in most on the market, the sugar and sodium can bring your body back to balance faster than water after a grueling workout lasting over 90 minutes. For shorter workouts, sports drinks may just mean a lot of extra carbs you don’t need. To cut some calories (and save some money), make your own sports drinks at home.

9. Coconut water There’s a reason people go nuts for this tropical drink. Unlike sports beverages, coconut water is low in carbohydrates, while still rich in potassium. And its unsweetened varieties can be very hydrating (assuming you like its unique taste). According to a study in the Medicine & Science in Sports & Exercise, the all-natural beverage is effective in rehydrating after light exercise. But for more rigorous sweat sessions, the low-sodium drink does come up short in replenishing the salt your body loses.

10. Coffee Isn’t coffee a diuretic? Well, yes, but a recent study in PLOS ONE debunks the myth that it also causes dehydration. Not only will your daily cup contribute to your water needs, coffee can also give you a sharper memory, boost athletic endurance and performance, and reduce the risk of many serious ailments including diabetes and heart disease.

How Much Water Do We Really Need?

Whether you eat it or drink it, don’t stop ‘til you get enough. According to Berman that’s not as simple as the old-school “eight glasses a day” rule we were all taught.

“It’s not the recommendation,” she says. “But it’s also not that far off. For women, it’s about 11 cups and for men it’s about 15 cups. But remember, that includes 20 percent from food.”

When you’re exercising, you should be sipping even more for optimal performance, Berman adds. “It’s variable based on your bodyweight and how intense you’re working out, but the American College of Sports Medicine recommends 16 to 20 ounces at least four hours before exercise and three to eight ounces every 15 minutes during exercise (especially in hot temperatures).”

If you’re working out at a high intensity, Berman says to weigh yourself before and after exercise to get a more accurate idea of how much water you’re losing. “For every pound lost, you’re supposed to drink 20 to 24 ounces,” she says. “It’s a good mental trigger to remind yourself to keep drinking.”

Most of us need this reminder, as we may not even realize we’re dehydrated—until it’s too late. While common signs of dehydration include fatigue, headaches, nausea and dizziness, Berman says the best (and easiest) way to see if you’re getting enough water is to take a peek at your pee.

“Your urine should be a pale yellow color,” she says. “If it’s darker than that, drink some water. If you’re not getting up and running to the bathroom every hour, you’re not drinking enough. That’s the telltale sign.”


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The weather is starting to warm-up now, especially here in Phoenix! Without proper hydration levels many aspects of your performance become hugely affected, for example:

‘A 2% loss of fluid can result in decreased athletic performance by 10-20%.’

Water is used for cooling the body, so a lack of hydration can lead to fatigue, which of course, affects performance. Dehydration of 3% can lead to physiologic dysfunction and increase the chances of a CrossFitter developing an exertional heat illness (i.e. heat cramps, heat exhaustion, even heat stroke).

Water should be your main source of hydration. It can be sparkling and even flavored. But be careful that nothing unhealthy has been added, such as artificial ingredients and flavours. Soda, juice and other ‘soft’ drinks should be avoided since your body won’t allow those liquids to help with hydration until after it processes the soda or excess sugar.

Stay hydrated and smash those PRs!

© RX’d Photography


Electrolytes are also necessary for hydration. Most people don’t know it, but you can drink too much water. If all you do is drink water and never supplement with electrolytes, you will deplete your electrolytes stores and that can throw your sodium levels out of balance. If over hydration continues, you might develop hyponatremia (low sodium levels), which can lead to cramping, seizures, nausea and vomiting. So, make sure you supplement your diet with electrolytes, unless you are already eating processed food, which already contain high levels of sodium. I use Salt Sticks and/or pink Himalayan salt sea salt to supplement my electrolytes.

Proper hydration leads to:

  • weight-loss
  • better brain function
  • more energy (resulting in better workouts!)

It also helps to prevent:

  • hypertension
  • diabetes
  • arthritis
  • constipation
  • headaches among other ailments

There are endless benefits to drinking water, and big disadvantages to not drinking enough.

Drink water and stay at the top of your game!

© RX’d Photography


Drink 2 glasses of water first thing in the morning. By drinking 2 glasses of water when you wake up, you are essentially lubricating your machine (body) and getting things ‘flowing’.


Set a goal each day for how much you are going to drink. Determine whether you are going to have a hard training day or a lighter one and adjust accordingly. Carry a water bottle and try to drink at least 100 ounces a day, especially in the summer if you are outside a lot or planning to do a hard workout.


Add electrolytes to your water. It can be as easy as adding some pink Himalayan salt to your water, or if you have been very active, add electrolyte mixes such as Salt Stick. Coconut water, for example, can add taste and electrolytes into your diet.

Good hydration = Solid performance

© RX’d Photography


Carry water with you, wherever you go. Most of us are busy all day and moving from place to place. Carrying a water bottle will help you to remember to drink.


Drink cold water prior to working out. It helps restore hydration levels to your body, improves the performance of your workout, and helps lower your body temperature. This allows you to perform at a higher level before your core body temperature starts to rise.

By following these 5 simple steps to improve your hydration, you will be better prepared for a great WOD, and you will increase your ability to perform well.


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* High-intensity activities can cause a loss of essential minerals and salts in the body
*These fast-acting electrolyte tabs and liquids help replace lost electrolytes
* Take these mid-run, cycle, or spin for a quick hit of hydration

Do you rock-climb, high-alpine hike, snowboard, or cycle hard as part of your active lifestyle? If so, you know what it means to exert tons of energy at once and ultimately sweat out a lot of your body’s natural electrolytes. Electrolytes are the essential salts including calcium, magnesium, and potassium in our body that help us regulate the flow of water through our cells, help with muscle contractions and nerve impulses. So, you may notice that when your electrolytes are low you can cramp up easily after flexing and using muscles repeatedly.

To help replace lost electrolytes, Gatorade and sugary sports drinks used to be the go-to but it makes a lot more sense to add these tablets and liquid concentrates into your regimen to help you restore electrolytes when on the trailhead or the rock wall. So, along with taking superfood supplements and drinking plenty of water during your next adventure, make sure to bring these power-packed electrolyte supplements to give you a boost when you need it the most.

1. Nuun Hydration Tablets

These pure electrolyte tablets are low calorie and fruit-flavored for an easy option when working out. They provide fluid balance in the body as well as aiding in efficient muscle performance and minimize cramping when grinding through a workout or high-endurance adventures. Drop a tablet into 16 ounces of water, let it fizz and then drink up.

Courtesy of Amazon

2. Hi Lyte Tablets for Rapid Rehydration

For a quick hit of rehydration during activities, take a Hi Lyte tablet that aids to support muscle function through their use of Manganese, which allows the body to convert protein to energy. Chloride also helps the stomach process the salts better so you avoid irritation after taking a tablet. The all-natural supplement is ideal for high-performing athletes who need to recover quickly.

Courtesy of Amazon

3. LyteLine Electrolyte Concentrate

Sugar and additive-free, this electrolyte concentrate is an easy-to-use product that you simply squeeze into water mid-workout, giving you rapid hydration. They really focus on a fast-acting formula without any calories or unnecessary ingredients, so they recommend adding a touch of lemon juice to water and then mix in your liquid electrolytes for a sweeter taste.

Courtesy of Amazon

The Best Supplements To Be Taking Right Now

Nuun Energy Drink

Caffeine Level 40mg Serving Size fl. oz bottle WHERE TO BUY Caffeine Strength LOWCorrection? Send Feedback

Nuun Energy Drink is made by placing a Nuun Energy Tablet into 16 fl.oz. of water.

Nuun is marketed towards athletes as a way to recharge and restore electrolytes during periods of strenuous activity.

Active Ingredients in Nuun

  • sodium: 360 mg
  • potassium: 100 mg
  • magnesium: 24 mg
  • calcium: 12.5 mg
  • vitamin c: 37.5 mg
  • riboflavin: .5 mg
  • niacin: 20 mg
  • vitamin b6: 2 mg
  • vitamin b12: 6 mcg
  • pantothenic acid: 10 mg
  • caffeine: 40 mg

3 Flavors of Nuun Energy

  1. Lemon-lime
  2. Cherry Limeade
  3. Wild Berry

All flavors have the same caffeine content and active ingredients.

Nuun has several other versions of their tablets that are caffeine-free.

Where To Buy Nuun Energy Drink

Nuun Energy: Wild Berry Electrolyte +Caffeine Drink Tablets (3 Tubes of 10 Tabs)
Available from Amazon / Nuun

Nuun Active Hydration Variety Pack New & Improved (6 Flavors – 60 Tabs)
Available from Amazon / Nuun

Nuun Vitamins: Vitamins + Electrolyte Drink Tablets, Mixed Flavor Box of 4 (48 Servings), 2 caffeinated flavors, 2 non-caffeinated flavors, Enhanced Wellness & Energy
Available from Amazon / Nuun

Ingredients in Nuun Energy Drink

Sugar content: Contains no sugar.

Compare sugar levels of other drinks

Caffeine Comparisons

Nuun Energy Drink contains 2.50 mgs of caffeine per fluid ounce (8.45mg/100 ml).

Caffeine (mg) per Ounce 10090807060 5040302010 0 Nuun Energy Drink 5 Hour Energy Espresso Shot Spike Energy Drink Total Caffeine (mg) 400360320280 24020016012080 400 Bottle of Nuun Energy Drink Can of Coca-Cola Classic Bottle of Redline Energy Drink Can of Monster Energy Drink Can of Red Bull Data Sources:

The Best Hydration Tablets For Running 2019

RECOMMENDED: Marathon Training: Plans, Gear, Nutrition Advice And More

One Pro Nutrition Ultra Hydration Tabs

There are two types of tab in One Pro’s range – berry, which comes with 45mg of caffeine, and lemon. The standard hydration tab flavours, then, but the tablets themselves are a little more impressive than many rivals, containing eight vitamins and fatigue-reducing L-citrulline alongside the usual electrolyte mix. The tabs themselves are pretty chunky, which means that although the tube is the same size as those from other brands you’re only actually getting 12 tablets in it, so these aren’t as good value. Of the two flavours, we favoured lemon, but some more exciting options wouldn’t go amiss – especially as One Pro’s energy gel range is a little more exotic, containing passionfruit and lime, and blueberry flavours.

Buy from One Pro Nutrition | £7.99 for 12 tablets


The Swiss company plays all sides here, claiming its vitamin- and mineral-enriched tablets are ideal for play, travel, work and after tying one on with mad Dave from procurement last night (our words, not theirs). As the yellow packaging suggests, the one flavour available is – wait – orange? Yes, orange.

Buy on Amazon | £7.73 for 20 tablets

High5 Zero

These popular tabs are the most widely available and alongside the citrus and berry flavours offered by every brand, High5 offers a couple of more exciting options including our favourite, cherry-orange. As well as the standard Zero tabs, you can get ones with caffeine and unflavoured tablets that you can then add to sports drinks to jack up the electrolyte content without screwing up the taste.

Buy on Amazon | £5.75 plus £4.99 delivery for 20 tablets

SiS GO Hydro

There are three flavours available of the standard GO Hydro tabs: berry (obviously), citrus (of course), and pineapple and mango (well, hello). However, the best taste is actually found in the Cola tabs, which have added caffeine.

Buy on Amazon | £5.24 for 20 tablets

Nutrition X Hydra+

Blackcurrant or lemon. No vague promises of berries or citrus fruits here – Nutrition X get to the point. Bear in mind that these tabs are meant to be dissolved in just 200ml of water, instead of the 500ml that most brands suggest – the right concentration is important for ensuring rapid absorption of the electrolytes.

Buy from NutritionX | £7.99 for 20 tablets

Wiggle Nutrition

It’s all berries and citrus fruits again here, but you can pick from a couple of options in each category – the four flavours available are blackcurrant, strawberry, orange and lemon. The real appeal of these Wiggle tabs is their price, however: they come in cheaper than other brands, even when you account for the postage you’ll have to pay since they’re only available online.

Buy from Wiggle | £3.99 for 20 tablets

Energy powder for water

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