Pink Grapefruit, Pineapple & Ginger Sparkler {Hydration Challenge}

Name: Pink Grapefruit, Pineapple & Ginger Sparkler {Hydration Challenge}
Prep time: 5 min
Total time: 5 min
Ingredients: 1 cup fresh pink grapefruit juice (about 2 grapefruits); 10 ounces frozen pineapple chunks (about 2 cups); 1 teaspoon grated fresh ginger; 8 ounces sparkling water; ice; lime wedges (for garnish (optional))

Jan 7, 2015 by Dara 62 Comments

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With no added sugar, this refreshing sparkler is a wonderful way to hydrate and enjoy the fresh tastes of pink grapefruit and pineapple. Plus, my best hydration tips! Thank you to Blendtec for helping me to share this recipe with you.

If you have been following along on my Facebook page, you’ll know that today is the first day of the Healthy New Year Six-Week Challenge that I’m co-hosting with my friend, Liz of The Lemon Bowl. If you’re not here for the challenge, but just want a gulp of this grapefruit and pineapple sparkler, that’s okay, too. Gulp away!

We’re kicking off the challenge with one of the most important things you can do for your body: hydration!

Hydration has always been a struggle for me, mostly because I get too busy during the day and forget to refill my glass of water. But I pay for that forgetfulness…big time! Headaches, food cravings (when I’m not really hungry), dry skin, limp hair and general fatigue. A dehydrated “me” is not a pleasant or particularly attractive person to be around. My answer is my beloved SodaStream. For some reason, sparkling water goes down a lot easier for me than plain water, except when I’m running. Every day, I fill two bottles, fizz them up and sip the sparkling water throughout the day.

As I increased my exercise, the need to hydrate became even more important. Not only did my downfalls in drinking affect my everyday life, but I was hitting the proverbial wall far too early in my runs.

“All because of a little water?” you ask.

Yep. Our bodies are made of 60% water, and that water is responsible for carrying nutrients through our bodies and keeping our organs in good working order. But did you know that not all of your hydration need come from water? Let’s talk about that further.

But first…

The recipe:

Not only do I love the flavors of pink grapefruit and pineapple, but they both have high water contents. And with pink grapefruits in season and at their sweetest right now, there is no need to add extra sweeteners. Just pure fruit in this baby!

I squeezed the juice from two pink grapefruits and poured it into my favorite Blendtec blender with the frozen pineapple chunks (seriously, this thing can puree anything!) and grated ginger. I used a combination of the “Whole Juice” and “Smoothie” modes to achieve a really smooth consistency. No need to strain the mixture afterwards!

If you’re just making a sparkler for yourself, use half of the juice puree and store the rest in the fridge until next time. Pour the puree into a glass and add the sparkling water, along with some ice. Voilà – a refreshing, hydrating beverage! Scroll down for the full recipe.

How much water is enough?

According to the Mayo Clinic, men should consume about 13 cups (3 liters) of water per day and the recommendation for women is about 9 cups (2.2 liters) per day. However, this varies based upon several factors, including amount of exercise, environment (hot/cold, humid/dry) and general health. If your urine is light yellow, you’re hydrated. If it’s any darker, grab a glass of water!

I can’t tell you exactly how much water to drink each day because I don’t know your personal circumstances (and I’m not a dietitian), but Liz and I challenge you to increase your water intake to help you feel healthier and to improve your energy!

How can I increase my hydration?

Water:

Yes, water is the best and purest way to hydrate. Some tricks that have worked for me are drinking a glass of water before a snack or meal, taking sips of water between every 1 or 2 bites and squeezing some lemon or lime into my water.

Fruits, vegetables and juices:

The wise people at the Mayo Clinic also tell us that about 20% of our daily hydration needs can be met with food. Some fruits and vegetables contain more water than others. Here’s a handy guide to help you out. For example, grapefruit and pineapple are made up of 91% and 87% water, respectively, and tomatoes and zucchini are made up of 94% and 95% water, respectively. If you’re drinking juices, try to choose the pure stuff, such as Liz’s Carrot Orange Ginger Juice, which is not chock-a-block full of added sugar.

Milk:

Believe it or not, cow’s milk, almond milk and soy milk can count towards your water consumption. Not only can milk help with hydration, but its combination of protein and carbs can help to speed up recovery after a workout. If you’ve ever participated in a running race, you’ve probably seen chocolate milk at the finishing line. That’s because it’s great for recovery!

Coffee and tea:

I know, I know…coffee and tea are considered to be diuretics, which hinder hydration. However, if you don’t overdo it on the coffee, you can actually reap some hydration benefits from the water it contains. That being said, herbal teas are your best choices in this category.

A challenge is always so much more fun, and dare we say easier, when you have challenge buddies to keep you motivated and exchange ideas with. Liz and I are excited to share ideas with all of you in our Facebook group, and on Twitter and Instagram using the hashtag #HealthyNewYear. Be sure to tag Liz (@thelemonbowl) and me (@cookincanuck) on Instagram when you post a #HealthyNewYear photo, and feel free to share your photos, ideas and questions in the Facebook group.

And don’t forget to check out Liz’s vibrant Carrot Orange Ginger Juice for the recipe and more hydration ideas.

Let’s kick off 2015 together, and help each other to make it the healthiest and happiest year yet!