How to Actually Get Hydrated

Adrenal Cocktails, Herbal Infusions, and More! How to Actually Get Hydrated for Better Health

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Adrenal Cocktails, Herbal Infusions, and More! How to Actually Get Hydrated for Better Health


A dear friend of mine shared this article with me and it really made me realize how much I agree with it, but it isn’t something that I’ve ever really addressed to my followers before. Basically, the idea that we need massive amounts of plain water a day isn’t entirely true.  When we are dealing with mineral deficiencies, too much plain water can actually be detrimental to our health because we can further lower our electrolyte levels. Hydration isn’t just about water- so let’s talk about how to ACTUALLY get hydrated!

Staying Hydrated is definitely a HUGE key for health!

I tend to recommend a lot of liquids in my HTMA plans for people, so much so that they often comment about it. And usually I will think to mention how it’s better to be drinking so many concoctions that actually have minerals and other nutrients in them instead of plain water, which can be dehydrating.  Also, when we are trying to replenish nutrient levels, we aren’t just limited to food items for this purpose: there are many ways to drink our nutrients.  Those dealing with leaky gut and low stomach acid tend to find the best benefit from this approach.


My Favorite Drinks

I love to mix it up when it comes to these drinks, and I think that instinct plays a big role in what I pick on a daily basis. Some days I really want some dandelion, and others I really can’t stand it. I think variety is very important when it comes to healing too- if we get stuck doing the same ole thing every single day, we’re going to get bored and fall out of the habit of doing things.


Cranberry Lemon Limeade

Cranberry juice is amazing for the lymph system, the urinary tract system, cardiovascular system, and it can help with cancer prevention. Cranberry is also helpful for those dealing with H.Pylori infections.

Lemons and limes are both amazing for the gut, liver, lymph, and contain a lot of vitamin C.  Warm lemon water in the morning is a popular way to start the day and get digestion kick-started, but I am not very fond of this personally (and I find that the lemon makes my teeth hurt! I’ve tried straws but I really just prefer this recipe that I’m going to talk about.)

You could totally use any of these fruits in isolation, but for getting the maximum benefit as well as making a drink that is very enjoyable, I have come up with this recipe:

  • I usually make 2 quarts at a time so I have enough for a few days.
  • I use 1/4-1/2 cup of cranberry juice per quart (unsweetened, either bought or homemade and organic when possible)
  • I juice 2 lemons and limes and split this liquid between the 2 quarts. I use this awesome juicer that attaches to my stand mixer, makes things so super easy!
  • I’ve been adding about a tablespoon of raw honey to each quart now too, and this makes this concoction taste SO good.  I usually mix it with the cranberry and lemon/lime juices, and then I add enough water to the quart jars to fill them up.
  • And that’s it! I usually make this twice a week now. On the days I feel like my lymph and liver are a bit sluggish, I drink more of this than anything else.


Tart Cherry Lime

This mix was an idea from a client- she mentioned that she started sleeping better when she tried it, and it makes sense as tart cherry juice is incredible for helping melatonin and it is very potassium rich. This is how I made it:

  • 2 Tablespoons Tart Cherry Juice
  • The juice of 1 lime
  • about a quart of filtered water or sparkling water

I put the tart cherry and lime juice in a quart mason jar, and then filled the rest up with sparkling water (and let the fizz settle!). It was really delicious and refreshing.


Herbal Infusions

Most people already know my love for herbal infusions. These amazing beverages are a perfect way to help replenish mineral levels, which support many of the body’s organs. Nettle leaf, oatstraw, chickweed, and red raspberry leaf are the main herbal infusions that are used.

Nettle infusions are my top favorite as they are the most nutrient dense and have the widest range of benefits. They help with adrenal health, kidney and liver detox, blood sugar regulation, hormonal health, they help increase milk supply for nursing mothers, they help prevent and treat anemia, and they are a natural anti-histamine. Nettles actually help to release uric acid from the joints, making it a great remedy for arthritis as well.  Nettles treat neurological disorders, congestion, joints/muscle pain, allergies, celiac’s disease, skin complaints, UTIs, and all women’s issues.  They are also used for enlarged prostate glands, parasites, regulating blood pressure, goiter, Lupus, and they help to purify the blood. You can get stinging nettles here.

Oatstraw is full of magnesium and most of the B vitamins and is the richest food source of silica, a mineral that is VERY important for detoxification as well as hair, skin and nail health. Oatstraw is great for restoring the nervous system, keeping the cardiovascular system healthy, stabilizing emotions (great for anxiety and depression), and it is a well-known aphrodisiac. It also can help with energy, detoxification, immune health, overcoming addictions, and brain fog. Oatstraw especially benefits the liver and pancreas. Oatstraw is best for fast oxidiers or those that tolerate magnesium well.

Red Raspberry Leaf is an amazing remedy for PMS, endometriosis, and it helps to balance hormones. This herb is especially helpful for women trying to conceive as it is a very popular remedy for infertility. Red raspberry leaf works great with nettles during pregnancy and while breastfeeding since they both provide amazing nutrition as well as helping to balance hormones. It helps to strengthen the uterus and pelvic muscles which helps to make labor shorter and easier.

Chickweed is another great herb to make infusions with. I find that if one doesn’t tolerate any of the above herbs that chickweed is the next best thing. It is truly another amazing, nutrient dense herb! It is high in these minerals: calcium, magnesium, manganese, zinc, iron, phosphorus, and potassium; and these vitamins: C, A (from carotenes), and B’s such as folate, riboflavin, niacin, and thiamine. 

Check my entire post on herbal infusions here to get even more information.


How to make herbal infusions:

Infusions are super easy to make. Steep one ounce (about one cup) of dried herb in a quart of hot water for at least 4 hours- leaving it overnight is perfect. Strain the herbs and store the liquid in the fridge. Some reuse the herbs to make another quart or 2. Mason jars are perfect for making these infusions.  Infusions will generally last about 2-4 days in the fridge after making them. If you find yours has gone a little bad, you can use it for any plants you might have or even a hair rinse after you wash your hair!


Apple Cider Vinegar

ACV is one of my favorite gut healing tools. This helps with digesting food, assimilating nutrients, and gentle detox.

Usually the best way to take ACV is to use 1-2 tablespoons (diluted in water), about 10-15 minutes before at least 2 meals a day. We need to dilute the vinegar because of how strong it is, but if you can limit the amount of water used to about 4-6 ounces this is best so we don’t have too much liquid in the stomach when you are about to eat. But the extra acidity that the ACV provides is usually worth it!

ACV isn’t the most delicious thing to drink, but it can be VERY helpful for those dealing with low stomach acid. If the above recipe isn’t palatable, then look into making something like Switchel, which uses ACV and other gut healers, but tastes MUCH better!


Adrenal Cocktails

Adrenal Cocktails are amazing additions for people needing extra adrenal support. They can help with energy boosting, soothing anxiety, sleep, and more. Potassium, sodium and vitamin C are 3 of the most important nutrients that the adrenals need when they are under stress. Most do the cocktails at least twice daily, usually mid morning and mid afternoon to help with preventing energy slumps that tend to happen at those times. Some use 1/4 teaspoon of unrefined salt or they use an amount of salt water sole that works best for them. I tend to like sole since it is much easier to add to these liquids- you don’t have to take extra time to dissolve the salt that way! 

Adrenal cocktails are not essential to use if healing from adrenal issues though. The MOST important thing to focus on is to get the nutrients you find in these cocktails: sodium, potassium, and vitamin C. If you don’t like these options, no worries! Just get the nutrients from other sources.

Some people also add grass-fed collagen (or even their adaptogen blends) to their adrenal cocktails. You can also halve the amount of liquids if desired.

Recipe Ideas:

  • The original: 4-8 ounces OJ with ¼ tsp cream of tartar and ¼ tsp of unrefined salt
  • My favorite: 4-8 ounces coconut water, ¼ tsp unrefined sea salt , and vitamin C powder.
  • Food based: Baked sweet potato with some grass-fed butter, unrefined sea salt, and blackstrap molasses
  • Other ideas: 1T of black strap molasses, 1 whole organic lemon, 1/4 tsp unrefined sea salt, with just enough water to blend it all
  • 1/2 cup coconut water, 1-2 tsps of sole water, 1/2 tsp of pure radiance vitamin c and squeezed 1/2 lime


Dandelion root tea or decoctions

Dandelion root is one of my favorite herbs for liver health (helps bile flow), helps fat metabolism, high in potassium, helps digestion, and good coffee substitute.   Recipe ideas and where to find dandelion in here!

Other ideas:

  • Adding salt water sole to the water that you do drink
  • Coconut water (and you can add sole to this as well)
  • Watermelon water
  • Drinks like “Daily Greens”: they have a lemonade type drink that has nearly 3000mg of potassium in a bottle!


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Welcome to Sassy Holistics! My name is Kristin, and I'm a Holistic Health Coach. I've been on the path to help people achieve better health using whole food nutrition, mineral balancing, and holistic healing principles for almost 7 years now.

The body is a whole and we must treat it as such! I have my Bachelor of Science in Natural Health Sciences, certificates in Herbal Studies from Herbal Academy, and I am constantly learning more about health to help my clients and followers.

My goal is to help you unleash your own inner healer! You already hold the power to heal inside you. My role is as a guide to help you realize this potential.

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