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The Balanced Berry

Workouts. Recipes. Real-Talk.

This Moscow Mule Mocktail is the perfect non-alcoholic addition to your happy hour! It is light, refreshing, and delicious.

Moscow Mule Mocktail

This Moscow Mule Mocktail is the perfect non-alcoholic addition to your happy hour! It is light, refreshing, and delicious. Welcome to day five of the TBB Hydration Challenge! Although today is the official last day… read more

This Watermelon Chia Fresca is the perfect summer drink! It is hydrating, energizing, and filling with a light natural sweetness.

Watermelon Chia Fresca (TBB Hydration Challenge)

This Watermelon Chia Fresca is the perfect summer drink! It is hydrating, energizing, and filling with a light natural sweetness. Welcome to day three of the #TBBHydrationChallenge! We are just moving and grooving through this… read more

Blackberry Mint Infused Water

This Blackberry Mint Infused Water is refreshing, slightly sweet, and is an amazing water infusion. Welcome to day 2 of the TBB Hydration Challenge! Yesterday, we talked about why hydration was so important and reviewed how… read more

Welcome to day 1 of the TBB Hydration Challenge! Every day this week we are focusing on small, easy changes we can make to hydrate our bodies properly, especially now that summer is finally here. Today let’s chat about why it is so important to stay hydrated (especially during the summer), and how much fluid we should be taking in each day to feel our best. Why hydration is so important All of the cells in our body need water to properly function. Depending on your body composition, your body is composed of around 55-60 percent water, which is pretty crazy when you think about it. Your body needs adequate hydration to be able to do the following processes and so much more: Transport nutrients Lubricate your joints Regulate body temperature Serve as a catalyst in various reactions (aka: keep your metabolism running) It’s important to note that we are constantly losing water through sweat, waste, and even breathing. This is why we want to strive for having an adequate fluid balance - meaning we want to continue taking in enough fluids to keep our bodies running smoothly even when we lose fluid through activities such as working out, drinking alcohol, spending a lot of time in the sun, or eating salty food. How much fluid do we need? As a baseline, most adults need about three liters of fluid each day, which is about 12 cups of fluid, or just over 100 fluid ounces. If you have a hard time getting enough fluid and that seems like a big jump, aim to take in at least half your bodyweight in fluid ounces. For example, a 160-lb person would aim to take in at least 80 fluid ounces of water each day. We can obtain some necessary fluid through our diet (fresh fruits and vegetables are a good source of fluid for our diets - especially from sources that have a high water content such as cucumber, melon, etc.), however most of our daily fluid intake should come from drinking enough water, or unsweetened, non caffeinated fluid. So basically...water :) But after a while, chugging plain water gets really boring and it can be easy to forget to drink enough if you don’t actually enjoy drinking it. So all week long I’ll be sharing some of my favorite water infusions here on the blog for your to try if you’re sick of plain water. First up is the classic: lemon and ginger cayenne water!

Lemon Ginger Cayenne Water

This lemon ginger cayenne water is packed with ingredients to promote good gut health and hydration. It’s like lemonade with a kick! Welcome to day one of the TBB Hydration Challenge! Every day this week we… read more