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As temperatures start to drop, staying active outside is a great way to keep your mental health in tip top shape. Previous studies have found that spending time outside can reduce stress levels and boost your overall mood. Not sure how to spend your time outside? Here are a few ideas to get you going (and a few bottles to bring along with you). Take a Walk  Feeling stressed out? Kickstart your day by filling the Tempo 30oz Tumbler with coffee, grabbing your headphones and going on a relaxing walk outdoors. This simple activity  allows you to take some time for yourself  Bike to Work Make the most of your morning commute by biking to work. This not only promotes physical health through exercise but also offers mental benefits, like reducing stress and enhancing your overall well-being. Plus, the Ace 24oz Stainless Bottle is the perfect size for bike water bottle holders! With the one touch chug lid, hydrating on-the-go has never been easier. Score Some Goals  Head to the park with some friends for a game of soccer or football. It's the perfect way to enjoy the company of your friends while getting your competitive juices flowing. Bring along our Goals Stainless Half Gallon Jug to keep your water cold long past the final goal of the game. Take a Hike The cooler autumn temperatures create the perfect conditions for a day of hiking on the trails. You’ll get to immerse yourself in the fall foliage while getting a good workout in. The Swift 32oz Stainless Water Bottle makes the perfect hiking companion because it can keep your water cold for a long day on the trails.

The first day of school is quickly approaching and parents are gearing their children up for a successful school year. With days filled with different classes and activities, kids can sometimes fall behind on their hydration for the day. Proper hydration can help your kids stay focused and engaged in their learning. To make things easier for you, our team has pulled together five kid-friendly tips that are sure to help them ace hydration this year. Create a Hydration Challenge Turn hydration into a fun game that encourages them to continue drinking water. Keep a chart of how often they reach their hydration goal and offer up small rewards at the end of each week. Through these little challenges, they’ll start to understand how important drinking water is for their overall wellbeing. Build a Hydration Schedule Manage the hustle and bustle of the school day by working with your child to form school hydration habits. Urge them to bring their water bottle to each class and take drinks in between classes or extracurricular activities. Creating a consistent schedule is one of the ways to help them create healthy hydration habits. Water Infusion Does your kid complain about the way water tastes? Try adding a splash of their favorite fruit juice to their water. This adds just a hint of flavor and sweetness to make their water drink experience more enjoyable. Make it extra special by infusing their water with their favorite fresh fruit. Some of our favorite flavor combinations include oranges, strawberries, cucumbers, and lemons.  Include Water Rich-Foods in Their Lunch Boost their water intake during lunch! There are certain fruits/vegetables that contain high water content levels and can contribute towards your child’s daily hydration intake. Some of the most hydrating fruits and vegetables include watermelon, strawberries, oranges, cucumbers, peaches, apples, and zucchini. They’ll also be getting some of their essential vitamins and minerals with each bite.  Add a New Water Bottle to Your Shopping List Create some excitement around drinking water by getting your child a water bottle they love. Take them to the store to pick out their own or find one that features a few of their favorite colors. Our Flex 16oz Kids Plastic Water Bottle comes in 4 different colors that are sure to make drinking water more fun. Additionally, lean more towards features that make hydration super easy for your kids. Bottles that feature straws or push button lids allow them to drink seamlessly. All of our Kids Water Bottles include one-touch leak proof straw lids and built-in carry loops for easy on-the-go use.

Podcasts have become an increasingly popular way to share knowledge on exercise, wellness, nutrition, and overall health. Hear stories from qualified experts on their health journeys or learn about something new that’s happening in the fitness space. The options may seem endless with so many great podcasts to tune into. Don’t worry, we’ve got you covered! Our team has pulled together the perfect list of podcasts to get you started. Ali on the Run (For the Everyday Runner) Host Ali Feller, an avid runner, speaks with a different guest each week to dig a little deeper into their experiences and challenges they’ve faced during their running careers. She’s recorded episodes with marathoners, leaders in the fitness industry, and Team USA Members. Ali also offers listeners an intimate glimpse into her own marathon experiences by sharing the challenges she faced along the way. Listen here The Dumbbells (For the Anxious Athlete) In their podcast, Erin McGown and Ryan Stranger take an approachable and comedic look into the current trends of the health and fitness industry. In the last few months, Erin and Ryan have covered topics like the 12/3/30 TikTok challenge, intimidating machines at the gym, and physical expectations in Hollywood. This podcast is great for those who are looking to get into fitness podcasts in a fun and relatable way. Listen here The Optimal Body  (For Your Rest Days) Learn to understand your body on a whole different level with this husband and wife duo. Together, Dr. Jen Fraboni and Dr. Dom Fraboni their professional knowledge on how our bodies work and the best course of action for when you experience pain. They’ve interviewed leading health experts to discuss topics like mobility, sleep, hormones, and nutrition. Add this podcast to your listening schedule to discover what optimal means for your own body. Listen here Food Heaven (For the Wellness Obsessed) Listen to registered dietitians and BFFs Wendy Lopez and Jessica Jones as they engage in enlightening conversations with esteemed nutrition and health experts. They’ve covered topics on food & culture, body acceptance, and mental health. If you're seeking a welcoming and inclusive space to gain valuable insights on wellness, this is the podcast for you! Listen here Redefining Yoga (For the Yogi) Take your yoga practice to the next level when you listen to Redefining Yoga. Join Lara Heimann as she explores the contemporary evolution of yoga from her unique perspective as a physical therapist and yoga instructor. Through her conversations with guests, Lara provides listeners with the tools for smarter movements and the transformative potential of the mind-body connection. Listen here Whether you’re just starting your fitness journey or looking for a little motivation, make sure you have a water bottle that makes hydrating easy. Take the Ace 24oz Stainless Water Bottle along to your next workout. Its vacuum insulated stainless steel lets you hydrate with ice cold water for longer. For all day hydration, grab the Goals Half Gallon Water Bottle. The motivational time markers help you track your water intake throughout the day.

Feeling burnt out or just want to refresh your self care routine? Finding ways to practice self care can help relieve some of the pressure you're experiencing at work or in your personal life. When you make self care a priority, you will feel happier and better equip to manage stress. To help you along in your self care journey, we've gathered five tips to help your body (and mind) feel its very best.  Stay Hydrated  Staying hydrated throughout the day benefits both your physical and mental health. The goal is to aim for 64 ounces each day (which is easy to do if you have our Goals Stainless Half Gallon Water Bottle) and you're looking to get a little more scientific with the amount that's right for your body we suggest using a hydration calculator. It takes into account your weight and height to determine the right about for you.  Moving Your Body  The best way to feel better is to get your blood pumping for at least 30 minutes each day, whether going for a light jog or doing a dance routine via YouTube. This movement will help you release endorphins to your brain and will help you sleep better at night.   Soak Those Muscles  Feeling sore or extra tired? Wind down after a long day with a nice warm bath and add epsom salt to help relieve muscle soreness. And to elevate the experience even more, put on some smoothing music and grab yourself a nice cup of tea.  Use a Foam Roller  There are so many great benefits to using a form roller each day, especially after a workout. It decreases muscle soreness, relieves inflammation, and prevent injuries.  Get Plenty of Sleep  Make sure you're giving your body the rest it needs by optimizing your sleep. While the perfect amount of sleep is different for everybody, try to aim for at least eight hours each night. 

Everyone sets goals for the new year but many people actually keep them? It’s estimated that 80% of new year resolutions are abandoned by the first week of February. Now that we’re more than halfway through January it’s important to keep the momentum going. We’ve gathered five tips to help keep your goals on track in 2023. Write it Down Set aside time to write down your goals for the year. Written down goals can encourage commitment and will keep them front of mind. Also, try sticking your list in a place where you’ll see it every day. This will continue to nudge you forward in your progress. Track Your Progress Track your workouts and progress throughout the year using a fitness journal. By tracking how you feel each workout, you can get a better sense of where you’re at and what improvement needs to be done. This journal can also guide you in planning out your workouts. Looking back on your successes and failures can help you determine what workouts work best for you. Goal Breakdown Set mini-goals along the way that will help you along the way towards achieving your goal for the year. Breaking your goal into smaller achievable parts can work to keep you motivated. Achieving these smaller goals is also a great way to recognize the progress you’re making with each workout. Be Consistent Life can get busy and sometimes it can be hard to fit a workout in. Look at your schedule for the week and find the best times that work for you. This will help you stay on track and will help you achieve a small part of your goal each day. Celebrate the Wins  Stay motivated by celebrating every win, no matter how big or small! You’ve put in the hard work and deserve to be rewarded for your progress. Plus, these rewards will keep you motivated towards accomplishing your next goal.   Don’t forget to stay hydrated in 2023! Our Goals Half Gallon Jug is the perfect bottle to bring along your goal journey. It’s motivational time markers help you track your liquid intake throughout the day to make sure you’re drinking enough water. Plus, the portable handle makes it super easy to bring on-the-go.

Give the gift of hydration this holiday season when you shop our holiday gift guides. We’ve curated a list of the perfect gift ideas for all of the fitness enthusiasts in your life. Keep reading to find the best water bottles for every person on your list. Gift for Her On the hunt for the best gifts for all the leading ladies in your life? We’ve got just the right bottles for you. Your yoga-loving mom would love the Swift 32oz Stainless Steel Water Bottle. Its silicone straw makes it super easy to hydrate on or off the mat.  For your wellness obsessed bestie, make sure you pick up the Goals Half Gallon Jug. This 64oz water bottle has motivational time markings to help them stay on track with their daily hydration.  Let’s not forget about your spin enthusiast sister! She’s sure to love the Swift 20oz Stainless Steel Water Bottle with a built-in carry loop. This will make it super easy for her to bring it along to all her classes. Gifts for Him Buying gifts for the men in your life can sometimes be challenging. Here’s some of our bottles that would make the perfect gift. Help your hiker husband stay hydrated with the Ace 24oz Stainless Steel Water Bottle. Its locking flip lid helps prevent accidental spills and is the perfect size for carrying on-the-go.  For the brother that spends hours at the gym, the Swift 40oz Stainless Steel Water Bottle is the gift for him. Its vacuum insulated stainless steel can keep water cold for up to 24 hours.  The Tempo 30oz Stainless Steel Tumbler is the perfect gift for the dad that does it all. This tumbler fits in most car cup holders and has a leak-proof sealing slider lid that was designed for on-the-go use. Gifts for the Kids Keep the kiddos hydrated this holiday season with one of our many kids water bottles. The Echo 12oz Stainless Steel Water Bottle makes a great gift for kids who are constantly on the move. Its protective silicone sleeve provides a no-slip grip that prevents dents/dings from happening.  For a larger capacity kid’s bottle, add the Torque 16oz Plastic Water Bottle to your list. Torque’s leak-proof locking lid flips open with the simple press of a button. Plus, there’s a color that every kid will enjoy! Gifts Under $20   Looking to stay on budget this year? Here’s some perfect gifts that are under $20. The Swift 20oz Stainless Steel Water Bottle and the Ace 18oz Stainless Steel Water Bottles are great budget friendly stainless steel bottles.  Keep your bottles clean with the Bottle & Straw Cleaning Brush Set. This would make a great stocking stuffer gift. For the glass water bottle fans, the Atlas 20oz Glass Water Bottle is a perfect gift option. Its extra thick glass and silicone sleeve make it the glass bottle that’s built to take a hit. Gifts Under $35 Rethink your holiday shopping by opting for one of these affordable gifts that are sure to please everyone on your list. The Goals Stainless Steel Half Gallon Jug helps anyone achieve their hydration goals with fewer fill ups. Plus, its vacuum insulated stainless steel will keep your water cold for up to 24 hours.  The Ace 24oz Stainless Steel Water Bottle has a removable base that easily twists off for easy cleaning and adding ice. These gifts are guaranteed to delight your friends and family without breaking the bank!

Need a little post-workout pick-me-up? Try this peanut butter chocolate protein shake recipe, an easy-to-make shake that will satisfy your peanut butter cravings. Once blended, place the shake into your Zulu Tempo stainless steel tumbler for easy on-the-go.  Servings: 1 Prep Time: 5 minutes Cook Time: 5 minutes Ingredients 1 cup skim milk 2 scoops chocolate protein powder 1 tablespoon peanut butter 1/2 cup old-fashioned oats  1 handful of ice cubes  Directions:  Combine all ingredients into a blender and blend until desired thickness. Enjoy! 

During the fall and winter months, outdoor workouts can help increase your endurance and boost your mood. As the weather begins to get colder, it’s important to know how to safely conduct your outdoor workouts. We’ve gathered a few tips to help you stay warm throughout all your outdoor workouts. Don’t Skip the Warm Up In colder temperatures, your body is more at risk of muscle strains and sprains.  Taking the time to warm up is essential for any outdoor workout. A dynamic warm-up routine helps to get your blood flowing and warms up your muscles. Some great dynamic warm-up exercises include lunges, squats, and arm swings.  Dress in Layers  Cold weather calls for layering up. To keep your body warm from the cold temperatures, it's recommended to wear several layers of clothing. This includes a thin layer of sweat-wicking material that will pull the moisture away from your body. Next, a fleece layer for extra warmth. Depending on the weather, a waterproof outer layer can be used to keep the elements off of your body.  Protect Your Extremities  Did you know that your fingers, toes, and ears can be most affected by harsh temperatures? During cold weather, your body concentrates on keeping your core warm. As a result, these parts of the body are more vulnerable to frostbite. To keep the warmth in, it’s recommended that you wear gloves, thick socks, and a hat/headband. Know the Warning Signs  With extremely cold temperatures, it’s important to know the signs of frostbite and hypothermia. Frostbite occurs when your skin is exposed to extremely cold temperatures. Signs include numbness and loss of feeling. Hypothermia occurs when your body loses heat faster than it can produce it. Signs of hypothermia include shivering, slurred speech, and intense shivering.  Drink Up Don’t forget to prioritize your hydration needs before, during, and after your cold weather workouts. During the fall and winter months, it’s very common for people to get dehydrated because they aren’t feeling as thirsty. Use our Ace 24oz Stainless Steel Water Bottle to keep dehydration at bay. The one-touch push button design makes it easy to hydrate no matter the workout. 

The start of a new school year is finally here! As you’re adjusting to your new routine, it’s important to set aside time for your kids to stay active. It’s recommended that children get at least 60 minutes of physical activity each day. Research has shown that regular exercise can help improve their physical and cognitive abilities. Here’s a few ways to get your kids moving after school. Walk Home From School If school is within walking distance, try walking your kids home after school. Your kids can tell you all about their day while getting their steps in. It’s a simple and easy way to make sure your kids are reaching their daily activity goal. Family Bike Ride Grab the bikes from the garage and tackle the physical activity goal as a family! Bike riding is a fun and low-impact activity that all ages will enjoy. Physical activities done by families can foster an environment of teamwork and communication. These skills are important to your child’s development. Obstacle Course  Challenge your kids to complete an obstacle course! Use your child’s imagination to create a themed course that’s exciting for them to complete. This is a great indoor/outdoor activity that pushes your children to work through a variety of obstacles. Obstacle courses also help your children to work on their problem solving and motor skills. After School Sports Try signing your kids up for an after school activity! Communities and schools offer a wide variety of programs that are designed to get your kids moving. Soccer, basketball, swimming, karate, or gymnastics are great forms of exercise that your kids might be interested in trying out.   Don’t forget to keep your kids hydrated throughout all their activities! We’ve got your hydration needs covered with our Echo 12oz Stainless Steel Water Bottle. This bottle was designed with double wall insulation to  keep drinks colder for longer. Echo also has a leak-proof locking lid that helps prevent accidental spills.

Who wants to be stuck inside the gym when the weather is gorgeous? Summer is the perfect time to bring your workout routine outside. There’s no shortage of summer activities to try out that will have you working up a sweat in no time. We’ve pulled together a list of some easy outdoor workouts you need to try before summer is over. Stretch it Out  Pack up your mat and bring your yoga practice to the local park. Take in the summer scenery and enjoy the sounds of nature throughout your yoga flow. It’s a perfect outdoor workout to do on your own or with friends! Take a Lap  Nothing is more refreshing than jumping into the pool on a ninety-degree day. During the summer months, try adding swimming to your fitness routine. It’s a great total body workout with several health benefits. Including keeping the stress off your joints, building endurance, and toning your muscles.  Hit the Beach  Do you love spending time at the beach? Then this is your sign to try a beachside workout. There are endless opportunities when it comes to beach workouts. Grab a few friends for a game of beach volleyball, lace up your sneakers for a quick jog along the beach, or take your HIIT workout to the sand. If you’re feeling really adventurous, you could even try paddle boarding! Go for a Bike Ride It’s time to ditch the stationary bike! Grab your helmet and take your bike out to the trails. From your saddle, you can experience everything that nature has to offer during the summertime. Bike riding is a fun and low-impact activity that all ages will enjoy. Play Pickleball Did you know that pickleball is one of the fastest growing sports in America? It combines elements of tennis, badminton, and ping pong together to create this unique sport. Teams of two take turns hitting a wiffle ball back and forth across the court until one team reaches 11 points. It may sound easy, but it can get sweaty and competitive pretty quick.  Stay hydrated all summer long with our Tempo 30oz Stainless Steel Tumbler. It’s completely leakproof and will keep your drinks cold for hours. Fill it up before you leave the house and sip throughout all your summer activities.

Summer weather is the perfect time to take your workouts outdoors! The extreme heat and humidity of summer can make it challenging to exercise outside. With some extra planning and precaution there are ways to conduct your workouts safely outside. These tips will help you keep your cool throughout your summer workouts! Avoid Afternoon Workouts Between 10:00am and 4:00pm the sun is at its most powerful. Try switching to an early morning or evening workout schedule. Temperatures are considerably cooler at these times, which will make it easier to conduct your outdoor workouts. Heat-Appropriate Clothing When exercising your body naturally produces heat. It’s important to wear clothing that allows your body to breathe. Avoid heavier materials like cotton. Clothing made from sweat-wicking materials can keep your body from overheating! Protect your Skin Prolonged sun exposure is one of the leading causes of skin cancer. When exercising in the sun, protect exposed skin with sunscreen to prevent it from getting burnt. Make sure you are reapplying your sunscreen as needed. Keep your face protected by wearing a hat or sunglasses. Hydrate Regularly  In hot conditions, you sweat more and need to drink more water to offset the water that has been lost. Make sure you are hydrating before, during, and after you exercise. Sip around 4oz of water for every 15-20 minutes you are outside in the sun. This will work to prevent heat exhaustion and muscle fatigue. Use our Swift 40oz Stainless Steel water bottle to keep your water ice-cold in the summer heat. Listen to your Body  The heat affects people in many different ways. If you start to feel dizzy, nauseous, or short of breath, then you should probably take a break. Switch to lower intensity workouts on days of extreme heat.

This World Health Day, the World Health Organization is focusing on ways to clean our air, water, and food. In the midst of a polluted planet and climate change, people around the world are experiencing the impact. The WHO estimates that more than 13 million deaths around the world each year are due to avoidable environmental causes. Together we must work towards creating a healthier tomorrow for ourselves and for the planet! Here are a few ways you can keep yourself and the planet healthy!  Transportation  When choosing a mode of transportation why not opt for walking, cycling, or using public transportation when you can. Not only does this help to improve air quality by reducing carbon emissions made car exhaust but it also increases physical activity.  Consumption and Shopping In current state of the plastic pollution in the world, making small conscious efforts to reduce plastic waste is important. One way to help is to utilize reusable bags when shopping. Another easy swap is switching to a reusable water bottle like our favorite, Swift 32oz Stainless Steel Bottle. It’s perfect for filling up on-the-go.! Nutrition Try to buy your groceries from local producers when the option is available. This supports smaller businesses and cuts down on the carbon footprint of transporting goods. Additionally, reducing your meat consumption during the week can also cut down greenhouse gas emissions. Healthy Lifestyle  If you are currently a cigarette smoker, now might be a good time as ever to quit the habit! 600 million trees are chopped down yearly to create cigarettes, which decreases the clean air we breathe. Smoking also impacts many aspects of your body, including your physical endurance. When exercising you body receives less oxygen to your heart, lungs, and muscles.   For more information on ways to continue the movement towards a healthier tomorrow, visit www.who.int.

Tired of feeling rundown and sluggish? Then it’s time to rethink the way you’re hydrating. Maintaining proper hydration levels is necessary for making sure your essential body functions are taking place. Keep reading for our top five tips for staying hydrated throughout the day! Morning Hydration  After a night of rest, your body naturally wakes up dehydrated. Before even eating breakfast, start your day off with a glass of water. Your body will begin to feel refreshed and ready for the day ahead!  Flavored Water  Don't like the taste of plain water? Add some flavor to it! Cut up fresh fruits like lemons, oranges, cucumbers, and strawberries and infuse them into your water. If you’re looking for an even bigger boost in hydration try water enhancement packets such as Liquid IV or Hydrant. They come in a variety of tasty flavors and deliver a blend of electrolytes for instant hydration.    Set Reminders on Your Phone  Don't wait until you're thirsty to drink water! Use your phone to set recurring hydration reminders. By receiving these reminders every 2-3 hours, you can make sure you are staying on top of your daily water intake.  Eat Your Water  Reach your daily hydration goal even faster by incorporating fruits and vegetables with high water content levels. Our bodies are able to absorb the water from these foods and put it to good use. Here are some fruits and vegetables with the highest water content: watermelon, strawberries, pineapple, cucumbers, tomatoes, celery, broccoli, and leafy greens. Get a Hydration Vessel Have a busy day planned? Bring a reusable water bottle around with you to make sure you are drinking enough water. Our Goals Half Gallon Jug with straw was designed to help you reach your hydration goals. Its motivational time markers are there to help you track your liquid intake throughout the day. The 64oz capacity allows you to drink with fewer fill ups. Plus, the portable handle makes it perfect for on-the-go use.  Check out our Hydration Calculator to find your suggested daily water intake!

Did you know working up a sweat does more than build muscle and cardiovascular endurance? Daily exercise can also help strengthen your immune system and make your body more resilient. While boosting your immune system is always easier said than done, we’ve collected a few helpful natural ways to increase your bodies immunity. Eat Right Be conscious of what you’re putting into your body. Any kind of nutritional deficiency may lead to more frequent illnesses. Fruits and veggies should be at the forefront of your diet. These whole plant foods have antioxidants that help fight against free radicals. Additionally, make sure to choose fats carefully. Healthy fats can decrease inflammation and increase your immune system. Relax Stress increases the body’s production of cortisol and adrenaline, hormones that lower immune response. Meditation and ample sleep can help block the release of these stress hormones and in return increase immune function. Move It Regular, moderate exercise can boost several aspects of your body’s self-defense system. Physical activity strengthens your cardiovascular system as well as improves mood and reduces stress. Stay Hydrated Here at ZULU we cannot emphasize enough how important it is to stay properly hydrated. Set reminders on your phone or watch to grab a glass of water at two hour intervals throughout the day. Want to know how much water you should be drinking in a day? Check out our hydration calculator which will help you calculate the correct amount for your body type.

We have all had those days where we may have pushed ourselves a little too hard in a workout and we start to feel the effects the next day (or even a few hours later). It’s not fun and if you’re like us, you want to get rid of it as soon as possible. This soreness comes from damage in our muscle tissues, and our bodies reaction is to repair this, causing inflammation. Whether you're trying a workout that's new to you, or more intense than usual, ease your sore muscles with one of these strategies. Massage Treat your tired muscles to a massage aimed at the muscles you've been working. Massages after exercise help increase blood flow to the muscles, reducing soreness. Even if your muscles are already sore, a massage will still help circulation and reduce inflammation. Foam Rolling Foam rolling benefits your muscles by using pressure and targeted massage to prevent the scarring of connective tissues. Foam rolling also increases circulation to deliver oxygen to affected areas, which helps reduce tenderness and swelling. Don’t have a foam roller? Use tennis balls or a can of soup to roll out those tight muscles. Ice A hot bath can help reduce swelling, increase blood flow and relax your sore muscles, but giving your muscles the cold treatment is even more beneficial. Applying ice to sore muscles after exercise will help prevent further muscle damage and speed up the healing process. A bonus of using ice? Ice will numb nerve endings, relieving you of pain. Sleep This sounds like the easiest (and most relaxing) way to treat sore muscles, but it can be exactly what your body needs. Lack of sleep can lead to higher levels of inflammation, so any soreness you have will feel even worse when were exhausted. Our bodies are able to repair cell damage in our sleep. Take this as your sign to get some extra z's! Cherry Juice After a grueling workout, sipping on tart cherry juice can help ease sore muscles and reduce inflammation. Cherry juice is loaded with antioxidants that help prevent strength loss and decrease workout-induced muscle damage. Give this recovery trend a try and enjoy a speedy recovery. Got any other tips for treating sore muscles? Share with us in the comments.

Feeling a little groggy or mentally fuzzy? The foods we put into our bodies can directly affect how we feel both physically and mentally. Diet plays such an important role in our overall health. But did you know there are certain foods that can even help improve the health of your brain and help reduce that brain fog? Here are some of the best foods for brain health:  Berries Berries, especially blueberries, contain antioxidants that aid in communication between brain cells, as well as anti-inflammatory properties that reduce the risk of brain aging Fatty Fish  Full of omega-3 fatty acids, fish is a great brain food because it provides essential acids for the production of brain and nerve cells  Leafy Greens  Greens like broccoli, spinach and kale are rich in brain-healthy nutrients like vitamin K, folate and beta carotene. Greens can help improve memory and vitamin K helps with the formation of fat inside brain cells  Nuts Nuts are a great source of protein and healthy fats, plus some nuts are high in omega-3 fatty acids which help lower blood pressure and protect arteries Tea and Coffee Your morning dose of caffeine can do more than just wake you up! Both coffee and tea contain caffeine, which boosts brain function and improves alertness. Try Green tea for additional amino acids!  Pumpkin Seeds This seasonal snack is great for preventing brain fog! Pumpkin seeds contain antioxidants, zinc, magnesium, copper and iron which help control nerve signals, improve memory and aid in learning.

Keeping your mind mentally fit isn’t as difficult as you may think! You can add mental exercises to your daily activities that can help you feel better and think more clearly. You don't need to set aside tons of time each day to build your brain muscle, start with scheduling 10-15 minutes for mental fitness. Keep reading for our top four brain building exercises! Focus on One Task Sometimes we multitask to try and get more things done at once, but it actually creates more problems than it solves. Try focusing on one task at a time - this will help you improve your concentration and be more productive in the long run.  Positive Affirmations Self affirmations, or talking to yourself in a positive way, helps increase your self-confidence, well-being and satisfaction. Start with making a list of your good qualities and remind yourself that you are perfect just as you are.   Play Games Brain games are a great way to built mental fitness. Games that test logic and reasoning can help increase your attention span, reaction time, and task-switching abilities. In addition to video games, try board games, crossword puzzles and sudoku! Read a Book You've probably been told this plenty of times, but reading really is great for your brain! Reading can help you visualize what you are reading, imagine voices, and ignite your imagination! For some people, reading can also be a great relaxation technique, so set some time aside to open a good book. Got any other helpful tips? Share with us in the comments.

As the hydration experts you’ve heard us talk about how important proper hydration is to your overall health. Not only does hydration contribute to our kidney function, mental concentration but our overall wellness. It’s easy to forget to grab your water bottle when heading out the door, so why not try to get that water intake in the moment you wake up? There are certain fruits and vegetables you can add to your diet that will help increase your water intake without much thought. These foods will help keep you hydrated while providing a variety of vitamins and minerals, so keep reading and get ready to snack! Strawberries Water Content: 91% Strawberries have a high water content, making them one of the most hydrating berries. Besides contributng to your daily water intake, strawberries provide fiber, antioxidants and vitamins and minerals (including vitamin C, folate and manganese) to your diet. Easily add strawberries to your diet by blending them in smoothies or adding them to your water with some mint for a refreshing drink. Oranges Water Content: 87% Popular for their richness in vitamin C, oranges are also high in water content, fiber and potassium. The water and fiber in oranges can give you the feeling of fullness, helping with appetite control. Citrus fruits, like oranges, can also help the body absorb iron from other foods, so try adding an orange to your breakfast parfait or having a glass of orange juice in the morning. Zucchini Water Content: 94% With a water content of more than 90%, zucchini is on the top of the hydrating foods list. The high water content makes zucchini fairly low in calories, plus it will contribute vitamin C to your diet. Vitamin C is essential for a healthy immune system, especially during flu season. Add zucchini to your next batch of soup or have it as a side dish. Watermelon Water Content: 92% Watermelon is one of the most hydrating foods you can eat, and is perfect for summer barbeques as it's refreshing for hot weather. Watermelon contains several important nutrients, including vitamin C, vitamin A, several B vitamins, potassium,, magnesium, and other minerals. Add watermelon to flavor your water or use it to make healthy ice pops to enjoy on a hot day. Cucumbers Water Content: 96% Made up of 96% water, cucumbers have the highest water content of any food! Plus, they're low in calories and are a good source of potassium. Add extra hydration to your diet easily by adding cucumber to your water, eating it with hummus, throwing it in a salad or even eating it plain.

We get it. Sometimes you’re just not in the mood to chug down multiple glasses of water. It can get old and who doesn’t want to spice up their hydration routine? We’ve gathered our top four picks for post workout drinks (that aren’t water). Chocolate Milk Great news for chocolate lovers! Chocolate milk is beneficial for endurance athletes and runners. The high water content and double the carbohydrates (compared to plain milk) can rehydrate you and replenish essential electrolytes, such as potassium, calcium, and magnesium. Plus, the protein from chocolate milk aids in the repair of damaged muscle fibers. 2. Coconut Water Among the many benefits of Coconut water is post-workout recovery. Like most popular sports drinks, coconut water contains high levels of nutrients and antioxidants, such as potassium and magnesium - but with less sodium. Less sodium is essential for replenishing after a sweaty workout. 3. Cherry Juice Looking for some recovery for your tired, sore muscles? The anti-inflammatory properties of Cherry Juice help prevent strength loss and decrease muscle damage after your workouts. Cherry juice aids in recovery by increasing antioxidants and decreasing inflammation. 4. Tea After a hard workout, Black and Green tea aid in fat oxidation (the process of breaking down fats into smaller molecules that get stored and used for energy). High levels of antioxidants in black and green teas can also help reduce muscle soreness and recover muscle strength faster. Now what are you waiting for? Go hydrate!

You’ve probably heard it a thousand times but proper hydration is so important to your overall health. Did you know your body sends out distress signals to let you know it’s time to drink some water? Check out these five signs that may mean it’s time to grab a glass…or two: Hunger Kicks In When your body needs water, it will accept any source of water, including food. Before having a snack, try drinking a glass of water to see if your “hunger” is real. Bad Breath Dehydration causes our saliva product to slow down. Less saliva means more bacteria in your mouth…leading to breath! Try drinking some water to take care of this problem. Feeling Grouchy The next time you’re in a bad mood, consider your hydration levels. You may feel more angry, annoyed or frustrated when you’re dehydrated. Simple fix? Drink some water! Afternoon Slump Feeling like your brain is drained? It could be your body begging for water. Dehydration can impair our cognitive tasks, giving us the feeling of inability to make decisions or finish a project. Headache Dropping water levels can decrease the amount of fluid surrounding our brains. Fluid provides padding in the skill to protect again movement and bumps. Less fluid in the skull can give you a pounding headache.