Are You Drinking Enough Water? + Super Water Recipe

Staying adequately hydrated is one of the most important things you can do for your health. Often, physical ailments and weight management issues can be reduced, or supported, with simply drinking more water and giving the body the hydration it needs to conduct basic body functions. Did you know that some of the most common symptoms of dehydration are constipation, headaches, fatigue, and muscle or joint pain?

Here’s some of the early signs to dehydration:

  • headaches
  • muscle aches
  • fatigue
  • depression
  • cramps
  • irritability

And here’s some of the more mature signs of dehydration:

  • heartburn
  • joint or back pain
  • migraines
  • constipation
  • fibromyalgia
  • colitis

So, to be sure that you are drinking enough, you should be drinking half of your body weight in ounces of filtered water a day…without exceeding 100oz. And if you are drinking any diuretics, like coffee, caffeinated teas, sodas, alcohol or fruit juices, then add an additional 12-16 oz. to your daily intake for every 8oz. of the diuretic beverage.

Now, don’t get me wrong…I hear many people say, “I don’t like the taste.” 

Therefore, here’s some ways to help make water more enjoyable:

  1. Add a 1-2 drops of essential oils to every 8oz. glass. LemonGrapefruit and Slim and Sassy are some of my favorites.
  2. Flavor it with your favorite fruits.

To figure out how much water you need to be fully hydrated, use this equation:

  • body weight (pounds)/2 = water in ounces 
  • water in ounces/8 = water in cups
  • water in cups/4 = water in litres 

If you’re an active person, or live in a hot climate, you will need to drink more to meet your needs. To learn more about staying adequately hydrated and other simple health habits you can embrace o see better results download this FREE report or take this course

If you’re not a fan of drinking water, you can also gain more hydration  by eating fruits and vegetables, which contain a lot of water, or drinking fruit and vegetable juices. 

However, one of the best ways to get enough water each day is to drink one full litre in the morning before you eat anything! If you’re going to drink water, why not turn it into a superfood, super nutritious drink? 

That’s why I drink this super water every morning. Feel free to follow to recipe or adapt it by adding your own favourite essential oils and superfoods and make your own super nutritious water. 

I must warn you! Not everyone is ready for the taste of this water, but it’s very nutritious. I suggest drinking it as fast as you can to get the nutrients in your body without having to taste it. If you prefer a tastier version, add a small amount of fruit juice or sweetener if needed.  

Rachel’s Super Water Recipe


1, 1 litre glass mason jar

1 drop of lemon essential oil, or 1/2 lemon, juiced

1 drop of lime essential oil

1 drop of On Guard essential oil blend

1/2 – 1 tsp. Wheatgrass powder (optional)

1/2 – 1 tsp. Medicinal mushroom blend (optional)

Filtered water


  • Set out your clean, glass mason jar. 
  • Juice the lemon and pour the juice into the jar.
  • Add your superfoods
  • Fill the jar to the top with filtered water. 
  • Top with a lid, shake and drink it immediately

NOTE: I like to get my superfoods from The Light Cellar in Calgary but feel free to purchase your superfoods from a local favourite or order online. 

Until next time, 

Happy drinking! 

Rachel Joy Olsen, BSc., MBA

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