Health Healthy Living

Water Fresca

Written by Ranae Aspen

Did you know that your body is over 80% made up of water?  

Do you get 8 to 12 glasses of water a day? 

Most of us answer no.  We consume other beverages such as pop, coffee, tea to name a few.  Water is the most essential beverage and yet it tends to be the least consumed.  Everyone has their reasons, I don’t think about it, I don’t like the taste of it, and I just really prefer to drink other things. 

We are approaching summer and with that an increase in our outdoor temperature.  Water needs to be included into your daily diet in order to keep you hydrated and to keep your body running healthy. Also, you can not count caffeinated beverages even if they do contain water in the ingredients.  Caffeine cancels out water because caffeine causes dehydration.   If you increase your activity like I do with things such as gardening, you will need to have even more water in your daily routine. 

One of my favorite things to do is make Fresca Water.  Fresca water is so simple, slice up your favorite fruit, put in the bottom of a pitcher or a water bottle, fill with ice and water.  How easy is that?  Here is the recipe I used in the picture for this article:

Fresca Water

1 to 2 washed and sliced granny smith apples (or your favorite variety of apples)

1 washed and sliced orange

1.  Wash and slice fruits.  Squeeze one slice of the orange over the sliced apples to prevent browning.

2.  Place fruit slices in bottom of pitcher or water bottle and cover with ice and water.  Store in refrigerator.

water fresca


You can use whatever fruit is in season.  Strawberries are a good buy right now and soon you will see other berries such as raspberries and blue berries.  This is a great way to increase your intake of water.  If you are still not convinced and you prefer your sugary drink over water, check out the information at UNL.  The leader hand guide has a great power point of the lesson that is helpful. 


Have you ever wondered what happens if you were to stop drinking water?  Check out this video to find out!





About the author

Ranae Aspen

Ranae Aspen graduated from UNL/UNO with her BS in Consumer Science and Education in 1991and with her Masters of Applied Science in Ag Leadership and Community Nutrition from UNL in December of 2012. Ranae has enjoyed careers in the Health Food industry and in the field of Human Services assisting low-income families with self-sufficiency and nutrition.
She and her husband Dan have two children, Daniel, 15 and Leslie 13. Ranae and family live on a small acreage and they are establishing a fruit orchard, they garden. They share their acreage with their dog Sampson, numerous cats and chickens. Life is busy and Ranae’s passion for sustainable agriculture and nutrition is evident with her blog, Eating Healthy in a Tough Economy, h and in her daily life. Julia Child once said, “Find something you’re passionate about and keep tremendously interested in it.” This describes Ranae, her passion runs deep and she loves to share it with the community.