By Danielle Maguire, RDN, Nutrition Program Director
Staying hydrated is crucial year-round, but especially important when the temperatures rise! Summertime is full of outdoor activities and hot, humid weather, which can quickly lead to fluid loss through our sweat. Proper hydration is key to provide your body the fluid it needs by keeping the heart and muscles working efficiently, and regulating body temperature, and it can even reduce your risk of developing kidney stones, UTIs, and constipation. Your body is made of about 60% water, so fuel it with what it needs most!
Tips to Boost Your Water Intake
- Listen to your body: If you are thirsty, drink water! Thirst is a sign you’re already mildly dehydrated.
- Choose water: Water is the best choice. Pop or energy drinks can actually worsen dehydration due to the sugar and caffeine content.
- All day hydration: Consume water with and between meals. Keep water handy by carrying a refillable water bottle.
- Choose high water content foods: Fruits like cantaloupe, strawberries, and watermelon have 90-100% water content, along with vegetables such as lettuce, cabbage, and celery!
- Don’t like plain water? Squeeze in some fresh lemon juice, or toss in cucumber slices, mint, strawberries, or whatever you have on hand! You can also buy a variety of liquid and powdered flavorings, just beware of the added calories and sweeteners.
Know the Signs of Dehydration
- Intense thirst, dry mouth
- Exhaustion
- Dark yellow urine or infrequent urination
- Rapid heart rate or breathing
- Confusion
- Dizziness or fainting
Preventing dehydration is vital! It can impact your mood and memory. Medical attention is often needed with severe dehydration since it can lead to more serious problems such as kidney failure, heart problems, and even death.
Electrolyte drinks help replace the electrolytes – primarily sodium and potassium – that you lose in sweat. Electrolyte drinks are most beneficial during intense exercise and/or in hot and humid weather.
Your body runs on water! Women need about 9 cups of fluid per day, and men need about 13 cups. Make hydration a priority this summer!
Source: Academy of Nutrition and Dietetics
