Water is one of the most important elements for all living things, especially during the warm summer months. When spending a lot of time outside and splashing in the pool, it can slip our minds to sip on water and consume hydrating foods. It is especially important to make sure infants, kids, pregnant women and older adults stay well hydrated as they are at the highest risk for dehydration.
Why Hydration is Important
Many of us know that drinking water is important, but why? To start, our body is primarily made up of water. When we lose body fluids through sweating, exhaling and eliminating waste among other things, we need to replace those fluids.
Water has several functions in the body. Here are a few:
- Carries nutrients and oxygen to cells
- Lubricates joints
- Regulates body temperature
- Flushes out waste products
How to Stay Hydrated
Let’s talk about how to reach your hydration goals. Water intake is very individualized depending on activity level, body size and weather. A good general rule of thumb is to drink half an ounce of fluid per pound of body weight. For example: If you weigh 150 pounds, aim for 75 ounces of water per day. If you are unsure if you are staying well hydrated, you can always do the urine test! If your urine is looking close to an apple juice color, you are not hydrated enough. The goal is to have urine that is a light, pale yellow color.
Electrolyte drinks are very trendy right now, and you have likely tried them before or drink them daily. There is a place for electrolytes, but they might not be for everyone. People who are exercising excessively, have been outside in extreme heat or have been dealing with a dehydrating stomach bug would likely benefit from an electrolyte drink. When choosing an electrolyte drink, make sure to check for added sugars. If there are added sugars, I recommend looking for new electrolytes. I often see electrolyte drinks with an abundance of sodium as well. While sodium replenishment is great for when you are excessively sweating, you likely do not need the 1,000mg sodium supplement.
Tip: If you are not a big fan of how electrolytes taste (like me!), you can always dilute your electrolytes or use ½ the electrolyte packet at a time. This gives you the benefits of the electrolytes but also reduces the taste.
Hydrating Foods
- Cucumbers
- Tomatoes
- Zucchini and summer squash
- Watermelon
- Strawberries
- Asparagus
- Cantaloupe
- Spinach and iceberg lettuce
- Radishes
Try to incorporate these more often, and not just for the hydrating benefits because these foods are also full of fiber and are nutrient dense!
Easy Ways to Add Flavor to Water
- Fruit infusions – such a fun way to make your water more tasty!
- Blood orange + rosemary (see recipe below)
- Blackberry + mint
- Strawberry + cucumber
- Lemon + rosemary
- Orange + basil
- Cucumber + cantaloupe
Blood Orange and Rosemary Hydration Drink
Ingredients:
- 6 cups of water
- 2-3 blood oranges
- 6 sprigs of rosemary
- ice
Instructions:
- Fill a pitcher with 6 cups of water.
- Wash and slice the blood oranges. Squeeze a few blood oranges into the water, and drop them all into the pitcher.
- Roll the rosemary between your hands to enhance its flavor. Add to the water.
- Add the desired amount of ice and serve. Enjoy!
