How to stay hydrated this summer

Hot summers means you need to stay hydrated.  Last year I blogged on hydration and it is one of my most popular blog posts.  What is the best way for you to stay hydrated?  One would think drinking 8 glasses of water a day is all one has to do.  But is drinking more water really the best way to hydrate?  Are there other ways to stay hydrated like eating a slice of watermelon?  What are the best liquids for hydration?  Kids aren’t always the best at drinking water so what else can parents do to help keep their kids hydrated in hot weather?


What is the first sign that you need more fluids/water?  Believe it or not the first sign that your body needs more water or fluids is thirst.  Another sign is the color of your urine – the darker the color, the more dehydrated you are.  Here are some early warning signs that you are getting dehydrated:

  • Thirst and then feeling lightheaded
  • Your mouth feels dry
  • You feel tired
  • Urine is darker

How much water/fluids do you need?

From my post, Is water the best for hydration? , I noted the Institute of Medicine recommends women consume about 91 ounces, about 11.3 cups and men should consume 125 ounces a day, about 15.6 cups.  But this is from FOOD and BEVERAGES so you don’t need to be guzzling this much plain water each day.  This fluid intake would include all fluids, coffee, tea, juice, milk and foods high in water like watermelon.  In fact, about 20% of our “water” needs come from the foods we eat.

What beverages are best for hydration?

Ask someone what beverage would be best for hydration and most people would answer, “water”.  Nothing wrong with drinking water to hydrate but researchers have found other beverages are actually even better for hydration.  Researchers in Britain studied how long different fluids stayed in your body and they came up with an Oral Rehydration Score.  (Read more at:  Is water the best for hydration? ) Four beverages were found more hydrating than water:  Pedialyte, fat-free (skim) cow’s milk, whole milk, and even orange juice.  The researchers didn’t test fake milks like Almond Milk, but that would be an interesting study.  Apparently, the nutrients in beverages like cow’s milk and 100% juice help your body retain water.

Beverage

Oral rehydration score

Water

1.0

Pedialyte

1.5

Fat-Free (skim) Cow’s Milk

1.5

Whole Milk

1.5

Orange Juice

1.1

 

I am not surprised that real 100% juice is great for hydration, as I find a glass of real orange juice on ice is a most refreshing drink after a walk on a hot summer’s day.  100% juice is about 85% water which makes it a great choice for hydration.  Along with some water you get vitamins and antioxidants.  Be sure it is 100% juice and not a juice drink.  (See:  Are you drinking real juice or fake juice?) 

Tea – choose the caffeine-free teas for hydration.  Drinking tea is about as hydrating as drinking plain water and the tea adds some antioxidants to your day. 

What foods are hydrating?

Many foods have a high-water content.  Medical News Today has an article, Hydrating foods:  The top 20 and their benefits.  Not only are some foods high in water content but the following foods have at least 85% water. 

  1. Vegetables with a high-water content:  cucumbers, iceberg lettuce, celery, tomatoes, Romaine lettuce, zucchini, watermelon, spinach, kale, broccoli, carrots
  2. Fruit – strawberries, cantaloupe, honeydew melon, peaches, oranges, pineapple, apples.  Watermelon is a great choice as it is 92% water, what a great way to stay hydrated on a hot day.  And watermelon is low in calories – only 46 calories per cup. 
  3. Milk – cow’s milk is a great source of water and more hydrating than plain water.

How can parents/caretakers keep kids hydrated in hot weather?

  1. Remind kids to drink some water – the “Y” I go to has kids bring in their own water bottles and they remind them to drink water throughout the day.
  2. Foods – serve kids hydrating fruits and vegetables like those listed above.  Most kids love watermelon on a hot day.
  3. Milk – serve some real cow’s milk at every meal as MyPlate recommends.  Real cow’s milk is great for hydration and great for many nutrients like calcium and vitamin D.
  4. Juice – serve kids some 100% juice on ice – a very refreshing drink and if 100% orange juice, you get some vitamin C and other nutrients.
  5. Popsicles – my daughter told me about some great tasting popsicles made out of 100% juice.  Outshine Fruit Bars are made from real fruit and real juice, no high fructose corn syrup, no artificial colors and my daughter says they taste great.  Only 40 calories so anyone can enjoy this treat.
  6. Fruit Infused water – good for parents and kids.  Have kids help make the infused water and they will be more likely to drink it.  Check out these 23 infused water recipes.  Try the Summer Squeeze of strawberry, lemon and mint or the Sun-Kissed Apricot and Berries infused water.  For extra vitamin C, enjoy the Citrus Burst of orange and lime infused water.   

Feeling thirsty on a hot day?  Time to hydrate.  I always have some water with me at the gym, in the car, wherever I go.  At home, I like to stay hydrated with real 100% juice, real cow’s milk or fruit and vegetables as well as infused water.  I met an older couple at a doctor’s office waiting room.  They each had a water bottle with a number on it.  I asked what the number was for.  The wife said they number 8 water bottles for each of them every morning and they try to drink all 8 by evening.  Now this is couple who takes their hydration seriously.  One doesn’t have to number water bottles but staying hydrated is important to good health.

 Sources:  signs, Is water the best for hydration? , Institute of Medicine , Is water the best for hydration?  , Are you drinking real juice or fake juice? ,   Hydrating foods:  The top 20 and their benefits. , 92% water , calories ,   MyPlate , Outshine Fruit Bars , 23 infused water recipes, Summer Squeeze , Sun-Kissed Apricot and Berries ,  Citrus Burst     Image Sources:  Infused-water , Popsicles   , Real cow's milk,  Hydration

 Strawberry Mint Lemon Water

 Ingredients

1 pint strawberries, sliced

10 fresh mint leaves, torn

1 lemon, sliced

2 quarts water

 Directions

Combine strawberries, mint and lemon in a large pitcher.  Add 2 quarts of water.  Refrigerate at least 3 hours or up to 2 days.  


 


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