NDSU Extension - Benson County


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Stay Hydrated this Holiday Season

A Taste

For Nutrition

By Kimberly Fox, Extension Agent

Family Nutrition Program/Family and Consumer Science


Stay Hydrated this Holiday Season

Simply because the weather has cooled down, does not mean that we need to lessen the amount of water we consume.  Oftentimes, as the weather gets colder, we consume less water, which can lead to our body to becoming dehydrated.

Water is crucial for our body, and it is essential to our well-being that we consume water on a daily basis.  Water serves many purposes such as keeping our body cool, helping our body digest food, moving nutrients throughout our body, and helping our body remove waste.

On average, we need about seven to eight cups of water, however this amount can vary based on your age, body type, amount of exercise you get, and a variety of other factors. 

A good rule of thumb is that if you are thirsty, you should be drinking water.  It is a good idea to have a refillable water bottle with you whenever possible so that money is not wasted on buying water, and you can easily stay hydrated.  While water is the best source of hydration, milk and 100% fruit or vegetable juices can be a good option, too. 

Beyond water, some foods are also very high in water content, and can help towards keeping us hydrated.  Many fruits and vegetables have a high water content.  In fact, spinach and watermelon are made up of about 90% water.  Grapes follow closely and are made up of about 80% water.

If you find yourself wondering why we need to consume so much water on a daily basis, consider that our body is made up of 65% water.  When we fail to replenish that water, it leaves our body feeling less than ideal.

Here is a recipe for Taco Soup.  It includes ingredients from the protein and vegetable group and would go great with a glass of water.  Enjoy!

Taco Soup


  • 1 pound ground beef (90% lean)
  • 2 cans diced tomatoes (14.5 ounces each)
  • 2 cans corn (15.5 ounces each, rinsed and drained)
  • 2 cans red kidney beans (15.5 ounces each, rinsed and drained)
  • 1 1/2 teaspoons chili powder
  • 3/4 teaspoon cumin powder
  • 3/4 teaspoon garlic powder
  • 1/3 cup water

Directions: Cook meat in a pot over medium heat until brown.  Put meat in a strainer to drain fat. Rinse with hot water.  Mix all the ingredients in a pot and cook on low for an hour.

Makes: 10 servings.  Each serving contains 265 calories, 5 grams of fat, 503 mg of sodium, 39 carbohydrates, 10 grams of fiber, and 19 grams of protein.



  • NDSU Extension Service, On the Move to Stronger Bodies, All About Water
  • Maryland Food Supplement Nutrition Education program, 2009 Recipe Calendar
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