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Stay Hydrated This Summer

With temperatures rising, be sure to stay hydrated while enjoying the great outdoors this summer. Instead of grabbing a sugar-sweetened beverage, such as lemonade, Gatorade or juice, choose to quench your thirst with water.

With temperatures rising, be sure to stay hydrated while enjoying the great outdoors this summer.

Instead of grabbing a sugar-sweetened beverage, such as lemonade, Gatorade or juice, choose to quench your thirst with water. Not only is water a necessity to live, it also prevents consumption of extra sugars and calories, which benefits your health.

In fact, roughly 60 percent of the human body is composed of water, making healthy hydration habits essential. Water benefits your health in several ways:

  • Drinking water with meals aids digestion.
  • Drinking water is the best way to get rid of water retention and bloating.
  • Water keeps skin clear of acne and other facial blemishes.
  • Water is the main food the body needs to live. The human body can survive only up to one week without water.
  • The thirst reflex appears when the body already is dehydrated.
  • Water acts as a transporter for oxygen and other nutrients throughout the body.
  • Water keeps the kidneys functioning.
  • The amount of water you should drink in a day depends on your gender, size and activity level. If you’re more active, you need to drink more water.

These facts illustrate just how important water is in our body; without this nutrient, we would not function.

So how do you drink more water on a daily basis? Keep reading for fun ideas on how to dress up plain water to increase your water consumption:

  • Add a splash of your favorite 100 percent fruit juice or freeze juice in an ice cube tray to add to water.
  • Infuse water with fruits, vegetables and herbs.
    • Classic combinations for infusing water:
      • Strawberry cucumber
      • Lemon lime
      • Blueberry orange
      • Blackberry mint
  • Infusing water allows the nutrients found in fruits, vegetables and herbs to be incorporated into the water. You’re getting more than just hydration when you infuse your water.
  • Drink hot or cold tea.
    • Tea contains antioxidants, which are associated with heart health.
    • Polyphenolic compounds, such as catechins, that are found in tea may play a role in preventing cancer.
    • Various herbal teas, such as peppermint tea, may soothe the digestive tract.
    • Mash blackberries, raspberries or strawberries and add carbonated water for a sparkling surprise.

Endless variations of how to dress up your water exist, so be creative and think outside the box.

We wish you a happy, healthy and hydrated summer!

By: Ashley Gehl, Dietetic Intern, NDSU Extension

 

Filed under: fca newsletter

Sponsored in part by the Sanford Health Foundation.

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