“What temperature is it in North Dakota right now?” my colleagues from around the U.S. ask.

In the depths of winter, my reply might vary from 0 to minus 30 degrees Fahrenheit. They gasp, as many of my colleagues live in warmer states.

Lately, North Dakota temperatures have rivaled or even surpassed the temperatures in Florida and Arizona. I texted an “I’m melting!” comment to one of my colleagues.

I decided to mow our front yard one morning before the afternoon heat. It was very warm and humid that morning, but the grass was getting fairly tall.

I was happy when the battery on our push mower ran out of power as I was about to tackle the boulevard. That gave me a break to recharge the mower and cool myself down.

A large glass of ice water helped me rehydrate, and using a straw helped me drink the water faster.

The temperature soared to 95 degrees that afternoon, so doing the physical labor in the morning was a good plan. I thought about hiring a teenager to do it next time.

Staying hydrated is critical to our health. Adult humans are made up of about 60% water, depending on age and sex. Babies have a high percentage of water at nearly three-fourths of their weight, while older adults are made up of less water.

Being well-hydrated not only helps regulate our body temperature and waste removal but also cellular functioning. If you ever feel a little foggy-brained when you are thirsty, keep in mind that the human brain is nearly three-fourths water.

What is the best way to rehydrate if you're not an elite athlete running a marathon? Do you really need sports drinks? Or will soda, iced coffee or even a cold beer do the job?

As you probably know, beverages containing sugar, caffeine and alcohol are not our best sources of hydration.

Most health experts recommend drinking to thirst, with plain water as the beverage of choice. When you eat a nutritious meal or snack, the electrolytes (sodium, potassium) lost in perspiration are replenished.

Researchers also have studied plain milk and chocolate milk as postexercise recovery beverages. Milk provides protein, natural sugar (lactose), electrolytes such as sodium and potassium, and plenty of water. While early findings were promising, more research is needed.

Remember, too, that drinking too much water can lead to water toxicity. Although rare, drinking excessive amounts of water can be dangerous because it dilutes sodium and other electrolytes in the body. Our kidneys can remove about a quart of water per hour.

In general, health experts recommend that women need 11.5 cups and men need 15.5 cups of fluids from all sources — including water, other beverages and all foods.

Unfortunately, many people do not drink enough water, so consider these reminders:

• Keep a reusable water bottle at your side. Fill it with water and ice. If you prefer, add some cucumber or citrus slices or mint leaves to flavor it. Remember to wash your bottle every day.
• Remember to have at least three servings of vegetables and two servings of fruit every day. Have an orange, strawberries or a slice of watermelon for a snack. Fruits and vegetables are rich in potassium, and many fruits and vegetables are about 90% water.
• Have a glass of water with your meals and snacks.
• Note the color of your “hydration barometer” when you visit the bathroom. If your urine is dark yellow, drink more fluids.

Here’s an easy way to get your fluids and your fruits.

Frozen Grapes

Rinse seedless green or red grapes thoroughly in a colander under cool running water. Place the grapes on a paper towel, then pat dry with a second paper towel. Remove the stems. Flash freeze on a tray in your freezer about two hours. This process will prevent the grapes from sticking together. Place in freezer-safe storage containers in the freezer.

Note: Keep in mind that whole grapes can be a choking hazard for young children and are not an appropriate snack for them. Fresh grapes for children should be cut in fourths. Do not give dogs any grapes (or raisins) as treats, because they are highly toxic and could lead to kidney failure or, potentially, death.

One cup of frozen grapes has 104 calories, 0.2 grams (g) fat, 1 g protein, 27 g carbohydrate, 1.4 g fiber and 3 milligrams sodium.

(Julie Garden-Robinson, Ph.D., R.D., L.R.D., is a North Dakota State University Extension food and nutrition specialist and professor in the Department of Health, Nutrition and Exercise Sciences.)

NDSU Agriculture Communication – July 16, 2026

Source: Julie Garden-Robinson, 701-231-7187, julie.garden-robinson@ndsu.edu

Editor: Dominic Erickson, 701-231-5546, dominic.erickson@ndsu.edu