Healthy Hydration for Hot Weather

water bottleNow that the hot summer weather is here (at least for those of us in New England), it’s important to think about drinking plenty of water and other healthy beverages to protect yourself from the heat. It might be hard to believe, but water makes up more than half of our body weight. That means we require a lot of water to keep all of our cells, tissues, and organs healthy! Our bodies naturally lose water every day, especially during the hot summer months. Losing more water during the summer makes it very easy to become dehydrated.

To stay properly hydrated, it is recommended that we drink 8-10 cups of fluid per day. You may be thinking to yourself, “That’s a lot! How will I have time to drink so much?” Don’t worry, getting enough fluids may be easier than you think. Just be sure to have a cup or two of fluid with every meal and snack, and remember to take a break from your summer activity to re-hydrate.

I know that when I go to the grocery store or market, the beverage aisle can be overwhelming as there are so many options including sports drinks and sodas. These products may taste good and do contain water, but they also contain a lot of added sugar! Having too much sugar may put you at risk of having health problems such as cavities, weight gain, and diabetes. Though water is always the best choice to keep our bodies well hydrated, below are a few ideas for other healthy options.

  • Plain or Flavored Seltzer
  • Water flavored w/fruit slices or frozen fruit juice ice cubes
  • Low-Calorie Sports Drinks (such as PowerAde Zero, Propel, G2, and Vitamin Water Zero)
  • Diluted 100% Juice (4 oz. water and 4 oz. juice)
  • Juice Spritzer (4 oz. juice and 4 oz. seltzer)

So enjoy the warm weather, but be sure to drink up!

-Dietitian Jill