Summer is in full swing now. This new season got me thinking about some easy ways stay hydrated so you can stay healthy, but still enjoy your favorite activities.
What are the recommendations for daily fluid intake?
Although 8 glasses of water per day is the classic go-to recommendation, it is likely not enough for most people. Aside from a fluid restriction for a medical reason, the Institute of Medicine (IOM) advises women to get 9 cups (a little over 2 liters) of total fluids from beverages in a day, and men to obtain 13 cups (about 3 liters) of total fluids from beverages in a day. These needs can increase if you:
- are sweating a lot, or are living in a warmer climate
- are physically active
- have certain health conditions
- are pregnant or breastfeeding
- are drinking alcohol or caffeine, as these are diuretics
People who are age 65 and older need to be more vigilant about their water intake. As we age, our thirst sensitivity can decrease, potentially leading to dehydration.
What fluids besides water can help us stay hydrated?
My favorite drinks to quench my thirst in the summer heat are coconut water, and lemon water. Coconut water is rich in electrolytes, like potassium, which helps our body and cells to rehydrate more quickly. I recommend drinking 1-2 cups of coconut water per day.
Lemons contain vitamin C, potassium, magnesium and calcium, and when added to water, is very hydrating for the body. It gently supports digestive and kidney health as well. I recommend squeezing half a lemon (or 2 tablespoons of lemon juice) into 8 ounces of filtered water and drinking one cup per day, preferably in-between meals.
Broths, like chicken and vegetable broth, are great too, as are non-caffeinated herbal teas.
How can we know if we are getting enough fluids?
It is important to sip on water throughout the day before you start feeling thirsty. I recommend starting off your day with 16 ounces of water to jumpstart your morning hydration after not eating or drinking all night while asleep. A good rule of thumb to assess your hydration status is to look at your urine color.
If it is dark yellow, it likely means you need to drink more water. A good color to aim for is pale yellow, as that indicates adequate hydration. Some supplements or medications may change the color of your urine regardless of how much water you drink, so that is something to keep in mind too.
Can we eat our way to better hydration?
Fresh fruits and vegetables are also wonderful sources of water. Our bodies generally get 20% of its water needs met through food. Therefore, it’s good to include water-rich fruits and veggies in your meals and snacks to boost hydration during the warm summer months. These include things like:
- Watermelon
- Cucumber
- Celery
- Citrus, like grapefruits and oranges
- Cauliflower
- Strawberries
- Lettuce
- Zucchini
- Tomatoes
Here is the link to a mint-cucumber salad that I have been loving lately: https://www.onceuponachef.com/recipes/minted-cucumber-salad…. It is refreshing, nutritious, and most importantly, delicious! Give it a try and let me know how you like it 🙂
