As warmerbrtemperatures heat up the summer nationwide, being prepared for the season’s outdoorbractivities means more than sunscreen protection and appropriate dress. Healthbrexperts statebrthat keeping yourself hydrated by drinking enough water andbrother beverages when temperatures rise is critical to safely enjoying thebrfun of thebrseason.
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“While we typicallybrput time and thought into what we’ll serve at family barbeques or which foodsbrto bring to the beach or park, we sometimes overlook the need to hydratebrthroughout the day, particularly on hot summer days,” says registeredbrdietitian Lisa Katic.
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“If you feel thirstybror worn down, it’s a sign you’re likely already past the need to re-hydrate,” Katic suggests, andbroffers three hydration-related tips to remember when packing the cooler forbrsummer outings or enjoying warm weather days:
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1. Bringbrenough water
Remembering to drink water before, during andbrafter activities is important, but especially when doing outdoor or intensebractivities in the summer months. Experts with the National Institutes of Healthbrand the American Heart Association note that water intake improves overallbrmental and physical health, and improves heart function while reducing bothbractual and perceived exertion. The Institute of Medicine recommends a totalbrfluid intake of 11 eight-ouncebrcups (91 ounces total) a day for women and 15 cups for men (125 ounces total),brincluding fluid from all foods and beverages. Katic recommends keeping an extra supplybrof bottled water in your car, garage, pool and other easily accessible places.brRemember,brif water isn’t your favorite beverage choice, there are plenty of otherbrbeverages to choose from, all of which can help keep you hydrated.
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2. Dietbrbeverages help with hydration
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Katic says there arebrtoo many myths about diet beverages, such as sodas and teas. For example, youbrmay have heard that they can make you hungrier or dehydrate you. This simplybrisn’t the case based on the body of science. In fact, a recent clinical trial publishedbrin the June issue of the journal “Obesity”brfound that dieters who drank diet beverages as part of an overall weight lossbrprogram were able to not only lose weight successfully, but also reportedbrfeeling less hungry.“The study’s findingsbrwere exciting, especially heading into the summer months, because they validatebrwhat other studies have shown — that people need not worry about dietbrbeverages undermining their overall eating plans and that they can even aid in weightbrloss efforts,” saysbrKatic.
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3. Don’tbrforget foods can hydrate too
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“Most people knowbrthere are many benefits to eating more fruits and vegetables for overall health,”braddsbrKatic. “But consuming fruits and vegetables higher in water content can also aidbrin proper hydration. Summer snack favoritesbrsuch as watermelon, strawberries and cantaloupe are fruits with a highbrwater content of 90brto 91 percent, while veggies like lettuce, tomatoes and celerybrare even higher, containing as much as 95 percent water.
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Beyond the heat ofbrsummer, Katic says it’s also a good idea to make hydration a part of yourbreveryday life year round. “Staying hydrated also has been shown to reduce thebrrisk of other health problems, such as heart disease, hypertension, exercisebrasthma and hyperglycemia.”
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For more tips onbrensuring you and your family stay hydrated while enjoying summertime fun, visitbrwww.eatright.org.
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