Dietitian Tips: Staying Hydrated

During these hot months it is important to remember to stay hydrated! Adequate fluids are by far the most important nutrient we put into our body. In addition to providing hydration, water has numerous benefits. Water helps maintain a healthy body weight by increasing metabolism and regulating appetite. Water leads to increased energy levels. The most common cause of daytime fatigue is actually mild dehydration. Water can prevent and alleviate headaches. Drinking water can help reduce joint and/or back pain. Water naturally moisturizes skin helping give you a healthy glowing appearance. Water leads to overall greater health by flushing out wastes and bacteria that can cause disease.

Each day we lose fluid from elimination, sweat, and respiration and it is essential to replenish this loss. Keep in mind the more active you are the more fluid you lose. It is important to drink regularly when exercising or doing an activity indoors or outdoors that causes perspiration. If you start to recognize signs of dehydration such as increased thirst, deep yellow urine, feeling tired, weakness, dizziness, or headache start, drinking fluids.

To work on staying hydrated, drink a glass of water with each meal and between each meal. Drink water when you feel thirsty. Keep a reusable water bottle with you if you are exercising, traveling or doing an outdoor activity. Water is essential to every part of our body so don’t forget to drink up!

Try adding refreshing flavors and nutrients to your water by preparing your own fruit infused water. Add thin slices or small cubes of fruit and herbs into a bottle or pitcher of cool water. Let water sit in the fridge for a few hours to allow flavors to infuse. Try these refreshing combinations:

  • Strawberry, Lime and Kiwi
  • Orange and Blueberry
  • Blueberry, Lemon and Mint
  • Kiwi and Blackberry
  • Blueberry, Cucumber and Basil

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