It's important to stay hydrated, especially in the summer.
Michelle Dunaway and Grace Derocha, a registered dietitian with Blue Cross Blue Shield of Michigan, explain you don't just have to hydrate using plain old water.
Studies show that 75 percent of Americans drink significantly less water than what is recommended daily. A common misconception is that dehydration results solely from water loss, however, it can also stem from chronic illness, medication, caffeine/alcohol intake and several other factors. Paired with long periods of time in the heat, cases of dehydration can escalate into more serious health issues including muscle cramps, severe exhaustion or heat stroke. Throughout summer, its important to keep in mind the dangers of dehydration and how to enjoy the warmer weather safely.
Learn the Signs
It can be easy to overlook some of the beginning stages of dehydration, especially on busy summer days. While it varies among individuals, some of the most common signs of dehydration include:
Confusion or lethargy
Decreased urine output
Diarrhea
Dizziness
Dry mouth
Dry skin
Fainting
Fever
Headache
Low blood pressure
Rapid heart rate
Thirst
Tired or sleepy
Urine is more yellow
Vomiting
Weakness
Whos at Risk?
Although dehydration is a leading cause of hospital visits for seniors, it affects people of all ages. The recommendation for water intake depends on a variety of factors including diet, lifestyle, activity levels, pre-existing conditions and environment. For five to eight-year-olds, the recommendation is one liter daily. Nine to 12-year-olds should get in 1.5 liters and children ages 13 and older should be consuming up to two liters of water each day. A general rule of thumb for adults is to aim for at least half ones body weight in ounces of water daily. Athletes and individuals managing diabetes or kidney disease, among other chronic illnesses, should consult their primary care provider to determine the appropriate daily water intake.
Simple, Safe Measures
Fortunately, there are a variety of convenient ways children, adults and seniors can stay hydrated. Some methods include:
Hydrating Foods: Approximately 80 percent of hydration comes from liquids, while 20 percent comes from foods. Incorporating a variety of vegetables and fruits that naturally hydrate is a great way to avoid dehydration. Water-dense foods include celery, cucumbers, strawberries and watermelon. Its also important to consume foods that increase the bodys electrolyte-count such as cheese, milk, pickles and yogurt.
Get Creative: For some, drinking water is a tedious task. To add flavor without compromising hydration, consider infusing fruits and herbs or freezing fusions into healthy, hydrating Popsicle. Another option is to drink coconut water, natural juices or a sparkling water beverage. Keep in mind that coffee, tea, pop and other caffeinated drinks are diuretics that naturally decrease the amount of fluid in the body.
Friendly Reminders: If staying hydrated throughout the day isnt a habit, consider setting an alarm that acts as a reminder to drink two or three times an hour. Another great way to keep track of water intake is to mark times on a bottle to follow how much should be consumed at any given time of the day.
Dress in Light Colors: While dark-colored clothing is great for UV-protection, it absorbs heat and can raise the bodys temperature quickly. Because sweating contributes to dehydration, its best to wear lightweight, light-colored clothing with sunblock outdoors.
Cool Off: Whether its at a park, beach or in the backyardremember to take breaks from the heat. For every hour of physical activity, drink 16-31 ounces of water.
Peach Blackberry and Cucumber Salad - Inspired by Chef Savvy
Ingredients
Salad
3 cups mixed greens
1 whole peach, pitted, rinsed and sliced
cup blackberries
cup of cucumbers, diced (de-seeding is optional)
2 tablespoons feta cheese
2 tablespoons pecans, chopped
Balsamic Vinaigrette
2 tablespoons balsamic vinegar
1 teaspoon brown sugar
cup olive oil
Instructions
Salad
1. To assemble the salad fill two bowls with mixed greens.
2. Top with peaches, blackberries, cucumbers, feta cheese and pecans.
3. Drizzle with the Balsamic Vinaigrette and serve immediately.
Balsamic Vinaigrette
1. In a small bowl combine balsamic vinegar and brown sugar.
2. In a slow steady stream whisk in the oil until combined and thickened. Set aside until ready to serve with the salad. If oil and vinegar separate whisk again right before serving. Enjoy!
Infused Water with Cantaloupe, Raspberry and Mint
Ingredients
Cantaloupe, cut into balls or chunks
Raspberries
Mint leaves
Water
Ice, optional
Instructions
1. Place desired amount of cleaned cantaloupe, raspberry and mint into glass or pitcher.
2. Fill cup or pitcher with water and ice, if desired.
3. Allow to sit for as little as 10 minute to overnight before drinking. Enjoy!
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Wellness for the Family: Healthy Foods that Hydrate, Infuse Water - 9&10 News
