Ever feel like you are wilting when the weather’s hot? We droop like a houseplant in need of watering. When the plant gets a good long drink it bounces back to life, and the same goes for properly hydrated humans.
Signs of dehydration include thirst, of course. But other symptoms are more subtle and can fool you into thinking you need sleep or an attitude adjustment. You might get a headache, or feel cranky. You could become forgetful, tired, dizzy, light-headed. Your skin may appear dry and wrinkly. This is not exactly the formula for summer fun!
Remember the adage to drink eight glasses of water a day? Well, back in 2004 the Institute of Medicine issued new general fluid recommendations indicating women should drink 11 cups per day and men 15 cups. Before you hit the water trough, note that these amounts include the water in all food and beverages we consume. Iced tea, fruit juice and even hot coffee and soups all count as hydrators.
It turns out that 80 percent of our water intake is from drinking water and other beverages, and the other 20 percent is from food. Watermelon, a summertime favorite, is more than 90 percent water. High water content is also found in foods such as lettuce, broccoli and citrus fruits. So all of those healthy summer salads help you stay hydrated, too.
Do not stay thirsty, my friends
Whether you’re on a vacation road trip, walking around the park or sitting at your desk at work, the thirst instinct should not be ignored. And if you’re thirsty, you’re already dehydrated. Drink up. Sports fitness experts say it’s best to drink small amounts at a time throughout the day instead of downing an entire bottle of water at once because the body is better able to absorb the fluids and use them more efficiently.
Avoid sugar-sweetened beverages such as soft drinks and sweetened iced tea. They may contain water, but it comes with a hefty calorie price tag. Count 150 calories for a 12-ounce soft drink. Studies show that Americans are consuming 220 more calories a day from sugar-sweetened beverages than they did in the 1960s.
If you want the bubbles, choose zero-calorie flavored sparkling waters instead.
Beverages with benefits
Sports drinks are big sellers in the summer because they help replace electrolytes lost when we sweat. Electrolytes are salts and minerals that help your body maintain fluid balance and perform at its best. When you sweat, you lose electrolytes such as sodium, calcium, potassium and magnesium. If you experience leg cramps, it may be because your electrolytes need replenishing.
For teen athletes, it’s especially important that they replenish the calcium that’s lost in sweat because those are crucial bone-building years and most teens are already not getting enough of this important nutrient. Did you know that a tall cold glass of milk contains these very same electrolytes? Choose fat-free or 1 percent milk to rehydrate and replenish sodium, potassium, magnesium and calcium lost during exercise and perspiration. Fruit juices provide nutritional benefits, too, including antioxidants and vitamins needed to help prevent summer colds.
“Drinking water -- either sparkling or flat and perhaps with a twist of citrus -- is a great, noncaloric way to satisfy your thirst," said Kathleen Zelman, an Atlanta dietitian and nutrition director for WebMD. "But if you prefer 100 percent fruit juice, low-fat milk, coffee or other flavored beverages, they, too, can keep you well hydrated.
“Bottom line," she said, "make your beverage choices work to satisfy your nutritional needs, fluid preferences and hydration needs.”
Some water-worthy foods -- berries, tomatoes, celery and leafy greens
Food Percentage water
Lettuce 95 percent
Watermelon 92 percent
Broccoli 91 percent
Citrus 91 percent
Carrots 87 percent
Yogurt 85 percent
Apples 84 percent
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