Ever feel like you are literally wilting when the weather’s hot? We droop like a houseplant. When the plant gets a good long drink, it bounces back to life and the same goes for humans who are properly hydrated. 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. You can become cranky, forgetful, tired, dizzy and light-headed and your skin appears dry and wrinkly. This is not exactly the formula for summer health and beauty.
Remember the old adage to drink eight glasses of water a day? Well, the Institute of Medicine actually recommends women consume 11 cups of fluid per day and men 16 cups. Before you hit the water trough, note that these amounts include the water in all food and beverages we consume. Iced tea, milk, fruit juice and even hot coffee and soups all count as hydrators. It turns out that on average 80 percent of fluid intake is from beverages, but the other 20 percent is from food.
Drink your watermelon
Watermelon, a warm weather favorite, is 92 percent water. Two cups of watermelon serve up one and half cups of water. In addition, watermelon is a good source of the mineral potassium which is an important electrolyte needed for fluid balance, blood pressure control and heart health. So, watermelon is not only important for summer fun, it supports summer fitness. The same goes for other high water content foods such as lettuce, broccoli, cauliflower, strawberries and citrus fruit. Summer salads and fresh fruit snacks can help you stay hydrated, too.
“I love going to local markets and seeing all of the fresh melons and berries,” said Atlanta registered dietitian Marisa Moore, spokesperson for the Academy of Nutrition and Dietetics. She suggests adding fruit to savory salads too. “Fresh fruit adds incredible flavor and juiciness to green salads. I love using peaches, blueberries and strawberries in salads.” On the dinner menu, fruit salsas are great grilled meats and seafood.
Do not stay thirsty, my friends
If you’re feeling thirsty then you’re probably already dehydrated. Sports fitness experts say instead of downing an entire bottle of water at once it’s best to drink small amounts of fluids throughout the day because the body is better able to absorb the water and use it more efficiently. And have another slice of watermelon.
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