In this blog post, I discuss why hydrating is important, tips to hydrate, and hydration recommendations for an average healthy adult.
Hydrating during summer
With the summer solstice around the corner, it’s safe to say Summer has arrived. Warmer weather means more time spent outside with family and friends and inevitably, more direct time with the sun. Warmer temperatures, in combination with exercise causes our bodies to heat up, and as a result, our bodies compensate, or cool down by evaporating sweat through our sweat glands.
hydration is important
Maintaining hydration is extremely important because when we sweat, we lose water and electrolytes, and we need both to survive. Fortunately for us, our bodies are pretty good at informing us when we need to replace and replenish lost water and electrolytes.
Since we eat about 20% of our daily water from fruits and vegetables, and the other 80% from beverages, there are several fun ways to stay hydrated throughout the day. My favorite hydrating snack is watermelon. Made up with over 90% of water and packed with electrolytes, this is a top water-dense fruit that will help hydrate and replenish those lost electrolytes. Another option is infusing your water with fresh herbs, fruit, or vegetables. I love infusing my water with lime, mint, and cucumbers.
Your hydration recommendations will depend on your height, weight, and activity level, but you can use this reference to estimate your daily hydration needs. Typically, men and women between 19 years and older will need 3.7 L/day (approximately 16 cups/day) and 2.7 L/day (approximately 12 cups/day), respectively.
watermelon feta and mint salad
1 small mini watermelon, rind removed, cut into chunks
1 teaspoon of lemon juice
3 tablespoons of olive oil
1/4 cup of chopped fresh mint leaves
4 oz crumbled feta cheese
1. Place watermelon chunks into a bowl.
2. Add lemon juice, olive oil.
3. Fold in mint and feta cheese.