As the weather starts to warm up, it’s important to stay hydrated while enjoying summertime activities. Everyone needs water, it’s vital to the life of every cell in our body.

When our body is dehydrated it doesn’t get enough fluids to work properly. A few signs of dehydration include fatigue, headache, dry mouth, and dizziness. Dehydration can lead to serious health problems and can occur anytime, not just during the summer months. Remember to drink fluids throughout the day and not just when your body sends signals that you’re thirsty.

The human body is 65% water. Staying hydrated is extremely important for your body to function. Drinking enough water may improve brain performance, circulation and overall heart health, digestion, and temperature regulation.

The amount of water someone needs daily depends on a lot of different factors like climate, exercise duration and intensity, health and medications, and age. The amount of plain water someone needs to consume might vary depending on other fluid sources like tea, juice, fruits, and vegetables.

Ways to boost hydration on hot summer days

Here are a few ways to boost hydration:

• Choosing the right produce can help increase your water intake, such as cantaloupe, celery, cucumbers, lettuce, strawberries, and watermelon.
• Carry a reusable water bottle and fill it throughout the day.
• Try adding flavor to your water by adding berries, citrus fruits, cucumbers, and mint.
• Make it a habit, have a glass of water with breakfast, before each meal and snack, and before bed.

Try to avoid sugary drinks and caffeine, some of these drinks include coffee, soda, lemonade, sweet tea, and energy drinks. These drinks typically have lots of sugar, try swapping some of these drinks for a glass of water.

Staying hydrated has become more of a routine for me. I start every day with a glass of water and 100% orange juice. I have a reusable bottle that I keep filled with water and take with me to hydrate throughout the day.

Check out this flavored water recipe from CelebrateYourPlate.org

Ingredients

• 1-2 cups fresh fruit, chopped (see flavor suggestions below)
• 1 lemon OR lime, juiced
• 8 cups water

Instructions

1. Before you begin, wash your hands, surfaces, utensils, and produce.

2. Add chopped fruit and lemon or lime juice to a large pitcher. Fill pitcher with water and cover with plastic wrap.

3. Store overnight in refrigerator.

Flavor suggestions:

• 1 cup watermelon, 1 lime, 5 mint leaves
• 1 cup strawberries, 1/2 cucumber (sliced)
• 2 cups pineapple cubes, 5 mint leaves, 4 slices of ginger

• 1 orange (thinly sliced), 1 pint raspberries

Try experimenting with different fruits, vegetables, and herbs to flavor your water. Keep it simple or try something new.

Kaitlynn Henninge is an OSU Extension Family & Consumer Sciences Educator and may be reached at 330-264-8722 or henninge.5@osu.edu
CFAES provides research and related educational programs to clientele on a nondiscriminatory basis. For more information, visit cfaesdiversity.osu.edu
This article was previously published in The Daily Record.