Stay Hydrated in the Heat!

As the temperature goes up, the more water we lose through natural perspiration through the skin, breathing, and of course sweating.  You may not notice it, but we are constantly losing body fluids. This summer be sure to stay hydrated and drink before you are thirsty! Below are some fun ways to stay hydrated this summer.

  • Fruit infused water: Get a large pitcher and add fruits and/or vegetables for a refreshing flavor without the calories and sugar. Try adding these:
    • Watermelon and basil
    • Cucumber slices
    • Lemon/ orange slices
    • Mint
    • Lemon/orange and mint
    • Blueberries/strawberries
  • Sugar-Free ice pops or make your own ice pop. Make your own by pouring your favorite sugar-free beverage/fruit into an ice pop mold and freeze overnight. Try adding these to your popsicle molds:
    • Crystal light
    • Sugar- free flavored Seltzer and fresh fruit
    • Pureed fruit (for example Pureed watermelon, pureed honeydew), add a dash of lime and enjoy!
    • Vanilla Greek yogurt, almond milk, honey, vanilla extract
  • Sugar-free beverages with ice cubes:
    • Crystal light
    • Stur
    • PowerAde zero
    • Mio squirt bottles
    • Diet cranberry juice
    • Sobe lifewater 0 calorie

If you feel these beverages are too sweet, dilute with ice or water to mild out the sweetness.

  • Home-made iced tea: Make your own no sugar added iced tea with stevia. Choose decaf tea if you or your loved ones are concerned about blood pressure.
  • Fresh fruit/vegetable juices made in a juicer: Watermelon juice; fresh squeezed orange juice; or blend up celery, kale, apple and lemon juice together for a refreshing, light drink.

When all else fails, water is one of the best ways to quench your thirst this summer.  But, how do you know if you are drinking enough? One of the best ways to ensure you are consuming enough fluids is to check your urine.  Urine that is clear or pale yellow indicates you are well hydrated. If urine is yellow or amber colored that may indicate dehydration.

Be sure to try these fun ways to prevent dehydration this summer, sip throughout the day and stay hydrated!

Jennifer Seleem is a registered dietitian/nutritionist with the Institute for Weight Loss at Hackensack Meridian Health Raritan Bay Medical Center-Old Bridge. The Institute provides weight loss surgery and support for individuals seeking weight loss and have been unable to lose weight through conventional dieting, exercise or weight loss medication. To attend a free seminar, which occurs three times a month, or to make an appointment with Jennifer for nutrition counseling, call 855-TIME-4-ME.


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