As the temperature rises and we spend more time outside, it is important to keep our bodies hydrated. Our bodies are made up of about 60% water, so it’s a very important part of our diet. To learn more about the function of water in the body as well as the daily recommended intake, click here. Trying to consume the recommended amount of water each day can be a challenge for many of us! Here are some easy tips to help you stay hydrated and get you and your family drinking more water:
- Add fresh fruit slices to naturally add flavor and sweetness to your water (lemons, limes, oranges, strawberries, mangos)
- Try seltzer water or club soda if you enjoy fizz (rather than soda)
- Have a broth based soup with lunch or as an appetizer with dinner
- Limit caffeinated tea and coffee as well as alcohol, they can actually dehydrate you
- Measure the amount of water your favorite water bottle holds so you can have a goal of how many times to fill it up throughout the day
- Make a smoothie with hydrating low-fat or nonfat milk and frozen fruit
- Aim for 9 servings of fruits and vegetables throughout the day, they help hydrate you too
- Download an app to help you track your water intake each day, like Waterlogged by Day Logger, Inc.
- Sip on water before each meal and after you go to the bathroom
It’s important to be mindful of calorie-dense beverages while trying to stay hydrated as part of weight management. Sports drinks, fancy coffees, sweetened teas and energy drinks can be loaded with calories from sugar, making them calorie dense instead of nutrient dense. Water has no calories and is the best pick for staying hydrated without additional calories.