Summer heat and hydration

There are several ways you and your family can stay cool and hydrated this summer.

Make sure you are getting lots of water during the hot days of summer.
Make sure you are getting lots of water during the hot days of summer.

Hydrate means to supply with ample fluid or moisture. The source of hydration can come from food and water. Many times, our thirst helps us determine if we are hydrated or not.

The “Dietary Reference Intakes” by the National Academies of Sciences Engineering Medicine recommends women have 2.7 liters (91 ounces) of total water daily and men have 3.7 liters (125 ounces) daily. They also recommend 80 percent of our daily intake of water by beverages and 20 percent be derived from food.

Michigan State University Extension recommends families be creative about how we are getting our daily amount of water and fluid. Recently, the Readers Digest magazine suggested some fun hydration tips that can be used this summer.

  • Make you own sports drink. Consider making your own sports drink using coconut water and natural sweeteners like honey or fresh squeezed juices.
  • Freeze fruity pops. Refuel and stay cool by freezing juices in freezer pop molds. These molds can be found very inexpensively at dollar stores and reused for many years. It is also great to add some fruit into your juice; it will provide a yummy treat while cooling you down.
  • Soups in the summer. Many fresh vegetables are available in summer, so consider getting some hydration from a summer soap. Try a classic gazpacho with tomatoes, cucumber, garlic and sea salt.
  • Refuel with milk. In the summer heat; it is great to turn to milk to recharge your body. Studies have shown athletes have better fluid retention after drinking milk rather than sports drinks.

Water is a great option in the summer heat. Having water bottles with you when you are out on adventures is necessary. Drink water often to replenish any sweat or fluids you may have lost during your activities. Stay healthy this summer and stay hydrated.

To learn more about staying hydrated, visit your local MSU Extension office

Did you find this article useful?