 
By Alicia M. Brown, MS, RD, CSSD, LD
Health and Wellness Marketing Manager
Market Street/United Supermarkets L.L.C.
By August, the Texas summer heat is beating down with full force. People are thinking about going back to school, squeezing in one last vacation or day by the pool and summer barbeques. One thought that usually isn’t a priority is staying hydrated. We’ve all heard “drink more fluids”, but chugging all that water can be boring and flavorless. In this article, you’ll find different and flavorful ways to improve your hydration status.
Hydration 101: Get Your Questions Answered
How much fluid do I really need?
For years, we’ve been told to drink 8 glasses of water per day. But health professionals no longer stamp this one-size-fits-all statement on everyone. Everyone has different fluid needs based on age, height, weight, gender, activity level and climate/altitude they reside in.
There are several ways you can determine how much fluid you need daily. A highly technical method is used in a laboratory setting, but this usually isn’t practical for most people. Another method you can use is monitoring urine output. Throughout the day, urine should be clear or lemonade color. If urine is apple juice or beer colored, make re-hydrating your main priority. Granted, if you take vitamins urine will be brightly colored. A third option is to use a hydration calculator.
Try this calculator to determine how much fluid you need from food and beverage.
How do I know if I am dehydrated?
Dehydration can be evident in several different ways. Here are some of the signs of dehydration: dry mouth, tongue and skin, sunken eyes, grayish or flushing skin, and decreased or dark urination, no tear, thirst, loss of appetite, fatigue and weakness, chills and head rushes.
What should I eat and drink to get the amount of fluid I need?
Here’s an interesting fact from the Institute of Medicine of the National Academy of Sciences’ Report on Hydration: About 80% of people's total water comes from drinking water and beverages -- including caffeinated beverages -- and the other 20% is derived from food.
Good news! You can get your fluids from fruits, vegetables, tea, coffee, regular and diet soda, sports drinks and juices. Those managing their weight should opt for the non-caloric versions of beverages. Regardless of your weight goals, it’s important to limit the total amount of sugar consumed daily.
Fact: A 12 oz. can of regular soda contains approximately 10 teaspoons of sugar.
Most fruits and vegetables are 70-85% water. So when you hear the recommendation to eat two cups fruit and 2.5 cups of veggies per day, not only are you getting nutrients, but water as well! If counting and measuring fruits and vegetables doesn’t appeal to you, just remember when it comes to fruits and vegetables – more matters!!!
Below is a list of food and beverage items and their approximate water content:
(from the Beverage Institute for Health and Wellness).
Water Content of Selected Foods and Beverages* |
|
| FOOD BEVERAGE |
% WATER |
|
Water, brewed tea,
brewed coffee, diet soft drinks, canned/bottled tea, sports drinks, lemonade, vegetable juice |
90% to 100% |
|
| Milk, soft drinks (regular), fruit juice, fruit drinks |
85% to 90% |
|
| Most fruits and vegetables |
70% to 85% |
|
| Cheese |
40% to 50% |
|
| Cooked cereals, rice and pasta, Breads, bagels, biscuits, Ready-to-eat breakfast cereals |
65% to 90%
30% to 45%
2% to 5%
|
|
Fish and seafood
Beef, chicken, lamb, pork, turkey, veal |
70% to 80%
45% to 65% |
|
| Chips. pretzels, candies, crackers, puffs, dried fruit, popcorn |
1% to 10% |
|
| Seeds and nuts |
1% to 5% |
|
Can I use alcohol, energy, sports or caffeinated drinks to get my fluids?
- Alcohol - Alcohol has a dehydrating effect. It should not be counted towards your daily fluid intake.
- Energy and sports drinks – These can be used toward your daily fluid intake; however, there are a few things to know about these beverages. These beverages are a costly way to hydrate. Most energy drinks are around $2-3 for 16 oz.
Many energy and sports drinks contain added sugars. For those who are weight conscious, these are merely empty calories (with little or no nutrients) that can easily become extra pounds.
Energy drinks can also contain herbs, supplements and stimulants. We are only just learning the individual effects these ingredients have on people. Use with caution.
Sports drinks are a really great choice for active people, athletes, those who spend a lot of time in hot and humid weather and those with a really high sweat rate. Sports drinks are specially formulated to help replace energy and electrolytes lost through sweat. Sports drinks are merely extra sugar and calories unless balanced with physical activity.
- Caffeinated drinks - Until recently, caffeine was thought to have a dehydrating effect. Research now indicates caffeinated beverages only have a diuretic effect similar to that of water and do not disrupt fluid-electrolyte balances. Beverage buyer beware: sodas, coffee drinks, and teas can contain high amounts of sugar (and fat in coffee drinks).
Tips to Staying Hydrated
From the Beverage Institute for Health and Wellness
- Have a beverage with every meal and snack.
- Choose beverages that you enjoy. Several studies show that children and adults consume about 45% to 50% more liquid when it's flavored vs. plain water.
- Eat more fruits and vegetables. Fruits and vegetables tend to have a high water content, which makes them a great option for helping you meet your hydration needs.
- Don't exclusively rely on thirst. Sometimes thirst is not a reliable measure of hydration because of medications or other health conditions. Keep a water bottle or beverage at your desk, in your car, in your bag or wherever you will be reminded to drink.
- Keep beverages at a moderate temperature. Fluids served at moderate temperatures - temperatures that are neither hot nor cold - tend to be consumed in greater volumes.
|
Vanilla Fruit Smoothies
From www.penzeys.com
½ cup orange juice
½ cup plain low fat yogurt
1 ripe banana
1/3 cup frozen peaches
1/3 cup frozen strawberries
¼ cup frozen raspberries
1 tsp double strength pure vanilla extract
8 ice cubes
Put all of the ingredients in a blender and blend for about one minute. If your blender can’t handle regular ice cubes, buy a bag of small ones from the store and use a few more or wrap them in a towel and smash them in half before adding to the blender. More ice can be added if you prefer a thicker slushy smoothie. Makes 2 large servings.
|
Nutritional analysis per serving: calories 160, calories from fat 10, total fat 1g, saturated fat 0.5g, cholesterol 5mg, sodium 45mg, total carbohydrate 33g, dietary fiber 3g, sugars 26g, protein 4g
|
 |
Non-Alcoholic Mint Mojito
From www.allrecipes.com
Prep: < 5 minutes
Serves: 1
Fresh mint
1/2 lime
1 packet sugar substitute
Crushed ice
6 fluid ounces lime-flavored sparkling water
Crush a sprig of mint in the bottom of a cocktail glass. Squeeze the juice of fresh lime into the glass. Add 1 package of sugar substitute, crushed ice, and 6 ounces of lime-flavored sparkling water. Garnish with mint and serve.
Comments: If you like the original Mint Mojito, you’ll enjoy this calorie free version. So refreshing! |
Virgin Mary
From Canyon Ranch
Prep: 15 minutes
Serves: 6
1 tablespoon horseradish
1 1/2 teaspoons Old Bay seasoning
2 teaspoons celery seed
2 teaspoons distilled white vinegar
4 tablespoons fresh lemon juice
Pinch black pepper
3 tablespoons Worcestershire sauce
4 cups low-sodium tomato juice
Combine all ingredients except for tomato juice in a blender container. Puree briefly. Add tomato juice and blend well. Serve over ice.
Makes 6 (3/4-cup) servings, each containing approximately:
calories 35, Carbohydrate 8 gm,
fat trace, cholesterol 0 mg, Protein 2 g,
sodium 311 mg, fiber 1g. |
Comments: A savory and tasty way to drink a serving of vegetables.
|
Teas
From Fitness Magazine
Prep: 10 minutes
Stand: 2 hours
Serves: 8
4-6 tablespoons loose tea or 4-6 tea bags
1 1/2 quarts cold water
Ice
Lemon wedges (optional)
1. Place loose tea into a tea ball or 100-percent cotton cheesecloth, tying with a string. (Do not use decaffeinated, green, or herbal teas.) Put into a 2-quart clear glass container. Add cold water. Cover and let stand in sunlight or at room temperature for 2 to 3 hours.
2. Remove tea ball or bags. Serve over ice or refrigerate immediately. If desired, serve with lemon wedges. Store in the refrigerator and use within 24 hours.
Nutrition Information per serving: calories 0, protein 0g, carbohydrate 9g, fat 0g (saturated 0g ), fiber 0g |
Hint of Mint Tea: Add 3/4 to 1 teaspoon snipped fresh mint to the loose tea or 4 to 6 crushed large mint leaves with the tea bags. Brew as directed. Remove mint before serving. If desired, garnish with fresh mint.
Ginger Tea: Add a 2- to 3-inch piece of fresh ginger, thinly sliced, with the loose tea or tea bags. Brew tea as directed. Strain before serving. If desired, garnish each serving with a ginger-flavored candy stick.
Very Berry Tea: Brew tea as directed. In a covered blender container blend 1 to 1 1/2 cups fresh or frozen strawberries or raspberries until smooth. If desired, strain raspberry puree to remove seeds. Stir berry mixture into brewed tea. If desired, garnish with fresh berries.
|
Tangy Citrus Lemonade
From Fitness Magazine
Prep: 25 minutes
Chill: 2 hours
Makes: 10 servings
6 large lemons (1 1/2 cups juice)
3 medium limes (1/3 cup juice)
3/4 to 1 cup honey
6 cups water
2 cups fresh or frozen raspberries
Ice cubes
Lemon and/or lime slices (optional)
1. In a 2-1/2-quart pitcher, combine lemon juice, lime juice, and 3/4 to 1 cup honey. Add water and raspberries. Cover and chill for at least 2 hours or up to 24 hours.
2. Just before serving, gently stir to combine. Pour into ice-filled glasses. Add lemon and/or lime slices, if desired.
Nutrition Information per serving: calories 101, protein 1g, carbohydrate 28g, fat 0g (saturated 0g), fiber 2g |
Lemonade Tea: Add equal parts freshly brewed iced tea and Tangy Citrus Lemonade to ice-filled glasses. Sweeten to taste with additional honey, if desired.
Comments: Sweet, tart and refreshing! It’s a perfect summer drink.
Note: Buy fresh juice or use a juicer to simplify.
|
 |
Mint Water
From Fitness Magazine
Prep: 15 minutes
Chill: 4 hours
Makes: 8 servings
1 small cucumber, cleaned and sliced
1/4 of a medium honeydew melon, peeled, seeded, and sliced into wedges
1/2 cup fresh mint leaves
7 cups water
Fresh mint leaves (optional)
1. Place cucumber, honeydew melon, and mint leaves in a large pitcher. Fill pitcher with water. Cover and chill for at least 4 hours or up to 3 days. Strain mixture; discard solids. Pour water into tall glasses over ice. If desired, garnish with additional fresh mint.
Nutrition Information per serving: calories 16, protein 0g, carbohydrate 4g, fat 0g, fiber 0g |
Whipped Strawberry Lemonade
From Fitness Magazine
8 large strawberries, stems and leaves removed
1 cup sparkling mineral water, chilled
2 tablespoons honey
Juice of 1 lemon (about 3 tablespoons)
In a blender, combine strawberries, sparkling water, lemon juice, honey and mint; cover and puree on low speed for 15 seconds, then on high speed for 1 minute. Serve with or without ice.
Comments: Make plenty and get ready to share your recipe…this will be the first to go at your next get-together! |
|
Mint Tea Punch
From allrecipes.com
3 cups boiling water
12 sprigs fresh mint
4 tea bags
1/2 cup white sugar (can substitute Splenda for all or part of the sugar)
1 cup orange juice
1/4 cup lemon juice
5 cups cold water
3 orange slices for garnish (optional)
3 lemon slices for garnish (optional)
DIRECTIONS:
1. Place the tea bags and mint sprigs into a large pitcher. Pour boiling water over them, and allow to steep for about 8 minutes. Remove and discard the tea bags and mint leaves, squeezing out excess liquid. Stir in sugar until dissolved, then stir in the orange juice and lemon juice. Pour in the cold water. Serve over ice cubes, garnished with orange or lemon slices.
|
Yield: 10 servings
Nutritional analysis per serving: calories 50, calories from fat 0, total fat 0g, saturated fat 0g,
trans fat 0g, cholesterol 0mg, sodium 0mg, total carbohydrate 13g, dietary fiber 0g, sugars 12g,
protein 0g, vitamin A 0%, vitamin C 20%, calcium 0%, iron 0%
*garnish is not included in the analysis
**Low Calorie Option:
To reduce caloric content, use ½ cup Splenda® no calorie sweetener, granular.
Or, you can use ¼ cup sugar + ¼ cup Splenda®.
|
| |
Institute of Medicine of the National Academy of Sciences
Total Daily Water Adequate Intake (AI) Summary
|
| Age Range |
Daily Water Adequate Intake |
|
| Infants |
|
|
|
0-6 months
|
3 cups* (0.07 L), assumed to be from human milk |
|
|
| 7
-12 months |
3.5 cups* (0.8 L), assumed to be from human milk and complementary foods and beverages. This includes -3 cups (0.6 L) as total fluid, including formula, juices and drinking water. |
|
|
| Children |
|
|
|
| 1-3 years |
5.5 cups (1.3 L) total water**, including -4 cups (0.9 L) as total beverages, including drinking water. |
|
|
4-8 years |
7.5 cups (1.7 L) total water, including -5 cups (1.2 L) as total beverages, including drinking water. |
|
|
| Adolescents |
Males |
Females |
| 9-13 years |
10.5 cups (2.4 L) total water, including -8 cups (1.8 L) as total beverages, including drinking water. |
9 cups (2.1 L) total water, including -7 cups (1.6 L) as total beverages, including drinking water. |
| 14-18 years |
14 cups (3.3 L) total water, including -11 cups (2.6 L) as total beverages, including drinking water. |
10 cups (2.3 L) total water, including -8 cups (1.8 L) as total beverages, including drinking water. |
| Adults |
Males |
Females |
| 19-70 + years |
16 cups (3.7 L) total water, including -13 cups (3 L) as total beverages, including drinking water. |
11.5 cups (2.7 L) total water, including -9 cups (2.2 L) as total beverages, including drinking water. |
*1 cup equals 8 fluid ounces (-240 ml). Figures rounded up to the nearest cup.
** *Total water *includes fluids form all foods and beverages consumed.
From the Institute of Medicine of the National Academy of Sciences
|
|
