As the temperature heats up and the summer months are approaching, many of you are going outside and getting active! Whether you’re going outside lounging by the pool, going for a relaxing walk or participating in a competitive sport, hydration is key to maintaining your energy and overall health. When you eat healthy and miss hydration, the nutrients are challenged getting around your body and into their targeted cells.

According to the Institute of Medicine, men need about 13 cups of water per day and women need 9 cups per day (and even more if you’re active!) for optimal hydration. What we eat and drink helps meet these goals, but it is still important to meet at least part of your hydration needs with water. Another challenge, most Americans fall short of eating water rich foods, therefore their foods aren’t helping to meet hydration. Fortunately, if drinking water alone is a struggle for you, I recommend adding a slice of lemon to add a nice taste and alkalinize your water. There are many other great options to supplement your water intake to hydrate and refresh your body!

Great alternatives for water include:
  • Fruits (Watermelon, Grapes, Oranges, etc.)
  • Vegetables
  • Smoothies
  • Soup
  • Sports Drinks
  • Flavored Waters
Keep in mind, thirst is not always the best indicator for dehydration. Some symptoms of dehydration include:
  • Fatigue
  • Decreased Athletic Performance
  • Headaches
  • Dry Skin
  • Dry, sticky mouth
  • Dizziness or lightheadedness
  • Fever
  • Low blood pressure
  • Irritability
Image Description

Recipe of the Week

Cherry Limeade
What you will need:
  • 1 Key Lime sliced thinly
  • 6 pitted cherries cut in half
  • 1 sprig of mint
  • ice and water
  • Let steep 30 minutes.