The month of May is typically known for Mother’s Day, but what is often overlooked is that the month of May is also National Drink Water Month, with National Drinking Water Week being celebrated from May 5^th – May 11^th. Especially with the hot summer months approaching, keeping our bodies hydrated is important, and what better drink to hydrate ourselves with than water? – It’s refreshing, readily available, and zero calories! It is a healthy alternative as opposed to sugary beverages that add extra calories with little nutritional value. So when you’re thinking of what to drink (and what to offer your loved ones) on a hot day, quench your thirst and stay cool with a refreshing glass of water!

The Clear Way to Quench Your Thirst

Water is the perfect drink to quench your thirst, especially during the warmer months of the year. Not only does it keep your body hydrated, but it has other benefits that are essential to your health. Drinking enough water helps your body internally by helping your kidney and bowel function. This is important in getting rid of toxins in your body and preventing constipation. Water also helps keep your skin looking and feeling healthy and helps control the extra calories!

If you think you are not drinking enough water, follow these tips to increase your intake and reap the benefits of water:

• Enjoy a refreshing glass of water with every snack and meal.
• Get decorative re-usable bottles to bring with you for easy access. Add ice to keep cold.
• Make spa water. Add herbs, fruit or vegetables (like mint, strawberries, or cucumbers, for example) to water. Chill before serving.
• Refrigerate water in pitchers or re-usable containers. Let your kids pick containers with fun characters on them.
• Make fruity ice cubes. Add a piece of your favorite fruit to water in ice cube trays.
• Add more fruits and vegetables to your diet. About 20% of our fluid intake comes from these foods with high water content.

Try this Spa Water Recipe!

Cucumber Melon Water

• 1 large cucumber, sliced
• 1/4 honeydew melon, cubed
• 1/4 cantaloupe, cubed
• 1 half gallon of water

Place cucumber, melon, and cantaloupe in a pitcher and add water. Allow flavors to blend at least two hours and then serve in glasses over ice.

When looking for a cold refreshing beverage, beware!  Your first instinct may be to reach for a cold beer or refreshing cocktail.  Refreshing, yes!  Hydrating, no!  Actually these alcohol filled beverages are dangerously dehydrating!

 We don’t want to spoil your fun, but we do want to encourage you to choose wisely.  Know when it’s okay to lift a frosty mug and when it’s time to reach for a cold glass of water.

Alternate your beverage of choice with 8oz or more of water to prevent dehydration.

Know the signs of dehydration:

• First – feelings of thirst, dry lips, flush skin, fatigue
• Second – feelings of nausea, dizziness, emotional instability, fatigue
• Third – increased heart rate, loss of coordination and speech, labored breathing

If the problem persists, you will need to seek immediate medical attention, severe dehydration may lead to death.

Understand what fluids put you at risk of dehydration:

• Alcohol- The body considers alcohol to be toxic, so it flushes the toxins (a.k.a your favorite alcoholic beverage) out of the body via your urine.  Excessive urination causes the body to lose too much water and the essential body salts (sodium, potassium, calcium bicarbonate, phosphate) needed to keep the body cooled and hydrated.
• Large quantities of coffee and caffeinated drinks and sodas- Caffeinated beverages also increase your need to frequently urinate, again causing a loss in your body’s supply of water and electrolytes.

So just remember that if you’re sweating, you need to replenish your body’s water source. Choosing alcohol or caffeinated beverages will cause additional water loss, ultimately making it easier for your body to overheat. 

Keep your summertime activities safe and well hydrated with these helpful tips:

Remember… the more you sweat and urinate, the more you need to replace.

• Plan ahead; drink water prior to the start of your outdoor activities
• Bring plenty of water in a cooler
• Eat a lot of water-rich fruits and vegetables- most contain 80-90% water
• If drinking alcohol, alternate each alcoholic beverage with a full glass of water
• Use sweat as a red flag warning!  When you sweat you lose even more water, therefore you need to drink more water!
• Carry a water bottle with you as a reminder to drink
• Drink water even if you are not feeling too thirsty
• Add lemon and or cucumber slices to water for refreshment
• Check the color of your urine first thing in the morning, if your urine is yellow tint or darker, you need more water
• Encourage the kids to take a water break

Enjoy the water in the pool and the water in your body!   Cheers to a wonderful water filled summer! 

Remember this summer to choose wisely, and of course always drink responsibly. 

By Emily Barr, MS, RD, CNSC

Want More?? Check out these posts from Emily…

Meet Emily

Value Menu-Eat now, Pay later

Different ages, different requirements to be healthy

Kids Really Do Like Fruits and Vegetables

Spring into Green