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.

Summertime drinks that won’t bust your diet or your waistline. 

• Crystal Light is a great low calorie fruity mixer, with flavors like strawberry lemonade, iced tea, and punch.  Just add your choice of alcohol and enjoy.  Remember the 1 ½ oz shot of liquor still provides a whooping 100 calories, so moderation is key!
• Spritzers are another great option.  Just mix red, white, or rose wine with club soda and add a twist of lime.  The smaller portion of wine will help keep your calories lower along with your weight.
• Be sure to have a glass of water on the side of any alcoholic beverage.  This will allow you to enjoy sipping your alcoholic beverage while drinking the water for your thirst and hydration, a perfect balance.
• Light beers are about half the calories of regular beers, seems like a no-brainer!  Your taste buds will adjust and your trimmer figure will thank you.
• Light orange juice is a great way to lower the calories in your mimosa.  As far as the champagne, remember the drier the champagne, the higher the calories. 
• Other great mixers include diet tonic water, diet soda, diet caffeine free sodas, and water. 

Enjoying an alcoholic beverage can be a nice refreshing summertime treat, but be sure to drink responsibly, not only for your safety, but for your waistline too.

By Emily Barr, MS, RD, CNSC

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