The sun is shining and we’re enjoying outdoor life! We all know how important hydration is for our bodies, and in the summer months when the weather is warmer we need to extra careful to keep well hydrated! Often when we think hydration we immediately go to water but hydration includes all fluids and certain foods too! In fact it is estimated that up to 20% of our hydration comes from food!
Proper hydration can help us to regulate our body’s temperature, prevent infections, deliver nutrients to cells and keep our body functioning properly. Hypo or Dehydration can negatively affect energy levels, blood pressure and cause the skin to become dull and dry. The human body is made up of roughly 60% water, so it makes sense why it is so important in our diets.
Fluid intake needs can vary from person to person, and on average it is recommended that we drink 8-10 glasses of fluid per day. This can include tea, coffee, fruit juice, or milk, not just water. The total amount of fluid we need is estimated at about 1.6 litres for females and 2 litres for males more if warm weather or active.
The best way is actually to monitor your own pee! So the idea is don’t check first pee of the morning as it can be darker but was the day goes on what you are aiming for is a pale straw colour. If darker it means drink some more and if clear you may be drinking too much. It’s a good trick to teach kids to help them understand why they need to hydrate!
If you’re not keen on water why not try to flavour it… add some berries, mint, cucumber, lemon, lime, apple slices or oranges or why not a mix of lots of fruits? It can have a lovely hint of refreshing flavour.
Also, make fluids accessible….Carry a water bottle with you during the day, you can even buy ones with time markings to remind you to keep drinking. Have a jug of water out in the kitchen that your kids can reach and pour from and cups where they can get them themselves. Have a fruit bowl out with hydrating fruits in it.
Remember up to 20% of our hydration comes from food. The best water sources in food are raw fruits and vegetables, which can contain up to 96% water! Those with the highest water content include:
- cucumbers
- melons
- strawberries
- celery
- lettuce
- oranges
- blueberries
- peaches
- courgettes
- tomatoes
- grapefruit
These options can be really refreshing on a hot day, made into a juice or smoothie or added to water! So as well as being a fibre and vitamin-rich snack, a portion of fruit can also provide you with some of your daily hydration needs! So let’s enjoy this sunshine with plenty of fluids and hydrating fruits!
