Not prepared for the last heat wave? Learn the dos and do nots of staying hydrated before the next one.
Dehydration can be a real danger in the summer months for both older adults and younger children. The summer heat causes us to perspire and breathe more heavily. Learn the dos and do nots of staying hydrated.
Our bodies need water to cool itself and to feed our organs like our brain, heart and lungs. Dehydration can go unnoticed. Our bodies need more water in hot climates, when we are more physically active, running a fever or having diarrhea or vomiting.
Water is best for hydration. High sugared drinks do not allow the water to get in the stomach quickly. They may cause an upset stomach or nausea, vomiting and/or a headache.
Children love to play and swim outdoors all day long. Often, they forget that they need to take a rest and get a drink. Parents and grandparents should call rest periods and offer nutritious beverages to alleviate dehydration.
Many times, older adults do not want to be troubled by needing to go the bathroom. They may restrict their fluids or, they forget to drink until they are thirsty. Thirst is the beginning sign of dehydration. Keep a pitcher of water in the fridge to monitor the amount of drinking. Set a goal to finish all the water before the end of the day.
Water is a great choice of beverage and should be offered between meal and snack times. If a child or older adult doesn’t like the taste, or just doesn’t seem interested, make flavored water. Simply add a slice of lemon, lime or orange .
Giving a child soda or a sweetened beverage during hot weather activities slows down the amount of time it takes for the fluid to be absorbed by the body. Likewise, full-strength juice may cause nausea. Check the food label for the number of grams of natural and added carbohydrates (sugars). Choose beverages 14 grams of carbohydrate per 8 oz serving or less.
Another great way to reduce dehydration in the summer months is to offer high water fruits and vegetables. Watermelon, cantaloupe, honeydew along with celery, green peppers, cucumbers and tomato wedges are high water content foods. Children and older adults who prefer to eat rather than drink, can remain hydrated.
When making your next grocery list, remember to stock your cupboards, refrigerator or freezer with re hydration in mind. Purchase fruits and vegetables and serve them for outdoor snacks. Read the food label; and choose beverages that are 14 grams carbohydrates or less, per 8 oz serving. Serve and drink water and enjoy water rich foods.
Flavored Water
1 cup watermelon
1 lime
5 mint leaves (optional)
Wash all produce.
Collect, slice, and measure all ingredients before starting to prepare the recipe.
Add all ingredients plus enough cold water to a fill a 2-quart pitcher. Chill overnight in the refrigerator for the most flavor, and store in the refrigerator until ready to drink. The fruit will stay fresh in the water for up to 48 hours after being prepared.
After you drink the water, you can eat the fruit or blend it into a smoothie.
Watermelon Lime
1 cup watermelon
1 lime
5 mint leaves (optional)
Cucumber Lemon (or Lime)
½ cucumber
1 lemon or lime
Tips for releasing flavors of the produce:
Watermelon: Cut into small pieces (1 to 2 inches).
Citrus fruit (oranges, lemons, limes): Remove rinds, and slice into thin pieces.
Cucumber: Slice into thin pieces.
Mint: Tear leaves.
