Beat the Heat!

Tips to stay hydrated this summer:


  1. Check the toilet: believe it or not, the old wives’ tale is true! Our urine color can tell us how hydrated we are. Before, during and after outdoor activities, take a quick look at your urine output. Dark yellow urine (typically as dark as or even darker than apple juice) signals we may be dehydrated. On the other hand, pale urine (light lemonade color) signals that we are likely hydrated.

  2. Weigh yourself before and after exercise: Sweat is a huge factor in dehydration, especially during vigorous activity in the warm summer months. It’s recommended we weigh ourselves naked before and after a workout. Every pound that is lost between the beginning and after the workout means 2 cups (or 16 ounces) of water is gone. Use this as a tool to help ensure you properly hydrate after a long summer run! For example, if I lose 2 pounds during my workout, then I need to drink 4 cups of water to compensate.

  3. Don’t forget “fluid foods”: Did you know that some of our foods can help us stay hydrated as well? The following foods are heavy on their water content, according to the USDA, and they also contain a high amount of nutrients, too! Try to incorporate these foods into your diet, as well, as fluids: Cucumber Celery Zucchini Watermelon Strawberries Cauliflower Lettuce

  4. And… Don’t forget electrolytes: These nutrients are critical to healthy nerve and muscle function. And, they can be lost through sweat. Electrolytes include sodium, potassium, magnesium, calcium and chloride. Sip on coconut water, milk or electrolyte-packed drinks to replenish electrolytes after a hard workout.

  5. Try something new: Many people have found infusing water at home can help them to stay hydrated, increase their water intake and decrease their intake of sugary beverages. One of my favorite infused water recipes is Cherry Limeade Water. Find out more below!


Cherry Limeade

All you need:

  • 6 to 8 mint leaves

  • 10 pitted cherries, cut in half

  • 1 Key lime, sliced thinly ice

  • 1 liter water (still or sparkling)


All you do:

  • Muddle mint leaves in bottom of glass. Combine mint with pitted cherries, sliced lime, ice and water.

  • Let steep 30 minutes before serving.

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