Stay hydrated this summer

in Sports by
Photo credit Flickr
Photo credit: Flickr

Dehydration is one of the medical conditions that can easily be prevented and reversed. With the temperatures increasing and the countdown to summer break less than a month away, it is important to stay hydrated.

Dehydration can be caused by a number of different culprits, but most individuals will experience dehydration symptoms if they lose too much fluid or do not consume enough water.

For the body to carry out normal functions it is essential to stay hydrated. According to the Institute of Medicine, the adequate intake of water is 3 liters for men and 2.2 liters for women. An individual’s needs vary depending on the weather, altitude and amount of time and type of exercising.

While spending time outside in the heat, it is important to be even more aware about the amount of fluids consumed. A person can lose 2 to 3 liters of water per hour while being active outside, increasing the amount of fluids needed to maintain normal functions.

While most individuals turn to water when trying to stay hydrated, it’s not the only way. Consuming fruits such as watermelon, blueberries and apples- as well as vegetables such as cucumbers, green peppers and celery-will help a person meet their hydration needs for the day.

When a person perspires, water along with electrolytes such as sodium and potassium are lost. It is important to replenish the minerals along with water. Sport drinks, such as Gatorade, can replenish the electrolytes, but that comes at a price. Gatorade can contain as much as 34 grams of sugar. Skip a sugary sports drink and give coconut water a try. Coconut water contains five different electrolytes making it a prime post-exercise choice in the summer.

Use this beverage at your next picnic or grill-out to stay hydrated this summer.

Strawberry Lemon Water

  • 3 cups strawberries, sliced
  • 3 lemons, wedged
  • 1 cup basil, chopped
  • 3 tablespoons agave nectar
  • 1 gallon water

Mix all ingredients into a large pitcher.

Add ice and serve.


Amy Goblirsch is a Registered and Licensed Dietitian with Sodexo at SCSU