With temperatures on the rise here in Wisconsin (insert happy dance), it’s time to start thinking about hydration. Especially in warmer weather, it’s important to make sure we get the fluids we need to stay healthy and avoid dehydration. With an almost endless variety of beverages to choose from, it’s important to make smart choices when it comes to hydrating right. Our Mealtime Mentors have five easy tips for quenching your thirst while keeping calories and sugar in check.
1. Start and end your day with water
Make it a goal to start each day by drinking a glass or a bottle of water. Fill it up the night before as a reminder so you don’t forget after you wake up and get started with your day. Try to do the same thing before bed. One mistake that is easy to make is waiting until you feel thirsty to drink water. Thirst and dry mouth can be signs of mild dehydration. Even if you don’t feel thirsty, it’s important to drink regularly throughout the day.
2. Skip the soda
Soda does a poor job of rehydration and the high sugar content can interfere with your body’s ability to absorb water. If you love the carbonation of soda, you may love sparkling water just as much! Sparkling water comes in lots of different flavors and has no calories and no sugar. It’s also refreshing in sparkling summer mocktails (or cocktails).
3. Naturally flavor your water
Jazz up plain, unflavored water by adding natural flavorings, such as cucumbers, fresh or frozen berries, watermelon, mint and basil leaves, lemon and lime wedges – whatever you have on hand! You can also blend these ingredients together to make agua fresca.
4. Eat more fruits and veggies
Twenty percent of our daily water intake is derived from food, and many fruits and veggies are especially high in water content, as well as all those important electrolytes. At the top of the list are strawberries and watermelon (98% water), cucumbers and lettuce (96% water), celery (95% water), tomatoes (94% water), cauliflower, bell peppers and spinach (92% water), cantaloupe (90% water) and peaches (88% water). Incorporate fruits and veggies into fresh recipes, like Cantaloupe with Honey Lime Dressing, Grilled Romaine Salad with Creamy Lemon Dressing, Honey Grilled Watermelon Caprese Salad and Fresh Bruschetta.
5. Make it a mocktail
Alcohol is a diuretic, meaning it strips water and electrolytes from the body. An easy way to prevent dehydration is to alternate between an alcoholic beverage and a hydrating glass of water, or even a water-based mocktail. It’s also important to make sure you’re hydrated before consuming alcohol, as well as rehydrate with a couple glasses of water after. And, of course, always drink responsibly.
Lauren Tulig is a Registered Dietitian Nutritionist (RDN) with Festival Foods and certified in the state of Wisconsin.
Disclaimer: The information provided here is intended for general information only. It is not intended as medical advice. Health information changes frequently as research constantly evolves. You should not rely on any information gathered here as a substitute for consultation with medical professionals. Information may not be reproduced without permission from Festival Foods. We strongly encourage guests to review the ingredient lists of suggested products before purchasing to ensure they meet individual dietary needs. All products not available at all Festival locations.