Welcome Summer
Nutrition Blog

Welcome Summer

It’s officially Summer! Bring on the heat, sun, wet pool days, and later nights. As you get out and enjoy the heat, keep in mind that it is important to get plenty of water. Here are some guidelines and tips to keep you well hydrated!

While it is a good rule of thumb to drink when you feel thirsty, many people have a diminished feeling of thirst. In summer, your fluid needs may increase beyond what you would normally drink. Calculate your water needs by taking your weight in pounds, and dividing by two. Aim for that many ounces per day. For example, a 150lb person would aim for 75 ounces. While fluid filled foods, like soup and watermelon, can help reach your goal, only count 8-16 ounces from coffee, seltzer water, or tea; try to get 75% or more from plain water. Keep a reusable water bottle with you and fill up as you go about your day. If it is a 24 oz. bottle, you’ll probably be surprised how easy it is to drink two full bottles, and for many people this will get you close to your daily goal.

Staying hydrated is critical to all your body systems, but can also help avoid conditions like kidney stones and gout flair ups. If you are on medications or have a condition which requires you to limit your fluid intake, follow your doctor’s recommendations. And be cautious with over-hydration, which can have dangerous consequences to the body as well. If you are training for a sport, or increasing physical activity over the summer, speak with your coach, a physician, or dietitian if you are concerned about staying adequately hydrated. Enjoy summer and be safe!

Try this Citrus Chia Water for a change of pace!

Fill a 16 oz. refillable water bottle with water. Add 1 teaspoon chia seeds and squeeze the juice from half of a lime or lemon. Put top on water bottle and shake. Place in refrigerator for 30 minutes to chill. Drink and enjoy!