During the hot summer months, we need to remember to stay hydrated. Water is an essential nutrient that plays a role in many vital processes throughout the body. For example, it helps regulate our body temperature, used in metabolism and digestion of our food, lubricate our body, and it is instrumental in our cardiovascular functions.
The effects of dehydration can start at 1 – 2% of body weight loss, which is quite small. Some symptoms of being dehydrated may include dizziness, light headedness, headache, fatigue, loss of appetite, to name just a few.
Men require 100 fluid ounces per day, while women need about 70. If you are working outside in the heat, this requirement will increase tremendously.
Don’t forget that children can also become dehydrated. Some of the symptoms include being irritable, unfocused as well as being tired.
Are you drinking adequate fluids? Let your urine be the judge. If your urine looks like dark apple juice, you need more fluids. If it is pale like lemonade, you’re probably fine.
One way to help to stay hydrated, is to drink this fruit smoothie. It tastes good plus it helps keep you hydrated.
Enjoy your summer!
- Karen Bunnell, RD, LMNT
Breakfast Smoothie
Light and refreshing, this 5 ingredient breakfast smoothie takes only a few minutes to blend and serve.
Yield: 2 servings
Ingredients
1 cup milk (low fat or fat free)
1 medium banana (sliced)
1 cup frozen fruit (such as blueberries)
2 tablespoons peanut butter (or sunflower seed butter)
1 handful spinach (loose leaves)
Steps
- Wash hands with soap and water.
- Gently rub produce under cool running water.
- Add ingredients to blender.
- Blend until smooth and serve.
Source
USDA Nutrition.gov
