With temperatures soaring and the heat index in the triple digits, it’s time to make sure you are staying hydrated. Water is the best choice for hydration, while you also can get fluids from milk, fruits, and vegetables.
How much water should you drink?
Each person’s needs will vary. Factors like exercise, climate, and health conditions can increase or decrease the amount needed. Recommended amounts per day are:
- 1-3 years: 4 cups
- 4-8 years: 5 cups
- 9-13 years: 7-8 cups
- 14-18 years: 8-11 cups
- Women 19 and older: 9 cups
- Men 19 and older: 13 cups
Follow these tips to stay hydrated:
- Start the day with a glass of water.
- Add water into an existing routine: during a meal, after brushing your teeth, upon arriving at work, etc.
- Always have a water bottle when you’re on the go and refill it throughout the day.
- Drink water before exercising, working in the yard, or taking part in activities where you will be in the heat. If you feel thirsty, you are already dehydrated.
- Take frequent water breaks.
- Always choose water over sugary drinks. Add fresh fruit or vegetable slices such as lemon, lime, pineapple, or cucumber to add a naturally sweet flavor.
- Dilute sports drinks with water.
- Choose 100% fruit or vegetable juices in small amounts over fruit drinks, which have a lot of sugar. It is better to eat your fruits and vegetables than to drink them.
- Make nutritious, fat-free or low-fat milk a regular beverage choice.
- Decaffeinated or herbal tea is a low-calorie option that contains many healthful antioxidants.
Source:
Choose MyPlate: Drink Water Instead of Sugary Drinks, https://ask.ifas.ufl.edu/publication/FY1541
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