A Summer Mocktail to Stay Hydrated

It’s summer time and temperatures are rising. As the temperatures rise it becomes increasingly important to make sure we keep our bodies hydrated.

Our bodies are made up of 60% water and every single cell in the human body needs water to function properly. Water is important for healthy skin, hair, and nails, as well as regulating body temperature, heart rate, and blood pressure. Needless to say, water plays a critical part in our daily lives and bodies.

Did you know?

• As we get older, our body water content decreases, thus, the risk for dehydration increases.
• People feel thirsty when they have already lost around 2-3% of their body’s water. Mental performance and physical coordination start to become impaired before thirst kicks in, typically around 1% dehydration.
• Dehydration is a frequent cause of hospitalization of older adults.
• Dehydration is one of the ten most frequent diagnoses responsible for hospitalization in the United States.
• Dehydration has been associated with increased mortality rates among older adults.

You can stay fully hydrated throughout the day by drinking water and other fluids, as well as eating foods that are hydrating. Below are a few tips on how to stay hydrated and healthy to continue living well as those temperatures continue to rise!

Tips on Staying Hydrated

Start each day with a glass of water – Before you have that cup of coffee, tea, or juice, drink one glass of water. It will help replace fluids lost overnight and get your hydration efforts off to a good start.

Keep a water bottle nearby – Don’t wait until you’re thirsty to have a drink. Keep a water bottle nearby that you can refill and a have a few sips throughout the day to ensure that you drink enough. The Institute of Medicine recommends women consume a total of 91 ounces of water (about 2.7 liters) per day, from all food and beverages combined. For men, the recommendation is 125 ounces a day (about 3.7 liters).

Snack on fruit – Fruits are an excellent source of water. Watermelon is 90% water! Oranges, grapefruit, and melons like honeydew and cantaloupe also have high contents of water.

Limit alcohol intake – Alcohol is a huge dehydrator. You should limit your intake, but if you are going to raise a glass, aim for at least a one-to one ratio with water.

Have a Mocktail– Water doesn’t have to be boring! Add a few ingredients to turn it up a bit for a new concoction that can be a tasty treat while helping you stay healthy and hydrated! Check out the recipe below for a Rosemary-Infused Cucumber Lemonade Mocktail.

Rosemary-Infused Cucumber Lemonade Mocktail

Ingredients:

• 3 large cucumbers
• 1 tablespoon chopped fresh rosemary, plus 4 sprigs for garnish
• 1 cup water
• 1/2 cups lemon juice
• 3 tablespoons agave syrup

Directions:

1. Take one cucumber and cut 12 thin slices for garnish.
2. Peel the rest of the cucumbers, cut lengthwise, scoop out the seeds and chop into pieces.
3. Put cucumber and rosemary into a food processor and puree until smooth.
4. Pour the puree through a fine-mesh strainer set over a medium bowl or large measuring cup. Press on the solids to extract all the juice.
5. Add water, lemon juice, and agave syrup to the cucumber juice; stir until the agave is dissolved.
6. Divide among 4 ice-filled glasses.
7. Garnish with cucumber slices and rosemary sprigs.

Enjoy staying hydrated and healthy!