Wellness Tips: Beat the Heat

Live Healthy Iowa's 5 Easy Tips for Pumping Up the H2O

By Ann Thelen

When Iowa’s temperatures and heat indices rise, a refreshing glass of water can be your best friend. One of the best ways to combat the summer warmth and avoid heat-related illnesses is to stay hydrated. The team at Live Healthy Iowa shares five easy tips for pumping up your water intake all summer long.

1. WAKE UP TO WATER

A good night’s sleep is essential for repairing your body each day, but it can also leave you dehydrated. Before reaching for a cup of java in the morning, drink16 ounces of water. Not only does it rehydrate your body, but it also releases toxins and improves digestion.

2. PLAN IT OUT

Fill large bottles with how much water you should drink each day. Not only does it make it easy to reach for water, but it’s also a great way to monitor intake throughout the day. If you’re not sure how much water you need to drink, a popular rule is to divide your weight by 50% and drink that many ounces of water each day. The amount can vary based on weight, age, exercise and other factors.

3. EAT YOUR WATER

Cucumbers and lettuce are made up of a whopping 96% water. Be creative in adding these types of foods to your mealtime routine. Munch on cucumbers for a snack or ditch the bread and wrap your sandwich in lettuce. Other nutritious fruits, such as watermelon and strawberries, are 92% water but also higher in carbohydrates.

4. INFUSE WITH COLOR

It’s easy to get bored with water – so boost its flavor with colorful herbs, fruits and veggies! Try adding slices of lemons, limes, cucumbers, pineapple or cantaloupe and pair them with mint, basil or other herbs. Unlike juice, the flavor is refreshing and has fewer calories.

5. THINK THIRST FIRST

Since your body contains up to 65% water, sunshine and heat can quickly lead to dehydration. Know the signs, symptoms and treatments for dehydration. Regardless of the season, hunger is often an early sign of dehydration, so always drink water before eating.

The Iowa Food & Family Project is proud to be presenting sponsor of Live Healthy Iowa.

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