Rethink Your Drinks and Hydrate This Summer

Arizona summers can be brutal and proper hydration is important to everyone.  Our bodies are composed of 60-75% water and maintaining good hydration is necessary for optimal health and basic body function. With so many choices out there, from sugary carbonated drinks, caffeinated and other enhances sports drinks, it is easy to think we are taking enough fluids on to maintain optimal health. The truth is these items do not properly hydrate you! In fact, they may even cause dehydration due to their diuretic nature and increase your calories with virtually no nutritious value to maintain health at the cellular level.

Here are a few tips to begin your journey to better hydration:

Changes that can be made:

  • Limit soda and sugar-sweetened drinks – Make items like soda’s, sweetened teas, fruit drinks, sport drinks and your favorite coffees a special treat instead of a daily need
  • Consider flavoring your water naturally for a refreshing treat (recipes below)
  • Drink alcohol in moderation
  • Drink plenty of refreshing calorie free water

What is the proper amount of water to drink?

The amount of water that one should consume varies based on age, gender, weight and activity level; the “General Rule of Thumb” is to drink half your body weight in in oz. of water per day.


Your weight x 0.5 = oz. of water per day (200 lbs. x .05 = 100 oz. water per day)

How do I know I When I Am Dehyrdated?

Symptoms for dehydration can include: headaches, fatigue, anger, confusion, muscle cramps, disorientation, fever, lack of sweat, and dark urine. If your urine is pale or clear then you are on the right track to hydration!

Stay sun safe and hydrate this summer!

Here are a couple of natural flavored water recipes for you to try at home, or check out your local grocer for seasonal sales on fruits and veggies and explore some of your own. Remember to rethink your drink and stay hydrated!

Recipes for the Month!

Honeydew Lime Water

  • 2 to 3 slices of ripe honeydew melon
  • 1 lime, sliced
  • 4 sprigs of mint
  • 1 half gallon of water

Add melon slices, lime slices and mint sprigs to a large pitcher; fill with the half gallon of water and refrigerate two to four hours. Serve in glasses over ice.

Citrus Cucumber Water

  • 1 large lemon, sliced
  • 1 large lime, sliced
  • 1 large orange, sliced
  • 1 large cucumber, sliced
  • 1 half gallon of water

Place all fruits and vegetables in a pitcher and add water. Allow flavors to blend at least two hours before serving in glasses over ice.

Strawberry Water

  • 4 sliced strawberries
  • 8 cucumber slices
  • 1 half gallon water

In a large pitcher, add 4 sliced strawberries and 8 cucumber slices. Fill with the half
gallon of water and refrigerate two to four hours. Serve in glasses over ice.