A heat wave has gripped New Jersey for days as temperatures rose to over a 100 degrees!
According to the CDC (centers for disease control) about 318 Americans die every year from dehydration. The sad fact is that this is a death that can be easily avoided!
One of the best tips I once heard is: Don’t wait until your thirsty!
You must DRINK, DRINK and DRINK some more.
But how much water is necessary in order to stay hydrated and prevent dehydration or other heat-related illnesses?
According to the Mayo Clinic women need about 11.5 cups (2.7 liters) that about 3 Poland Spring sport cap bottles a day and men need about 15.5 cups (3.7 liters) . that won't happen by default so you have to implement strategies to adequately drink.
Here are some tips and tools to help you get your fluid intake
Drink a glass of water with each meal and between each meal.
Drink water before, during and after exercise.
Drink water if you're feeling hungry. Thirst is often confused with hunger.
Keep a water bottle on your desk at work or in school
Drink from a water bottle not a cup
Take a water bottle with you when you leave the house.
Personally, I like to suck on fruit and water ice as well and since fresh fruit is everywhere this time of year go to the Farmers Market and stock up! I got a ton of kiwi today and since it’s scorching hot outside Strawberry/kiwi/blueberry Popsicle's are a must.
...oh and BTW they're 35 Calories!!
Ingredients:
1. Popsicle molds
2. 8 strawberries, cut into thin slices
3. 2 kiwis cut into thin slices
4. A sprinkle of blueberries
4. Strawberry-kiwi juice/grape juice/kiwi flavored water
Instructions:
Arrange the strawberries, kiwis and blueberries into the Popsicle.
Then, pour in the juice to cover the fruits until the top of the mold.
insert the Popsicle sticks and freeze it until frozen solid. (about 2 hours)
Enjoy!!
recipe was adapted from Evelyn Scholar.
this article was written by Malka Coopersmith and reviewed by Rachel Weber RD for One on One Health
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