Making the Most of those
Lazy Days of Summer

The lazy days of summer are well deserved after surviving this year's brutal winter. Along with summer vacations and longer days comes heat and humidity. Drinking enough water is important to prevent dehydration and hyperthermia.

Water is an essential nutrient and makes up 60% of the body. Water prevents the body's temperature from going higher than normal (hyperthermia). The main component of the blood is water. Water is important for the kidneys and liver to flush out waste. People with diabetes that become dehydrated elevate blood glucose which results in a dangerous condition called diabetes ketoacidosis (DKA).

Summer heat causes the body to lose fluid and electrolytes through sweat. Most people assume that thirst is triggered to prevent dehydration, but thirst actually occurs after the body is in need of fluid. So, it is important to be proactive and know the guidelines for the amount and types of liquid to consume.

• Water is the best fluid replacement. Drink eight, 8-oz glasses of water throughout the day. Keep water nearby and try to drink ½ - 1 cup every hour.
• If plain water can't be taken in the amount recommended, try:
  • Squeezing the juice of ½ lemon, lime or orange in a large glass of water.
  • Club soda or seltzer water; flavored club soda or seltzer water is acceptable
  • Juice has a lot of calories; dilute juice with three times as much water.
• Avoid fluids with caffeine like tea, coffee, and sodas, as well as beverages with alcohol. These drinks increase urine production which results in dehydration.
• Loss of salt and other electrolytes through sweat can easily be replaced with nutrients from food. Avoid salt tablets because they draw water from tissues into the stomach.
• Elderly people who limit their water intake should be encouraged to drink more water during days with heat and humidity.
• Athletes playing sports in heat and humidity should use sports drinks to replace fluid and electrolytes due to the higher amounts of fluid lost with these activities.

Besides keeping a cool pitcher of water with wedges of lemon, lime or orange in the refrigerator, always serve water as the beverage with meals.

Here's a refreshing drink recipe to keep you cool and hydrated during the hot days of summer:

• 1 cup juice (pick your favorite)
• 3 cups club soda or seltzer water
• Crushed ice
• Strawberries, mint lemon or lime

In a 2-quart pitcher combine juice with club soda or seltzer water. Stir and serve immediately with ice, and garnish with fruit or mint.

« Return to ArticlesLearn More About Laura Coti Garrett »