From 7/9/24 blog at AICR.org
Water intake is crucial to prevent dehydration, especially in hot weather. Water makes up more than 60 percent of your body’s weight, and it’s vital to replenish fluids and stay hydrated every day. The body loses water through urine and sweat. Drinking beverages and eating foods with high water content can help prevent dehydration, a condition where you lose more fluids than you take in.
What does fluid do in the body?
Transports nutrients and waste
Controls blood pressure
Maintains body temperature
Lubricates joints
How Much Water Should I Drink?
There is no singular amount of fluid that everyone requires. Your exact fluid needs depend on your age, gender, medical conditions, diet, exercise and even the weather. And it’s important to note that beside water, many other foods and drinks provide hydration too.
US Guidelines say that an adequate daily fluid intake is 15.5 cups for men and 11.5 cups for women from a combination of all food and drinks (so, not just from water). Typically, about 20 percent of your fluid intake comes from food you eat. The rest comes from beverages, which include water, coffee, tea, soda, juice and anything else.
How to Stay Hydrated
Remember to drink: Carry a reusable water bottle and sip all day. Download a hydration app on your phone or set reminders on your phone’s alarm clock to schedule reminders to drink.
Make it tasty: If plain water is bland, try infusing it with cucumber, citrus, berries or herbs, such as basil, rosemary or mint. Or freeze fruit pieces and herbs in ice trays for a more subtle infusion.
Keep track of caffeine: Coffee is 99 percent water and offers hydration but keep the amount to no more than four cups per day. It can be dehydrating above this cutoff level. Tea has one-third to half the caffeine in regular coffee.
Eat foods with high water content: Fluid comes from beverages AND foods. For example, fruits and vegetables are filled with fluid. Or choose fluid-rich low-sodium soups, yogurt, smoothies and applesauce. Try these fun fluid-filled ideas:
• Freeze grapes as a snack.
• Make gazpacho or vegetable juice.
• Try chia seed pudding.
• Use popsicle molds to freeze fruit puree into frozen treats.
Foods Help You Stay Hydrated
Many foods contain over 85 percent fluid and help you stay hydrated. Fruits and vegetables are filled with water. Here are some hydrating choices:
Food % fluid in food
Cucumber 96%
Iceberg lettuce 96%
Celery 95%
Tomatoes 95%
Watermelon 91%
Strawberries 91%
Cantaloupe 90%
Yogurt 85%
Applesauce 85%