Summer is a beautiful season filled with many activities and hot days! With all of the excitement that summer brings, it is easy to forget to bring water or refill our water bottles before heading out on a sunny day. When you are on the go, bring water along to ensure that you meet the necessary water intake to keep your body both healthy and happy.

Drinking plenty of water is important, especially in times of scorching temperatures. Be mindful and aware of your water intake to prevent dehydration. Here are some valuable tips to help you and your family stay hydrated and vibrant everyday.

1. Tie water into a routine
Think about your typical day and how you can incorporate increased water intake for both you and your family. This might look like:
● Starting and ending your day with water
● Taking a sip of water after each bite of food
● Drinking water before and after physical activity
● Setting reminders on your device to drink water
● Having water consumption competitions
● Encouraging water activities such as swimming, water balloons, or sprinkler fun

Remember, these are just recommendations, and you can change them to fit your family’s lifestyle and interests. Listen to your body and drink water throughout the day as needed. Water intake can vary for each individual, based on age, weight, activity level, and climate. If you have questions or concerns about your fluid intake, it is recommended to consult with a healthcare professional for guidance.

2. Flavor it, track it & eat it!

If you or your family are finding it difficult to achieve the minimum daily water intake, consider adding some flavor to your water. You can squeeze lemons, add slices of melons, strawberries, cucumbers, herbs like mint or basil,or any other fruits or flavors you enjoy to make drinking water more enjoyable.

Additionally, you can track your water intake and even create fun and friendly competitions with family, friends, neighbors or colleagues to encourage hydration. Water is also present in many foods that you can incorporate into your eating pattern to increase hydration. If you are looking to consume more water, you are in the right place!

3. Fruits and Vegetables

Fruits and vegetables are delicious and refreshing. During summer, they often become more affordable and fresher due to the harvest season. Incorporating them into your daily meals and snacks not only provides hydration but also enriches your eating pattern with essential nutrients.

Here are some fruits & vegetables that have high water content along with recipes:
○ Bell peppers: Home Run Hummus Wrap
○ Celery: Bugs on a Log
○ Cucumbers: Cool Cucumber Yogurt Dip
○ Lettuce: Egg Salad Sandwiches
○ Oranges: Orange Banana Frosty
○ Pineapple: Berry Purple Smoothie
○ Strawberries: Fruity Fun Chicken Salad Cups
○ Tomatoes: Cowboy Caviar
○ Watermelon: Fruit Kabobs with Yogurt Dip
○ Zucchini: Summer Vegetable Salsa

We hope that you enjoyed learning more about incorporating and consuming more water to keep your body happy and hydrated.

Consider tying water into your routine, flavoring it with your favorite fruits or herbs, tracking your water intake and exploring our delicious recipes on our site that feature hydrating ingredients https://eatsmartmovemoreva.org/recipes/.

Stay hydrated and enjoy the summer months!