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Tips From Our Dietitian: Hydrating In Summer

Getting enough water every day is important for your health! Water helps your body keep a normal internal temperature, lubricate and cushion your joints, and gets rid of waste! What types of liquids you drink is just as important as what you eat. Many beverages contain added sugars and offer little or no nutrients, while other options may provide nutrients but have too much fat and calories. Here are some tips from our dietitian Alexa to help you make better beverage choices:

  1. Drink water! – try to choose water instead of sugary drinks. Soda, energy, and sports drinks contain a lot of added sugars that we do not need! Water is usually easy on the wallet as well! You can save money by drinking water from the tap or when eating out.
  2. Check the facts! –  Use the Nutrition Facts label and Ingredients list to choose beverages at the grocery store. This is the only place to find information regarding added sugars, sodium, saturated fats, and calories.
  3. Enjoy your beverage! – When water just won’t do it, enjoy a beverage of your choice. Remember to check the serving size and number of servings in the container. Check out the chart below for some more nutritious, low-calorie options!
Instead of …… Try this:
Sodas Combine 100% juice and seltzer water to make your own healthy sodas with less sugar and fewer calories
Fruit-Flavored Drinks Mix 100% juice with tap water. Or, flavor water with fresh fruit slices and herbs.
Sports or Energy Drinks Mix a little pinch of salt to an 8 oz. cup with 4 oz. juice and 4 oz. water


Tired of drinking liquids, try eating some of these foods that have a high water content:

  • Fruits; melons, strawberries, pineapple, grapefruit, oranges, and peaches
  • Vegetables; zucchini, celery, cucumbers, radishes, peppers, spinach, and peppers


Adapted from