Have you ever been so thirsty that you’ve seriously thought about going into a stranger’s yard to quench your thirst from their garden hose? While we all strive to never let our desire for hydration reach that point, we’ve all been there. That feeling of dry throat is especially prominent in the summer months when we’re more active outside. Staying hydrated is important whether you’re playing sports, traveling or just enjoying the sun.
As part of our Pick of the Week series on nutritional wellness, we partnered with Niki Strealy, a registered dietitian nutritionist at Providence Sports Medicine, to get her top tips for hydration:
1. Take a reusable water bottle with you wherever you go.
2. Avoid sugary drinks by adding citrus or fruit for extra flavoring in your water.
3. The best indicator for dehydration is not thirst, but the color of your urine. The clearer, the better!
4. If you’re exercising over 60-90 minutes, consider a sports drink to replace electrolytes.
Here’s more from Niki:
Homemade lemon-pomegranate electrolyte drink recipe
Makes: 32 ounces (4 cups, or approximately 1 liter)
Serving size: 8 ounces (1 cup)
Ingredients:
- ¼ tsp. salt
- ¼ cup pomegranate juice
- ¼ cup lemon juice
- 1 ½ cups unsweetened coconut water
- 2 cups cold water
- Additional options: sweetener, powdered magnesium and/or calcium, depending on needs
Directions: Put all ingredients in a bowl and whisk. Pour into a container, chill and serve.
Nutrition facts
Calories: 50
Fat: 0
Carbohydrate: 10
Fiber: 0
Sugar: 10
Protein: <1
Sodium: 250mg
Potassium: 258mg
Calcium: 90mg
Source: Healthline
Don’t’ have time to make your own electrolyte drink at home? Here are a few of Niki’s recommended options:
Our team of nutritional experts are here to help you understand the benefits of staying hydrated. Search for a doctor in our regional directory or find a location near you:
Related resources
Healthy hydration: what you should know about water
Think your water is healthy? Think again.
11 diet and nutrition myths our experts debunk
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