Our Passion, Your Health

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Hydrate to Feel Great!

Staying hydrated is especially important throughout the summer months. There is little, good research on exactly how much you should drink each day, but an easy rule to follow for adults is to drink at least eight 8 ounce glasses (64 fluid ounces) daily. If you’re active or work outdoors, you will need to drink more and should try to drink water before you go outside into the heat to prevent dehydration. Don’t wait until you’re thirsty to start drinking because you’re already a little dehydrated if you do.

Water is the best choice for a drink. Sports drinks contain excess sugar, so they should be avoided unless you are exercising in the heat for a long period of time. Limit alcohol & caffeine which can cause extra fluid loss. For every alcoholic drink you consume, try to drink a glass of water.

Consuming fruits and vegetables is another way to keep hydrated. About 20% of your daily fluid intake comes from your food. Watermelon, strawberries, grapefruit, and cantaloupe are fruits that have a high water content. Vegetables with a high water content are cucumbers, lettuce, zucchini, radish, celery, tomato, and green cabbage. In addition to extra water, they are packed with nutrients our bodies need. Most people don’t eat enough fruits and vegetables, so try to get a variety of them every day.

7 ways to increase your fluid intake:

  • Carry a water bottle with you throughout the day
  • Drink a glass of water before each meal
  • Set a goal you want to drink by the end of the day & work towards it
  • Set reminders on your phone to remind you to drink
  • Track your fluid intake on an app
  • Add slices of fresh fruit, cucumbers, or mint to flavor your water
  • If you’re tired of water, try sparkling or seltzer water for some added carbonation without the calories

Frozen Fruit Sparkling Water


  • Two 12-ounce bags frozen mixed berries
  • 1 lemon, sliced
  • 1 lime, sliced
  • 1 orange, sliced
  • Four 25.3-ounce bottles sparkling water
  • 1/4 cup basil leaves, torn


In a large punch bowl, combine the frozen berries, lemon slices, lime slices, orange slices, sparkling water and basil leaves. Stir with a wooden spoon to combine.

Recipe courtesy of: Food Network’s Giada De Laurentiis

Nicole Rhoads, RD, LDN, Registered Dietitian If you are interested in individual outpatient nutrition counseling, contact Nicole at 610-378-2489 or NRhoads@pennstatehealth.psu.edu or schedule an appointment at 610-378-2100.


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