Water

Summer is upon us and it's Hot outside! Don’t forget to hydrate throughout the day especially if you and your loved ones are spending the day outside. Be sure to drink at least 8 cups of water a day, and don’t forget about the little ones too! Kids need water just as much as adults do and the recommended amount is on average 6-8 cups a day, however, the actual amount varied from person to person. In general, men require an additional 4 cups of water a day compared to women who on average need about 9 cups a day. Toddlers need about 3-4 cups a day, and children and teens need about 6-8 cups a day. However, much too often kids are offered sugary beverages in place of water in the home and outdoors. Spending time outdoors will most likely require an additional 3-4 cups more water for children and adults. Skip the punch and choose cool water especially at waterparks, zoos, pools, and other outdoor events. With the summer temperatures reaching a hundred, fruit flavored drinks and colas are not the best choice for quenching your thirst. Consider adding a splash of 100% juice or sliced citrus to your water for a change of flavor. Or, add a blend of whole fruit and ice to flavor your water. In addition to water, snack on fresh fruits and vegetables as they naturally hold water and help to increase hydration.

Till next time, stay healthy and be well. 

For a savory summer beverage that is good and tasty for the whole family, check out this recipe. 

Lemon-Lime Thirst Quencher 

By Cristina L. Morales, MPH RDN LD 

• 2 cups water
• 5 Mint leaves
• 1 lemon squeezed
• 1 lime squeezed 
• 1 -1.5 cup ice cubes

Directions: In a blender add ice cubes, water, lemon, lime, and 3 mint leaves, blend and add to your water glass. Garnish each glass with a mint leaf, and spiraled lemon and lime peel, and enjoy!