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Healthy Eating by Shelby Shelby

Summer Heat Makes Hydration Essential

A Kentucky summer is filled with fun outdoor activities, but the summer heat can make it hard to stay hydrated. Hot weather causes us to sweat and lose some of the water our body needs. This may mean that we need to consume more water than usual during the hot summer months. Follow these three tips to stay hydrated this summer.

1.Timing is important. Be sure to drink water before, during, and after you are active outside to stay hydrated. Starting your day hydrated makes it easier to stay hydrated when you head outside. Don’t forget to keep drinking water once you come back inside to replace any water you lost to the heat.

2.Choose the right drink. Water is your best choice to stay hydrated and keep you energized in the heat. Avoid sugary drinks and energy drinks with extra caffeine. The Centers for Disease Control and Prevention reports that energy drinks contain high levels of caffeine which can affect your heart if consumed in excess. When the caffeine levels from energy drinks are combined with the stress of a hot summer day, strain may be placed on your heart. 

3.Consider a sports drink. Sports drinks, like Gatorade, should be consumed if you are participating in moderate to vigorous outdoor activities lasting for more than one hour. Moderate to vigorous activities are activities that raise your heart rate. Sports drinks contain sodium and potassium, two electrolytes that are often lost through sweat. Avoid drinking sports drinks recreationally as they may provide excess calories and sodium.


Try an infused water this summer to quench your thirst!


Citrus-Infused Water







1.Fill a pitcher with water.

2.Slice lemon, lime, and orange into ½ inch slices. Add to water pitcher.

3.Store in refrigerator and drink up! The flavors will become stronger throughout the day.


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