It’s so important to stay hydrated as the thermometer keeps creeping up during the summer months here in Bermuda. Becoming dehydrated could lead to dizzy spells, headaches or worse it could end up ruining a perfect day of summer fun.

Water makes up the majority of all the body’s cells, except for fat cells, and it also cushions and lubricates the brain and joints. Water transports nutrients and carries waste away from the body cells. It also helps regulate body temperature by redistributing heat from active tissues to the skin and cooling the body through perspiration.


Reasons to Stay Hydrated

•    When we’re well hydrated our brain cells are supplied with fresh, oxygen rich blood that results in better brain function.
•    Mild hydration of only 1-2% can impair your ability to concentrate.
•    Dehydration slows the digestive process and can lead to constipation.
•    Fluids are imperative for healthy heart function; maintaining a proper fluid balance keeps blood pressure in a healthy range.
•    Water cushions joints which helps maintain comfortable mobility.
•    Muscles are made up of about 75% water, therefore performance can suffer when muscles are not adequately hydrated.


How Much Water Do You Need?

We’ve been hearing the advice to drink 8 – 8 ounce glasses of water for quite a few years now, which is about 2L, this continues to be a great rule of thumb especially since it’s easy to remember. Keep in mind that any 8 ounce glass of fluid counts. The rest of your hydration comes from the food you eat, like fruits and vegetables.

Your Summer Hydration Plan

Flavor Infused Water
Add some flavor to your water pitcher. I love fun, colorful combinations like Strawberry & Basil, Rosemary & Watermelon and Pear & Ginger because it’s like drinking fancy, overpriced cocktails without the hangover!

Fruit Kebabs
Try serving fruit like honeydew melon, pineapple cubes or grapes on a wooden skewer. You can even serve watermelon wedges on popsicle sticks to make a fruit-pop. Fruit on a stick is such a fun way to gets kids to eat their fruit and it’s a crowd pleasing dessert at any backyard party.

Iced Herbal Teas
All summer long I make iced tea at home for a mid afternoon pick-me-up by simply filling a large travel mug with ice all the way to the top, then I place my tea bag of choice (usually mint) on the ice, cover with boiling water and steep for 1o minutes while I eat my lunch. When you’re ready to get back to work it has the right amount of ice left!

Fancy Ice Cubes
Try adding fresh berries, mint, lavender, rosemary or even hibiscus petals to your next batch of ice for a hint of flavor and color. Add cubes to flat or fizzy water for a super sophisticated sip.

Sweat is a form of water loss and thankfully it serves as a reminder for us to keep sipping during the hottest months. Make it a priority to stay hydrated this summer to improve concentration, reduce headaches, boost physical performance and to give your digestive and urinary systems a leg up.

by Andrea Beazley-Fubler, Holistic Nutritionist at Good Health Girl