Post by: Jodi Holland, RD

July 16, 2015

The warmth of summer, plus the extra daylight hours make it even more appealing to get outside! Whether it be a bike ride, barbeque with friends, or a visit to the playground with your family, staying hydrated is important.

Fluids come from the beverages you drink and the foods that you eat. How much fluid you need every day depends on your age, gender and activity level. Hot and humid weather can also increase your needs. Fluid helps you stay healthy and energized. Often when we do not drink enough fluids, we may have headaches or food cravings. Fluids also control your body temperature, aid digestion, carry nutrients around your body, cushion organs and joints, help get rid of waste and keep your bowels regular.

So how much fluid is enough? To keep your body hydrated, aim for a fluid intake of about: Š

  • 3 L (12 cups) for men 19 years old and over each day Š
  • 2 L (9 cups) for women 19 years old and over each day.
  • 3 L (9.5 cups) for pregnant women
  • 1 L (12.5 cups) for breastfeeding women

Fluids include your intake of water and other beverages such as milk, juice (limit to 125 mL/day), broth or soups, coffee and tea. Water is one of the best fluid choices as it is calorie free and a great way to quench your thirst. Add a slice of lemon or lime to make it even more refreshing, or try a splash of orange juice mixed with carbonated water.

Follow these tips to stay hydrated: Š

  • Drink a glass of water when you wake up each morning or before you go to bed. Š
  • Keep a fresh glass of water by your desk or on hand where you work. Š
  • Carry a water bottle with you throughout the day. Š
  • Drink a glass of water before eating your meals. Š
  • Add a glass of low fat milk, soy beverage or water with meals. Š
  • Don’t ignore thirst. Drink water or another healthy drink when you feel thirsty.
  • Read the label! Choose drinks with no added sugar most often.

Try out this “mocktail” recipe at your next barbeque.

Green Grape Glacier

12 green grapes, seedless

125 mL white grape juice

125 mL carbonated water, cold

  1. Freeze the grapes until hard.
  2. Combine 10 frozen grapes and grape juice in a blender and process for 20 seconds, or until smooth and thick.
  3. Pour the grape mix into a glass and add the carbonated water.
  4. Stir gently and garnish with the remaining 2 grapes.

Makes 1 drink. Provides 117 calories, 0.9 g protein, 29 g carbohydrate, and 1 g fibre.