Tag Archives: Dehydration

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Will I Freeze if I Drink Water in the Winter?

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First off, the answer to that question is No! But, for most of us, drinking water in the winter is harder. I know it’s harder for me! In the summer, when the temperatures are high and the sweat just keeps rolling, it’s easy to remember that we need to drink water. But, it’s important to remember that it is equally important for our bodies to stay hydrated in the winter too.

There are a lot of tricks you can use to make sure you’re getting enough water in the winter. Keeping some kind of handy tracking tool close by can help you keep track of how much water you’re drinking any given day. But sometimes, it’s not just about keeping track of your water intake; it’s forcing yourself to actually drink it.

Did you know that many foods are high in water content and can help keep your body hydrated? Just a little disclaimer here though… eating foods that are high in water content doesn’t replace the need to drink water. They only help keep your body hydrated so you don’t have to drink as much water. So, here’s our list of foods that contain a lot of tissue moistening, joint lubricating H2O!

  • Cucumbers
  • Tomatoes
  • Watermelon (Or really any melon for that matter)
  • Lemons & Limes
  • Leafy Greens
  • Eggplant
  • Squash – All squash are good, but some have higher content than others
  • Strawberries
  • Broth Based Soups – Sorry guys, potato soup doesn’t count here!
  • Popsicles/Juice Bars
  • Sorbet/Sherbet

That looks like a list of pretty good foods to me. By incorporating some of these foods in to your diet each day, you can greatly reduce your need to drink as much water as you would without them. Trust me, your body will thank you!

What kind of foods do you enjoy eating that are high in H2O content? As always, share your thoughts here on the blog. We love to hear from you!

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Summer Fun: How to Stay Hydrated, Healthy & Happy

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It’s finally here! The summer vacation, float trip or trip to the lake that you spent all winter planning has finally arrived. Or, maybe your just excited to be spending every day at the pool to make up for all the vitamin D that your body missed all winter! Either way, outdoor activities are a lot of fun. The problem is, they take their toll on our bodies. As with anything, the sun sucks the H2O right out of our bodies, leaving us dehydrated. So, what can you do this summer to keep your body hydrated, healthy and happy? Here are our dietitians Top 3 tips for hydration in the heat!

  1. Monitor how much water you are consuming by time! As we’ve said in previous blogs, be sure to drink at least 8 oz. of water for every 30 minutes that you spend outside!
  2. Monitory how much water you are consuming in relation to alcoholic beverages! Alcohol assists the sun in drying out your body. So, if you are consuming alcohol, you need to be sure to offset the effects with plenty of water. Follow up every alcoholic beverage with a glass of water.
  3. Keep an eye on your body’s signals! Many people wait until they feel thirsty to begin consuming water. If you feel thirsty, your body is already dehydrated. So, continuously drink water throughout the day to remain hydrated. If you begin to feel thirsty, find a cool place and relax over a glass of water to get your body back on track.

Everybody wants to get out and enjoy these warm30. summer rays! Just make sure you are doing it responsibly. As with everything in life, the sun is great for us in moderation! So, make sure you plan time in the sun; but also plan time to get a break from the sun. Consume plenty of water! You’ll feel better and your body will function better!

Need some help teaching ‘Sun Safety’? This Thursday, we’ll be releasing our July Free Download, focused on the hydration tips featured in this blog. Sign up for our HealthLinks Newsletter to be the first to know when the download is available!

For more health & nutrition information, be sure to follow us on Facebook & Twitter. Plus, share this blog with your network. Let’s spread the word to build a healthier community!

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Healthy Habits at School

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Well… it’s so hard to believe! But, August is here, which means that school will be starting soon for so many kids across the country. With school starting, everyone’s schedules get turned upside down, our routines get thrown out the window, and we have to go back to the drawing board to create a new schedule for the whole family. In this whole shuffle, it is often easy to forget about nutrition and good eating habits, especially at school. That is why it is super important to encourage healthy habits at home, that your children can take with them when they go to school.

The most important thing to remind children of is to monitor the amount of water they are consuming. When school starts, it is usually still very hot outside. Plus, many back-to-school activities are held outside. So, it is important that your kids remain hydrated.  Make it a game! Discuss with your kids how many bottles of water they should drink while at school. ( 24-32 oz. is a great goal) If you think it may be easier, you can also just remind them to stop by the water fountain during every break and take a big drink. They may not know exactly how much they are drinking. But, it gives them a good goal to reach for. Have them keep track throughout the day and report back to you when they get home. Of course it is on their honor, but you could even have a reward established for reaching, and exceeding the goal.

Another important aspect of good nutrition when returning to school is the foods that your children consume during lunch. Unfortunately, many school lunch programs offer a lot of foods that your child does not need to be consuming. This food packs in the calories and oftentimes provides no nutritional value, leaving your child’s body needing more. When their bodies aren’t getting the fuel they need, they will not learn as well and will struggle to pay attention in class. This is why it is so important that your children eat foods from each food group to remain fueled and focused.

The bottom line is that you have been monitoring your children’s nutritional habits all summer; many times without even having to give it much thought. So, now that they are back at school, it is easy to just assume their nutritional needs are taken care of. However, that isn’t always the case. Parents need to be involved in teaching children how to make positive, healthy choices.  Need some help? NCES has developed two great new handouts geared towards helping Tots (ages 2-6) and Kids (ages 6-12) make healthy choices, all based on the USDA’s new MyPlate.  If you have any questions about them, be sure to contact us through Facebook, Twitter, email or phone.

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Drinking Safely! Yep, it’s Possible!

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It’s July and 100⁰+ outside! Can you picture it… floating on a raft in the pool, sipping on an icy Piña Colada topped with fresh pineapple and cherries! It sounds great, doesn’t it? Everything is great in moderation. But, it’s important to remember that the things that we drink impact our bodies as well; and I’m talking about more than just the size of our waistline. To make it easy, we have put together a list of the top 3 points to remember when enjoying some ‘fun in the sun’, especially when alcoholic beverages are involved.

1.       Temperature:  The outside temperature plays a big role in how our bodies react to the alcohol that we consume. The amount that you may be able to ‘normally’ consume inside at a comfortable temperature may be drastically different than the amount you should consume in excessive heat.

2.       Impaired Judgment: Relaxing by the pool tends to make us all a little less cautious than we usually would be. So, when we start drinking alcoholic beverages, it is not uncommon for our judgment to become impaired. There are many dangers at the pool including hard surfaces, as well as the risk of drowning in the water. These risks are very real and we need to have a healthy respect for them.

3.       Get Plenty of Water: Both alcohol and caffeine are diuretics, causing them to contribute to dehydration. Combined with excessive heat, you could find yourself in a lot of trouble very quickly. So, it is very important to drink at least 8 oz. of water every hour to stay hydrated.

Summer is a great time to have lots of fun. But, it’s still important to remember to be responsible when enjoying poolside time with family and friends. As always, if you have more specific questions regarding health and nutrition education, visit our website at www.ncescatalog.com, call us at 800.NCES.BOOKS or chat live with our dietitian here.