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Beat the Heat this Summer with Proper Hydration

Blonde woman drinking water

Sip All Day Long. Aim to sip on your water while exercising, playing, or lounging in the sun. Drink 8 ounces of water before and after every meal. A good rule of thumb is to aim for ½ your body weight in ounces. While plain water is best for hydration, other caffeine-free sources such as herbal teas and fresh fruit juices can help reach your fluid needs.
Prepare in Advance. It will be easier to stay hydrated if you are prepared. Fill your favorite reusable bottle with water and freeze the day before an event/activity. The frozen water will melt while you play and be the perfect hydration refresher while you have fun in the sun.
Use Sports Drinks Wisely. During the hot summer days, we sweat and our sodium and potassium stores can quickly be depleted. Electrolytes are present in the human body and are essential for normal function of our organs and cells. Sports drinks can help to replenish lost electrolytes. Try to alternate sports drinks with water to avoid excessive sugar consumption.
Monitor the Color of Your Urine. While it isn’t exactly conversation for the dinner table, your urine is a great indication of your hydration status. Throughout your day keep in mind to check the toilet for the color of your urine. If you find it to be a dark yellow, this is your body’s way of telling you to drink more. The closer your urine is to clear the better hydrated you are
Eat to Hydrate. While food isn’t exactly the first thing we turn to if we are thirsty, certain foods are packed with water! Keeping these foods bite-sized, cold, and handy can help you, your family and friends stay hydrated.
Percent water content of common foods:
  • Cucumber 96%
  • Zucchini 95%
  • Tomato 94%
  • Strawberries 92%
  • Watermelon 92%
  • Grapefruit 91%
  • Broccoli 91%
  • Cantaloupe 90%

How Much Water Do We Need?

Clean and simple water is one of the most valuable nutrients for the body. Water is responsible for maintaining a constant body temperature, transporting nutrients and oxygen, carrying out waste products, and maintaining blood volume amongst other things. The best part of all, water is calorie, sugar, fat, and caffeine free!

How much water do adults need?

There are a few methods out there to help us determine how much water adults need. The most common method is the 8x8 method, drink 8, 8oz. glasses of water per day, however this is just a guideline and has become an easy phrase for many professionals to use. According to Dietary Reference Intakes (DRI), adequate intakes (AI) of water for adult males over the age of 19 is 3.7 liters per day (or about 15 cups) and the AI for females over the age of 19 is 2.7 liters per day (or about 11 cups). There are many factors that will determine water needs including height, weight, gender, air temperature, and activity level. Using the AI is a good guide to meeting your water needs.

What about kids?

Kids Total Daily Water Requirements

Age: 4 - 8 years old  Girls and boy need 1.3 L or 5.5 cups per day
Age: 9-13 years old  Girls need 2.1 L or 9 cups Boys need 2.4 L or 10 cups
Age: 14-18 years Girls need 2.3 L or 10 cups Boys need 3.3 L or14 cups

Note: Total water includes all water contained in food, beverages and drinking water. Keep in mind, we need water before, during, and after physical activity. The rule of thumb is drink one-half to two cups of water every 15 to 20 minutes while exercising. Data are from Institute of Medicine of the National Academies. Dietary Reference Intakes (DRIs) Tables. Recommended Daily Allowance and Adequate Intake Values: Total Water and Macronutrients.


I am looking for awesome cooks to share your favorite healthy recipe. We all need those simple healthy recipes that make our busy lives easier. Don't be shy.. I am looking for a quick, healthy summer dishes. I will be showcasing them on my website, Facebook Fan Page and Instagram. Join the fun!

A person has three choices in life

"A person has three choices in life. You can swim against the tide and get exhausted, or you can tread water and let the tide sweep you away, or you can swim with the tide, and let it take you where it wants you to go."

– Andrew Schneider

Fresh Fruit Infused Water and Juices:


Strawberry Cucumber Basil Water

Transform sparkling water into a light and refreshing treat with the simple addition of strawberries, sliced cucumber and fresh basil. Serve at a weekend brunch or enjoy throughout the week as a nice alternative to a glass of water.


  • 1 package 16 oz. Driscoll's Strawberries, hulled and sliced
  • 1 cup sliced cucumber
  • 4-5 basil leaves
  • Sparkling water

Directions: Add strawberries, cucumber and basil to a pitcher. Top with sparkling water and stir well. Cover and refrigerate for at least 2 hours. Take out the basil before serving.

Recipe reproduced with permission of Driscoll's Berries

Strawberry Watermelon Juice

Get refreshed and rejuvenated with this healthful and delicious summertime drink!


  • 3 cups of cut and cubed watermelon
  • 3 cups of strawberries, washed, hulled and cut into pieces

Makes 4 cups

Directions: In a blender, or with a hand blender and a bowl, blend fruit together until smooth. You can add ice and crush it if you like (for a cooler refreshment) or simply just use chilled fruit.

Reproduced with permission from California Strawberries

Kelly's Book of the Month

Goddesses Never Age
by Christiane Northrup, M.D.

This is a must read if you looking for an authentic take on living your life fully at any age..

Copyright © 2015 Kelly Lavieri & Company, LLC, All rights reserved.

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