Refresh Yourself with Water for Summer Exercise

Water bottle

The human body is 60% water. Our cells need water to:

  • Remove waste,
  • Control body temperature,
  • Lubricate and cushion joints, and
  • Protect sensitive tissues.

Water is vital to regulate body temperature during exercise in the summer heat. Lack of water can lead to extreme thirst, fatigue, and dizziness. Dehydration is particularly dangerous for young children and older adults.

How much water do we need to be drinking? Adults should get 9–14 cups of fluid a day. Generally, if your urine is pale or colorless, you are getting enough.

Remember, you can also drink and eat other things besides water to get the fluid you need.

  • 100% juice (no more than 1 cup a day)
  • Milk
  • Fruit
  • Nonstarchy vegetables
  • Tea
  • Coffee
  • Sports drinks (if sweating a lot)

For more about your water needs, visit Mayo Clinic, mayoclinic.org.

Is Your Fruit-infused Water Safe?

Fruit-infused water

Fruit-infused water has become popular in recent years. It’s a great way to drink more and stay hydrated. With no added sugar, it’s a good alternative to juice or soda. The endless flavor combinations are tasty and refreshing. There are some important food safety tips to remember, however. To avoid increased bacteria growth and foodborne illness, follow these tips:

  • Start with clean hands; wash hands with warm water and soap for 20 seconds.
  • Wash produce thoroughly under cool running water. Use a clean produce brush on firm items such as oranges or lemons.
  • Use clean cutting boards and utensils to avoid cross-contamination.
  • Store infused water in the refrigerator at 40°F or below in a sealed pitcher.
  • If you are taking your infused water on the go, make sure to drink it within four hours. Infused water at room  temperature must be used or discarded after four hours to prevent bacteria growth.
  • For best results, drain fruit solids within 24 hours and refrigerate water up to three days.
  • Always start with clean equipment for new batches; avoid refilling the same pitcher.

Source: Michigan State University Extension, www.canr.msu.edu/

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