Summer’s heat demands mindful hydration to avoid illnesses like heatstroke. Nutritionist Meridan Zerner debunks hydration myths.
DALLAS — Summer is just around the corner, and it is the time of year when we need to be more mindful of becoming dehydrated, which could lead to life-threatening illnesses like heatstroke.
Registered dietitian Meridan Zerner, who is the founder and CEO of Meridan Zerner Nutrition, wants you to forget the antiquated guidelines about drinking water.
“The 8 cups of water is kinda old,” Zerner said. “For most men, we are striving for 13 cups of fluid or 7 traditional water bottles the traditional water bottles. For women, it’s more like 9 to 11 cups of fluid or 5 water bottles.”
The Academy of Pediatrics also lists hydration guidelines by age.
- 1–3 years: 4 cups/day
- 4–8 years: 5 cups/day
- Girls 9–13: 7 cups/day
- Boys 9–13: 8 cups/day
- Girls 14–18: 8 cups/day
- Boys 14–18: 11 cups/day
Zerner says you should try to go for fluids first to hydrate.
“If you prefer flavored water that’s fine. All of your bubbly water counts. Your tea does count. Your lemonade does count. Your coffee counts, but not to the same degree.”
Milk, coconut water, herbal tea, and smoothies are also good hydrating options because they contain fluid plus electrolytes. She also says make sure you check the label on sports drinks. Some brands can contain a surprising amount of added sugar. Now, some brands have a variety of lower sugar options that could give you fluid and electrolytes.
Water isn’t the only way to avoid dehydration. 20% of a person’s hydration comes from food. Here’s a list of some of the best foods to keep up your hydration levels.
- Cucumbers: 96% water
- Lettuce (Iceberg/Romaine): 96% water
- Celery: 95% water
- Zucchini: 94% water
- Watermelon: 92% water
- Strawberries: 92% water
Zerner’s biggest piece of advice is to prepare yourself. She suggests researching the forecast because once temperatures climb into the 80’s, hydration needs to be a priority. Next, try to drink fluids the night before and the morning of your event because humidity, sun exposure, wind and even your exercise intensity can impact how dehydrated you may become.
Zerner also wants people to be mindful of medications. Some drugs may make you more dehydrated than you realize. Symptoms of extreme loss of hydration include unclear thinking, mood changes, overheating, constipation, and kidney stones.
Here are some other reasons why you should consider drinking water:
- Aid digestion and get rid of waste.
- Your joints work. Water lubricates them.
- Make saliva (which you need to eat).
- Balance your body’s chemicals. Your brain needs it to create hormones and neurotransmitters.
- Deliver oxygen all over your body.
- Cushion your bones.
- Regulate your body temperature.
- Act as a shock absorber for your brain, your spinal cord and, if you’re pregnant, the fetus.