Summer is the prime season for dehydration, as hot days mean more sweating.
How much fluid do you need each day to stay well-hydrated? The Institute of Medicine recommends 91 ounces of total fluids each day for adult women, and 125 ounces a day for adult men. Keep in mind – that is total fluids, and foods consumed will provide about 20 percent of that.
Translating for your shoppers, this means that women should try to drink nine eight ounce glasses of liquids each day, while men should strive for twelve to thirteen. Especially hot or humid days may call for even more.
Nestle Waters North America provides this list of common symptoms of moderate dehydration, to be on the lookout for in both children and adults: infrequent need to urinate, darker yellow urine, dry mouth, headache, muscle cramps and dry, cool skin. More severe dehydration can lead to confusion, dizziness and overall listlessness.
From the bottle or tap, sparkling or still, water should be the primary beverage choice. Other beverages recommended in the Dietary Guidelines for Americans include calorie-free
coffee and tea, skim or low-fat milk. And while whole fruit is preferred, it’s okay to get up to half of daily fruit servings from 100 percent fruit juice.
One important fact to keep in mind when choosing which beverages to consume, or to buy for kids to take to sports events: It’s very easy to add unwanted calories and extra added sugar to the diet, through beverages. In fact, the most recent national nutrition data reveal that 47 percent of all added sugars in the U.S. diet come from beverages including soft drinks, fruit drinks and energy drinks.1
Enjoying a glass of water in place of just one twelve ounce sweetened beverage (at 140
calories per serving) each day is one of the easiest diet health swaps you can make. It would cut about 50,000 calories and more than 65 cups of sugar from your diet in a year!
1 U.S. Department of Health and Human Services and U.S. Department of Agriculture. 2015 – 2020 Dietary
Guidelines for Americans. 8th Edition. December 2015. Available at