We have just entered into the official start of summer, and temperatures outside are already heating up! Higher temperatures raise your risk of dehydration, which means it’s more important than ever to keep well hydrated even when you don’t feel thirsty.
Dehydration occurs when you lose more fluids than you take in and as a result your body doesn’t have enough fluid to carry out normal functions. Symptoms of mild dehydration include headache, irritability, lethargy, dizziness and nausea. While anyone can become dehydrated, older adults and young children are particularly susceptible. That’s because older adults have less fluid reserves and a reduced sense of thirst. Young children heat up faster and cool down slower and are also prone to not recognizing thirst. Others that are at risk for dehydration: people at high altitudes, people who work or exercise outdoors and those with chronic illness.
For most of us, replenishing our bodies’ stores and preventing dehydration is simply a matter of taking a long drink, on a regular basis. While water is typically the go-to for hydration, 100% fruit juice can also be a great way to get your liquids and add a little variety to your beverage game! Juices like 100% orange juice are particularly effective in rehydrating and quenching thirst, as well as restoring electrolytes. In fact, according to a study from the American Journal of Clinical Nutrition, orange juice may even be more hydrating than water! Fruit juice is also a healthy, nutrient-dense beverage with similar vitamins and minerals, such as vitamin C, folate and potassium and natural plant compounds like polyphenols and carotenoids as the fruit it is squeezed from. If you’re looking for some creative ways to keep sipping, check out our ideas below and then visit the Sip Smarter website, where you’ll find plenty of recipes that incorporate 100% fruit juice and will keep your summer months hydrated, delicious, and health!
- Add 100% Juice to your H2O: Did you know that most 100% juices are about 80% water? Feel free to add a splash of juice to your water. This will improve its flavor and also give you a double boost of hydration. Another fun way to incorporate juice into your water is by making fruit juice ice cubes and dropping them into your glass.
- Keep Cool with Frozen Treats: Summertime is all about staying cool, and nothing says cool and summer quite like popsicles. These frozen treats are definitely kid-approved and can be made with any flavor of 100% juice your child likes best. Need some ideas? Try these Apple and Grape Juice Fruit Popsicles or these Grapefruit, Watermelon Ice Pops from Sip Smarter.
- Create Refreshing Summertime Mocktails: Looking for summery juice beverages that will leave you feeling hydrated and healthy? Consider this Citrusy Grapefruit Spritzer, which packs in refreshing flavor with 100% grapefruit juice and ginger ale. Similarly, this Refreshing Summer Punch combines apple juice and grape juice for the perfect blend of summertime hydration.
Have other questions about hydration? Check out this blog where registered dietitian Diane Welland offers solutions and answers. Find recipes, health information, and more at Sip Smarter.