You are what you eat, and drink

The hot days of summer are here and as the temperature increases so does our need to hydrate.  We have heard we should drink at least 8 ounces of water 8 times a day. But does it really have to be water? Some of us just never touch the stuff. 

This "8x8" rule has been drummed into us since 1945, when the Food and Nutrition Board made the dietary suggestion. Over the past 68 years, studies, science and research have changed. For those who have an aversion to H2O, there is hope.

First, how can you tell if you are getting enough water? The easiest thing to do on a daily basis is monitor your urine color. Don't say yuk! It is yours, own it and be proud. We can thank Dr. Douglas Casa, Ph.D., A.T.C., who studies hydration at the University of Connecticut for this easy observation.  “Lighter urine color—like lemonade—means you’re generally well-hydrated. If it’s darker, like apple juice, you are most likely dehydrated.”

The Institute of Medicine has determined that an adequate intake (AI) for men is roughly 3 liters (about 13 cups) of total beverages a day. The AI for women is 2.2 liters (about 9 cups) of total beverages a day. 

Water and other beverages make up 80 percent of the water our bodies need.  The other 20 percent comes from the food we eat. The higher the water content of the food the better as it is lower in calories and helps keep us hydrated.  According to the American Dietetic Association the following are foods with high water content.

Food                 Water Percentage

Watermelon       92%

Strawberries      92%

Cauliflower         92%

Grapefruit          91%

Tomatoes          94%

Zucchini            95%

Grapes              81%

Potato               79%

Banana              74%

Those are just a few of the fruits and vegetables that can help fulfill our daily water needs. I am still looking for that study that indicates coffee, soda, beer and wine don’t count towards your daily H20. But for now I must accept my bad habits count toward my good. Our wonderful bodies are made up of 60 percent water.  What we choose to replace it with on a daily basis is up to us. So drink up because it’s hot out there.

Affirmation: I trust the process of life to bring me my highest good.