Summer may be coming to an end, but that doesn’t
mean to skimp on your H2O! Hydrate yourself with this
new recipe for a refreshing Blackberry Watermelon
No matter the season, adequate hydration is crucial all year round! Who hasn’t heard the advice to “drink eight 8 ounce glasses of water a day?” Let’s be honest, in reality, not everyone is drinking only water during the day. The newer guidelines I discuss below address recommended intake of all fluids, including fluids from food items! Watermelon is one of the most hydrating food items; other produce that will quench your thirst are oranges, cucumbers, and cantaloupe. And don’t forget foods that are in fluid form (or melt at room temperature), for example, soup, ice cream, and gelatin, these foods count towards your fluid requirement too!
So, what is our daily fluid requirement? There is no perfect number. The recommended amount can vary based on age, sex, health status, and your physical activity level. More general fluid requirements range from 25-35 milliliters of fluid per body weight in kilograms. If you are a numbers person and prefer more calculations, check out Nutrition 411’s article here. Instead of calculating out your needs, you can follow these guidelines by the Institute of Medicine. The adequate intake (AI) of fluids for men is 3 liters per day (about 13 cups) and for women 2.2 liters (about 9 cups) per day.
Watch for the Signs
Before you grab your liquid measuring cups, keep these helpful indicators in mind too! The color of your urine tells you a lot about your hydration status. The lighter the color, the more hydrated; aim for the color of lemonade. Darker yellow is a sign of dehydration, and those noticing amber or red tints (not including from beet consumption) may want to seek medical advice as this can mean your urine is blood-tinged. Moving on from toilet talk, these are a few symptoms of dehydration to be aware of: thirst, fatigue, dizziness, and increased respiratory rates during exercise. For more on hydration during physical activity, read this excellent article by the Academy of Nutrition and Dietetics here.
Mouth-watering Watermelon Caprese
This watermelon caprese is bursting with hydration thanks to its fresh fruit content. In under 20 minutes, you can enjoy this delicious fruit salad as a healthy side, appetizer, or dessert! For other recipes that can quench your thirst, click below!
- 3 cups watermelon, deseeded and chopped
- 12 oz whole blackberries (thawed if frozen)
- Juice of one lemon (about 3 tablespoons)
- 8 oz mozzarella balls (or chopped mozzarella)
- 1/4 cup extra virgin olive oil
- 1 cup fresh basil leaves, sliced
- Salt and pepper to taste
- In a large bowl, combine all of the ingredients and stir to combine.
- Top with additional basil as a garnish (optional). Enjoy!