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Summer is here! Let's discuss this refreshing Watermelon Berry Caprese Salad and how to calculate water intake recommendations!

Calculate Water Intake (Daily Fluid Needs)

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 the 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 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 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. In general, aim for 25 to 30 ml of fluid per kilogram of your body weight.

calculate water intake — Fresh blackberries are bursting with antioxidants!

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.

watermelon berry — This refreshing Blackberry Watermelon Caprese can be ready in minutes!

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!