Alternative hydration methods

Summer gives us opportunities to be active; hiking, swimming, and biking are just a few of them. Many sport teams gear up in the heat as well, and with the hottest months trailing us, it's still important to recognize the significance of hydration.

Adding heat to physical activity can equate to a hazardous sum. It's essential to have water or water based sources when combining the above. Even though temperatures don't hover in the triple digits every day, heat exhaustion and stroke can still occur. Signs and symptoms can include: dry mouth, extreme thirst, dizziness, confusion and weakness.

If you're like most, packing and refilling water bottles can be a hassle. But there is good news, and it's tastier! Food actually delivers a generous amount of water to help meet our needs. What are they? Fruits and vegetables can pack 50 to 90 percent of water in its matrix. Plus the added vitamins and other nutrients can help restore your body's supply after a long game of flag football. Some of the most water-filled foods that are easily transported are tomatoes, celery, cucumbers, baby carrots, melons, strawberries, grapefruit, peaches, pineapple, apples, and grapes. Preparation of these items is also simple. Veggie sticks with hummus or a minted fruit salad is an excellent way to stay hydrated in-between innings.

Although eating your water is beneficial, drinking it is still essential. To further avoid dehydration and to change up your tap-filled water bottle, try adding herbs and citrus to the mix. Mint or basil with lemon or berries can invigorate the flavor, or try infused seltzer water instead.

While we have covered alternative way to stay hydrated, it's vital to refrain from foods that contribute to dehydration. Specifically foods that are dried or salty increase the need for water. These can include your average box of crackers, jerky, and trail mix. Although dried fruit can be a healthy option, in hot weather it can alter the amount of water needed. Also, avoid soda and alcohol at the end of an active day in the sun.

Water can be found in most foods and drinks, however the amount they can satisfy your body's requirements depend on several factors. Heat, physical activity, and your current hydration status can all contribute to the amount of water needed. Continue to prioritize water and water rich foods while outside and throughout the day.

Meghan Robinson is a University of Idaho dietetics student.