'Eat your water' and other ways to fend off dehydration

With the dog days of summer come the perils of extreme dehydration, heat exhaustion, and heat stroke. While young children and the elderly are particularly susceptible to these hazards, experts advise everyone to fill up on fluids and water-rich foods during the hot months of the year.
“Staying properly hydrated is so important to our overall wellbeing, especially during the summer when we tend to spend more time outdoors and run the risk of becoming dehydrated,” says Natalie Menza-Crowe, RD, MS, director of Health and Wellness at ShopRite, which has recently launched an informational campaign. “By consuming a variety of fluids, fruits and vegetables, shoppers can hydrate and fuel up with essential vitamins, minerals, electrolytes, and carbohydrates, at the same time.”
Most people know that watermelon, which is 92 percent water, is a good way to hydrate, she said, but other products might be more surprising.
"For instance, we are highlighting drinks like unsweetened coconut waters and flavored seltzers, and suggesting other solutions, such as enjoying the ease of using frozen or canned vegetables and fruits, to stay satiated and hydrated."
Following are some tips to stay hydrated from ShopRite’s retail dietitians:
Eat your water It’s often recommended that we drink 8 glasses of water a day, but you can easily “eat your water” by enjoying fruits of the season that contain water. As an added bonus, many fruits offer added benefits such as antioxidants, fiber and vital nutrients. Watermelon, cantaloupes, strawberries, peaches and many other fruits are high in water content, and whether you enjoy them fresh, frozen or canned, you’ll stay hydrated all summer long.
Drink your veggiesPlenty of vegetables also have a high water content, including cucumbers, zucchinis, celery, green peppers, radishes, cauliflower and tomatoes. If you’re a fan of smoothies, try blending your veggies into ice-cold smoothies to hit the spot on a sweltering hot day, or try making blended soups out of chilled cucumbers, yogurt and ice cubes. And if you’re looking to cut calories while consuming more H2O, consider using iceberg lettuce (which is 95 percent water), as the base for wraps or tacos.
Snack up your waterA staple of crudité and pre-party fare, baby carrots actually have a 90 percent water content — and as long as you opt for healthy dips — carrots are a water-rich option and a great snacking choice. For another low-fat treat that’s easy to make and refreshing, try cutting up your favorite summer fruits such as blueberries or strawberries into small, bite sized chunks, and freezing them. For an extra indulgence, try dipping these summer berries in antioxidant rich dark chocolate before you pop these delectable treats into the ice-box.
Carry a water bottleWhether you prefer to keep refilling your own bottle, or enjoy the convenience of using recyclable plastic ones, one of the simplest ways you can remember to refresh your body is by having a steady supply of water on hand. If you know in advance you won’t have a cooler or fridge handy during your day, freeze your water before you leave. For an extra treat, infuse your water (or sparkling water) with fresh fruits, veggies, or herbs.
Don’t wait to feel thirstyBy the time we start to feel dehydrated, our bodies may already be suffering from signs of dehydration such as fatigue, rapid heartbeat, headache and/or dizziness. Drinking (or consuming) a steady supply of liquids (with the exception of caffeinated beverages, which can be dehydrating and act as a diuretic), or consuming fruits and vegetables, is the best and easiest way to make sure you’re drinking enough water throughout the day.