Stay Hydrated

Drink Water First

Did you know that your blood is 83% water? The American Journal of Clinical Nutrition found that the average human body is 65% water, depending mainly on fat and muscle content. Water is necessary for many bodily functions such as digesting food, joint movement, maintain body temperature, and protecting internal organs.

You need to drink at least 64 ounces of water each day to help keep your body in good working condition. If you are pregnant, breast feeding, working in the heat, or physically active, then you may need to drink even more water. It is best to space it out; drink water throughout your day and during each meal.

Read more about keeping hydrated in Water First, a nutritional education publication by University of Kentucky Cooperative Extension.

Fruity Summer Drinks

Looking for a tasty summer drink? Try adding fruit! Fruit-infused water is a delicious, trendy way to stay hydrated this summer. Sliced oranges, lemons, limes, and strawberries all add a naturally sweet kick to your drink.

Strawberries are in season! Low in calories and high in nutrients, strawberries are a great source of vitamin C, vitamin A, iron, fiber, and folic acid. Check out these Kentucky Proud drink recipes that use this delicious local fruit.

Strawberry Lemonade Recipe

• 2 pints fresh strawberries
• 1 cup sugar
• 3 cups water
• 1 1/2 cups lemon juice

Place strawberries in container of food processor or blender; process until smooth. Combine sugar and water in a saucepan; cook over medium heat until sugar is dissolved. Combine sugar mixture, strawberries, and lemon juice; mix well. Chill; serve over ice. Garnish with a fresh whole strawberry if desired.

Yield: six 8-ounce servings.

Nutritional Analysis: 180 calories, 0 g fat, 1 g protein, 46 g carbohydrates, 0 mg cholesterol, 0 mg sodium.

Strawberry Green Tea Recipe

• 13 cups water
• 13 Green tea, cup size tea bags
• 1 pound fresh strawberries
• 1 cup honey
• 1 lemon optional

Wash strawberries and remove the tops. Chop the berries with a hand chopper in the large pot. Add water to the chopped berries in large pot and bring to a boil, stirring occasionally. Remove from heat and let mixture cool for 5 minutes. Add tea bags and submerge. Steep tea for 2 to 3 minutes. Strain the tea through a mesh strainer or cheesecloth lined colander into a 1 gallon pitcher. Add honey and stir until dissolved. Chill and serve. Garnish with a lemon slice or a fresh strawberry if desired.

Yield: 16 8-ounce servings.

Nutritional Analysis: 70 calories, 0 g fat, 0 mg cholesterol, 5 mg sodium, 19 g carbohydrate, 1 g fiber, 17 g sugar, 0 g protein. 30% Daily Value for vitamin C.

Educational programs of the Kentucky Cooperative Extension Service serve all people regardless of race, color, age, sex, religion, disability, or national origin.

Written by Lauren State, Oldham County Extension Staff Assistant. Reviewed by Chris Duncan, Oldham County Family & Consumer Science Agent.