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Help me welcome my friend and very talented Registered Dietictian, Liz Malgieri as today’s guest blogger! She shares with us how to keep ourselves hydrated through the summer heat. If you want to keep your “Whatever” cool about you  pay attention to Liz’s advice! Read through to the end for a fun giveaway courtesy of Village Apothecary!

Summertime…sigh. We wait all year for this weather and now we’re right in the thick of it. Long, warm relaxing days lead to cool, breezy nights. Except…wait, we’re moms! Our days are often more frenzied than relaxing. We run from activity to activity well into the night. Playground visits, backyard sandcastles, chasing after toddlers, keeping our kids afloat in the pool; both kids and moms are always sweating. Amid the fun chaos that is a summer with kids lies one big problem…most of us, adults and kids alike are subject to dehydration. Making sure that you and your family stay hydrated should be of utmost importance, especially in the summer.

We lose about ten cups of water per day between breathing, perspiring and other bodily functions. This increases even more in the summertime. As a busy mom, I know I can barely make sure that I eat lunch, let alone make sure that I drink over ten cups of water per day! Dehydration can drain more than your water levels. It can drain your energy levels and lead to fatigue, increased blood pressure, elevated cholesterol, constipation and even weight gain. Yes, weight gain. Some common signs of dehydration are dark yellow or orange colored urine – light yellow to clear is a great sign that you’re hydrated. A headache and light cramps in legs can also be signs of dehydration.

Here are some tips to help you and your family stay happily hydrated this summer:

1. Drink water!

• Our bodies will use the fluids in many common drinks and foods to aid in hydration, but nothing is better than water!
• Only water and herbal teas are considered hydrating fluids. Milk and juices, not as much.

2. Avoid caffeinated and alcoholic beverages.

• Caffeine and alcohol have a diuretic effect on the body. This means that not only will you excrete the fluids that you drank, but water will also be drawn from cells to be excreted! For every 8oz. of a caffeinated or serving of alcohol that you drink, consume 12oz. of water to make up for it.

3. Avoid sports drinks.

• Unless you are a hardcore marathon runner or athlete, these are not necessary for electrolyte replenishment. They are basically sugary salt water. Hello calories!
• If you are worried that you or your child is dehydrated with electrolyte loss, drink water with a banana with peanut butter OR if on the go, try coconut water. Even more portable is coconut water powder that you can add to a water bottle to replenish electrolytes without the added food dyes, flavors and sugar.

If you find plain water boring here are a few ways to make drinking water more fun:

Fill a water bottle or pitcher with cold water and ice and add your favorite fruit for flavoring! The water will slowly infuse with the flavors of the fruit and when the water is gone, you get a sweet, healthy treat! Some ideas include: Cucumber and ginger slices, strawberry slices and mint leaves, pineapple and mango chunks, or your favorite citrus slices. The combinations are limitless!

Herbal tea is another easy way to flavor plain water. I love taking a favorite herbal tea bag and infusing  in a water bottle. You don’t need boiling water to make tea. It may take longer to infuse, but it can be delicious and refreshing. My favorite tea for this is a hibiscus tea. The color turns a deep pink and it is fruity and delicious without added sugar or caffeine.

Make fruity ice cubes! This is a fun way for your kids to get involved! Fill ice cube trays with a chunk or slice of your favorite fruit or herbs and then top with water and freeze. Add to your glass of water for flavor and it looks pretty too!

OR Puree your favorite fruits or veggies and fill ice cube trays with puree. When frozen, add to drinking water!

This summer, and throughout the year, make sure you and your little ones always have water on hand to stay hydrated.

Bottoms up!

NOW FOR THE GIVEAWAY: One lucky reader will win a 22oz. LifeFactory Flip Cap water bottle, courtesy of Village Apothecary to help stay happily and easily hydrated this summer! Click HERE to enter!

Picture to show color selection. Giveaway includes one water bottle for one lucky winner.

Liz Malgieri is a Registered Dietitian and Director of Nutrition at Village Apothecary, a new breed of pharmacy offering free nutritional services and professional level vitamins and supplements. She is a true Whatever Mom and lives in Saugerties with her five year old daughter, Lily.

*This giveaway is CLOSED*