We had an unusually wet July and early August with more rain than normal and cooler weather. But now, as August draws to a close, the temperature is rising and rainfall has become less frequent. With summer sunshine and more time outdoors, we sometimes become absorbed in our activities in the yard and garden and soon find our energy fl agging. Perhaps we’ve failed to stop frequently and take a drink.
When the weather heats up, drinking enough fl uid is important, especially when exercising. In general, adults need one milliliter of water for every calorie expended. This adds up to six to eight 8-ounce glasses of water per day. You need more in warm weather and during exercise. Water is the cheapest, easiest refreshment and makes especially good sense if you’re watching your weight. Drink past the point of quenchingyour thirst, especially on hot days. The extra water can help protect you from dehydration.
Water is best at hydrating the body but there are other suitable alternatives. You might mix 100 percent juice with plain or sparkling water. Mix iced tea with orange juice or lemonade or put ice cubes in your favorite herbal tea. Just squeezing a wedge of lemon, lime or orange into unfl avored carbonated water makes a refreshing drink.
Watermelon is in season in August and September and provides a good way to get your fl uid. Juicy, sweet and super-hydrating, the watermelon is loaded with vitamins A and C and the antioxidant lycopene and it’s 92 percent water! Pickone that’s heavy for its size and has a creamy yellow spot on the underside, a sign that it ripened in the field. Eat it plain or try melon cubes tossed with cheese cubes and mint for a delicious snack.
Juices from fruits and vegetables are frequently high in vitamin C. Juice from cantaloupes and apricots provides beta carotene, a form of vitamin A believed to lower cancer risk. Real fruit juices often serve as good sources of potassium and other nutrients. But remember that fruit fl avor doesn’t always mean fruit nutrition. Beverages labeled as juice drinks, nectars, punches and aides are never 100 percent juice. Some are fortified with vitamin C, but other important nutrientsfound in 100 percent may not be added back. Be sure to read the label carefully.
Some beverages on supermarket shelves feature carbonated water, either seltzer or sparkling mineral water, with added fruit essences (oil from the fruit skin). These drinks contain little nutritional value from fruit, but they provide fl uids without added calories or artifi cial ingredients.
Perhaps the best way to make nutritious, thirstquenching summer drinks is to use your blender and make your own refreshments. Combine seasonal fruits, blueberries, strawberries, raspberries, cantaloupe or other melons, peaches, pears, apricots, plums, pineapple or cherries, with water or a mixer. The mixer might be sparkling water, skim milk or prepared fruit juices such as orange, apple, cranberry or pineapple juice. Add in crushed ice, honey, vanilla extract, nonfat yogurt or low-fat frozen yogurt if desired. Mint sprigs, fruit kabobs, lemon, lime or orange wedges can provide a colorful garnish.
If you’d like your fruit refreshment in a form other than liquid, mix 100 percent juice and water and freeze into fruit juice Popsicles. There are lots of good ways to beat the heat and stay hydrated.
Susan Holland, who works for the Westside Eagle Observer, is a lifelong Benton County resident. She may be contacted by email at [email protected].
Opinion, Pages 4 on 08/28/2013