Make better Summer Time Beverage Choices

(I receive emails regularly from Blue Cross and Blue Shield,  this one hit home especially with the high temperatures that we have been experiencing in a lot of the US,  so I thought that I would take a moment and share https://lifetimes.bcbstx.com/article/stay_hydrated  )

"It's Summertime,  and that hot sun is making you 

thirsty and zapping your energy.  

Nothing sounds better than an icy cold drink"

Before you reach for an energy drink,  you should know that many experts say they aren't a good way to hydrate.  In fact,  the Mayo Clinic says you may find that their sweeteners, preservatives and other ingredients can cause health problems.

The Caffeine Kick

Caffeine is ofter the main ingredient in soft drinks and energy drinks.  While a small amount may boost your mood or help you focus,  large amounts can increase health risks.  Overconsumption may cause heart palpitations, shaking and dizziness.

Earlier this year,  the American College of Sprots Medicine put out guidelines that recommend avoiding energy drinks before, during or after physical activity.

They also say these energy drinks may be particularly unsafe for children and teens -- especially if they drink them quickly and have more than one at a time.

Whatever your age,  you should avoid mixing energy drinks with alcohol.  Those drinks may make it harder for people to tell their level of intoxicatio.  This leads  them to drink more and for a longer time.

Hydration Matters

Your whole body, from your organs to your individual cells,  needs water to work right.  We getmost of the fluids we need from water and other drinks.  We get about 20 percent of our fluids from food.  

What should you drink for hydration?  Plain water is always a good choice,  and it doesn't add calories, caffeine or artificial ingredients.  Do you need sports drinks and the electrolytes they contain?  Probably not,  unless you are doing hard exercise.

Recommendations for daily fluid intake vary,  and it depends on things like where you live,  how active you are and your health status.

The National Academies of Sciences, Engineering and Medicine recommends the following amounts of daily fluid intake for the average, healthy adult living in a temperate climate

 

• About 125 Ounces for men
• About 68 ounces for women

This recommendation incudes the amount we get from food.  This is a general guideline, and what you need may be different.

If you think you may not be getting enought water,  try these tips from the Centers for Disease Control and Prevention:

• Carry a water bottle.  Freeze the bottle if you prefer cold water
• Choose water instead of drinks with sugar or caffeine
• Drink water when you eat out.  You will save money and calories
• Add a citrus wedge to your water.  It may improve the taste and help you drink more

Avoid Dehydration During Summer Activity

It's important to get enough water before, during and after exercise or other activity.  It's especially important to drink enough water in warmer weather.

Don't wait to hydrate.  Whey you're feeling thirsty,  you might already be dehydrated, says registed dietitian Judy Kolish.

When you don't dring enough water,  your body doesn't work right.  Watch for these signs of dehydration,  especially why you work out.

• Dry mouth
• Feeling dizzy
• Nausea or vomiting
• Cramping muscles
• lack of sweat
• hard, fast heartbeat

There is more to this article including Not liking water and Being a sugar sleuth and the sources links for this article . . check it out