5 Ways Other Than Water To Keep You Hydrated During Summer

Not only is H20 an essential nutrient, it literally makes up your entire being: We’re all 40 to 70 percent water, depending on your fitness level and age. And while staying hydrated is always important, it may become more challenging as the weather heats up. Hard-working muscles generate more heat when they’re surrounded by hot air, making it harder for your body to maintain a normal temperature.

Even a 1 to 2 percent loss of body weight (from water) can compromise your performance and impact your body’s ability to cool itself. The heart pumps harder, circulation slows and muscles fatigue more quickly. If the loss creeps up to 3 to 4 percent, you’ll be at increased risk of developing heat-related illness and injury, including cramps, heat exhaustion and heat stroke.

Even when you’re not active, your body loses more than a quart of water every day through urine, perspiration, sweat and breath, according to the National Institutes of Health. And most days, it’s more than 2.5 quarts.

The goal, of course, is to replace what’s lost. And with a little planning and preparation, you can during any outdoor activity, no matter what the thermometer says.

* Eat more "water-rich" fruits and vegetables like watermelon, strawberries, grapefruit, peaches and cantaloupe. Other good options include cucumbers, lettuce, zucchini, celery and tomatoes.

* Try iced coffee (caffeine-free is always a great option). You may be surprised to know that coffee counts as part of your daily fluid intake. In fact, about 98 percent of your morning cup of coffee is water.

* Try iced tea. There are many types of tea (white, black, green and oolong) and flavors to choose from. In general, tea has about half the amount of caffeine as coffee. There are also herbal and fruit teas that are caffeine-free.

* Eat cold soups, preferably those that are broth-based. Gazpacho is one popular cold soup that originated from Spain. The main ingredients are tomatoes, bell peppers, cucumbers, garlic, and onions.

* Choose coconut water over fruit juice. Coconut water generally has fewer calories and added sugars than fruit juice. It's also a good source of potassium.