Summer is here. Stay hydrated.

Summer has arrived, and that means hot days and more time outside. As we spend more time outside, it’s easy to forget about keeping your body hydrated. Hydration is important for controlling body temperature, supporting brain health and can even help with reducing joint pain.

Adults 60 years and older are at increased risk for dehydration related to a drop in thirst levels and lower muscle mass. Fluid needs vary from person to person based on many different factors. Generally, healthy women need about 9 cups of water per day and healthy men need about 13 cups per day.

An easy way to tell if you are getting enough water is by checking the color of your urine. If you are drinking enough water, your urine will be a pale-yellow color (like lemonade). Anything darker means you should increase your fluid intake. Dehydration is the lack of water in the body and even mild dehydration can decrease your energy levels and make you feel tired.

If you don’t enjoy drinking water, then milk, juice, sports drinks, herbal teas and coffee can all contribute to your total water intake. It’s important to remember that some of these beverages do contain added sugars.

10 tips to increase your fluid intake:

1. Carry a refillable water bottle.
2. Don’t wait until you’re thirsty, drink water throughout the day.
3. Drink water when you first wake up.
4. Drink water at all your meals.
5. Eat foods that are high in water content, such as juicy fruits and vegetables (Grapes, melon, cucumbers, lettuce, celery, pineapples).
6. If you struggle to drink water, alternate your drinks. If you drink juice or soda, challenge yourself to have a cup of water as your next beverage.
7. Add fruit to your water to jazz it up. Slices of lemon or oranges can be a fun way to add a little flavor to your water.
8. Dilute juice with water or use club soda.
9. Set a timer on your phone or watch to remind yourself to hydrate throughout the day.
10. Set a goal on how much fluid you’re going to drink in the day.

To learn more about hydration or another nutrition-related topic, contact your local VA to speak with a registered dietitian.