Dehydration can be particularly risky during the summer months. With high temperatures and humidity, it’s important to keep yourself full of those needed fluids. Katie Mersinger, regional dietician for Lutheran Hillside Village, knows especially how older adults can benefit from staying hydrated.
“Hydration becomes far more important in older adults because of decreased thirst sensation. And on top of that, fluids are important for transporting nutrients within your body, keeping yourself regular, and regulating body temperature,” says Katie. “A majority of our body is made of water and we regularly lose water every day through respiration and perspiration, so we need to help keep the body in balance.” Dehydration can lead to serious complications, including seizures, low blood volume, kidney failure, and possible death.
This summer, keep yourself hydrated with these fun recipes that Katie says are sure to beat the heat!
“I love these drinks because they’re easy to make, unique, and delicious. A lot of people get tired of having regular water so this is a simple way to mix it up,” says Katie. “And don’t forget these quick hydration tips!”
- Have fluids throughout the day outside of meal times. If you’re feeling thirsty, you’re already dehydrated. Daily fluid requirements depend on a number of factors including body weight, activity level, and medical conditions. In general, a good rule of thumb is to have at least 6-8 glasses of 8oz of water per day, more if you are very active.
- If taking medication, make sure to have a full glass of water.
- Don’t forget fruits such as watermelon and cantaloupe. Since they are water-based fruits (being primarily made of water) they can help you stay hydrated as well.
As regional dietician for Lutheran Hillside Village, Katie Mersinger works to offer a variety of healthy and creative dishes that are not only nutritious but delicious. To get a sample of the culinary experience at Lutheran Hillside Village as well as their available senior living and care, call 309-689-7901.
Photo credit: Lisay/iStock, voltan1/iStock, maximmmmum/iStock,bhofack2/iStock, NataliaKa /iStock,
Cucumber Mint Water
Ingredients:
6 slices of cucumber
4 slices of lime
2 large sprigs of mint
12 oz. of water
Directions: Combine the cucumber, lime, and mint in a glass. Muddle (a mixology term meaning to press the ingredients against the side of the glass to release the flavors of the fresh ingredients) until lightly crushed. Add the water. Seal and shake for 30 seconds to combine. Serve over ice.
Yield: 1 serving, about 16 ounces
Strawberry Lemonade
Ingredients:
1/2 c. or 5-6 frozen strawberries
6 oz. lemonade
Directions: Place frozen strawberries in glass or jar. Pour lemonade over strawberries. Let infuse for 3-5 minutes.
Yield: 1 serving, about 10 ounces
Lavender Thyme White Tea
Ingredients:
2 fresh lavender sprigs
2 fresh thyme sprigs
8 oz. hot water
1 tea bag of your favorite white tea
Directions: Place lavender and thyme in a 10-oz. heat proof glass or mug. Pour the hot water over the herbs. Next put in tea bag to steep, usually 3-5 minutes. Once steeped, remove tea bag. If using dried lavender, strain. Enjoy warm or serve over ice.
Yield: 1 serving, 8 ounces