Kirby Pines Retirement Community | The Pinecone

The Pinecone | July 2020 • 5 • HYDRAT ED Keep i n g As the July month comes our way so will the hot and humid weather. It is extremely crucial to be safe and maintain your hydration levels. Hydration is maintaining a proper balance throughout the body. Water makes up 75% of the human body and can be extracted in many various ways. If you don’t replace the water that you have lost dehydration is likely to occur. Some warning signs to be cautious of when becoming dehydrated are dry mouth, extreme thirst, headache, confusion, and dizziness. Don’t wait until you notice the symptoms before taking action. Drink plenty of water throughout the day to help prevent dehydration. It has been recommended to consume 6-8 glasses of water a day. Drinking water alone is not the only way to achieve proper hydration. There are many different types of fruits and vegetables which have an adequate amount of water content. Watermelon has 90% water, which ranks as one of the highest, but oranges, melons, and grapefruit are also great contenders. Spinach, celery and broccoli are also good substitutes for vegetables. Tips for Staying Hydrated: • Drink plenty of liquids • Watch the heat index • Wear appropriate clothing • Have a glass of water with each meal • Avoid caffeinated drinks • Urine color should be a pale yellow TOP 20 HYDRATING FOODS 1. Cucumber 96.73% Water 2. Iceberg Lettuce 95.64% Water 3. Celery 95.43% Water 4. Tomatoes 94.52% Water 5. Romaine Lettuce 93.47% Water 6. Zucchini 92.73% Water 7. Watermelon 91.45% Water 8. Spinach 91.4% Water 9. Strawberries 90.95% Water 10. Skim Milk 90.84% Water 11. Soy Milk 90.36% Water 12. Cantaloupe 90.15% Water 13. Honeydew 89.82% Water 14. Kale 89.63% Water 15. Broccoli 89.33% Water 16. Peaches 88.87% Water 17. Carrots 88.29% Water 18. Oranges 86.75% Water 19. Pineapple 86% Water 20. Apples 85.56% Water