The quest to stay hydrated

Send to a friend

Send this article to a friend.


You can’t beat that summer heat! The hotter it gets, the more you sweat. There is no doubt that in the summer you want to enjoy your time outdoors being active: swimming, biking, hiking, gardening, and so much more! But for all that sweating we do in the summer heat, it is that much more important that we keep our thirst quenched so we don’t get dehydrated.

Sweating is our body’s natural way of cooling itself when our internal body temperature rises. When the sweat evaporates, it cools us down. Sweating causes a loss of body water, which needs to be replaced in order to stay hydrated. The average person needs to take in two to three litres of fluid a day to stay hydrated, but also to keep our bodies functioning properly. Excessive sweating and low fluid intake can result in dehydration. 

Symptoms of dehydration include:

– dizziness, confusion

– excessive thirst

– dry mouth/tongue

– fainting

– decreased urination

– dark or bright yellow urine

– weakness

It is important if you have any of these symptoms that you seek immediate medical attention to treat dehydration. When you or your children are outside playing or being highly active, make sure you/they are drinking water regularly. It is important to drink even if you are not thirsty. Thirst can be an early sign of dehydration. By the time you feel thirsty, you may already be slightly dehydrated.

Water is the best choice to quench your thirst, but like most people, water may seem to get a bit boring. Adding some flavour to your water can help you drink more and keep your taste buds from losing interest. 

– Add some fresh or frozen fruit, veggies, or herbs to your water. Cucumber, basil, mint, watermelon, and berries can do the trick.

– Slice some citrus fruit (lemon, lime, orange) to give your water a fresh zesty taste.

– Freeze berries in ice cubes and add to your water.

– Brew your favourite tea and let it steep. Chill and add fresh lemon slices, and a bit of no-calorie sweetener.

– Try sparkling water for a bubbly new way to enjoy water.


To keep hydrated, here are some simple tips to follow in the summer heat:

– Drink water. It is a calorie-free way to quench your thirst.

– Keep cold water bottles filled and in the fridge for grab and go drinks.

– Snack on fruit and veggies. Watermelon, melon and cucumber contain a lot of water. Cut them up ahead of time so they are in the fridge and ready to go.

– Make your own popsicles! Puree some fruit and freeze for a hydrating summer snack.

– Try a hydrating drink like coconut water. It contains high amounts of magnesium and potassium with a hint of coconut flavor.

– If you drink alcohol, drink a glass of water for every alcoholic drink.

– Choose a sports drink only when you need it. Sports drinks are often high in sugar and calories. If you are exercising hard for over an hour, especially in hot and humid weather, then a sports drink is a good choice. Otherwise, drink water.


Upcoming nutrition events in New Glasgow:

Better Food Tuesdays!

Every Tuesday at Sobeys Aberdeen and Sobeys Westside from noon to 6 p.m. Visit the store to find Emily with some delicious Better-For-You recipes using fresh fruits and vegetables. See store for details on the Better Food Tuesday savings deal.


Returning this September:

Our most popular program is back for the fall!

Sign up for your Sobeys Dietitian’s 8 Week Healthy Lifestyle Program to get a started on your journey to a healthy weight! Space is limited, so sign up today!

Starting: Sobeys Westside, Tuesday, Sept. 16, 4:30-6 p.m.

                 Sobeys Aberdeen, Wednesday, Sept. 17, 9:30-11 a.m.


Need more? See what FREE classes are happening at Sobeys Aberdeen and Westside. Contact Emily @ 755-3645 or email:

Like Sobeys Dietitians on Facebook for great recipes and nutrition tips.


Emily Harnish is a dietitian with Sobeys.


Try this delicious mocktail recipe to help you keep hydrated this summer!



Serves 12



7½ cups 1.89 L Grape cranberry cocktail

1 cup 250 ml Orange juice

¼ cup 60 ml Lemon juice

½ cup 125 ml Pear, diced

1 cup 250 ml Apple, diced

3 cups 750 ml Sparkling water



1. Combine all ingredients except for sparkling water. Put in fridge for at least two


2. Add sparkling water just before serving.



Nutrition Information per Serving:

Calories 119

Fat 0 grams

Carbohydrate 30 grams

Fibre 1 gram

Protein 0 grams

Sodium 10 milligrams

Tip: Try other types of cranberry cocktail like pomegranate or

cranberry cherry or add other fruit such as watermelon cubes or sliced oranges.

Source: Sobeys Dietitians

Organizations: Sobeys, Apple

Geographic location: New Glasgow

  • 1
  • 2
  • 3
  • 4
  • 5

Thanks for voting!

Top of page