NUTRITION
Hydration by
the Numbers
Munch some
cucumber. It’s 97
percent water. Straw-
berries and water-
melon are other top
picks at 91 percent.Sip iced tea or coff ee.
Even though caff eine
can have the opposite
eff ect, studies show
that these sips are
still hydrating.Raise a beer glass.
Enjoying one low-
alcohol brew (under
5% ABV) can be just
as hydrating as H 2 O
after exercise.Slurp it. Make our
soup-er hydrating
Summer Tomato
Gazpacho on page- (Bonus: it’s gar-
nished with cukes.)
Jazz up your ice.
Bored of tap? Freeze
pureed strawberries,
basil and lime juice in
ice cube trays. Serve
in seltzer.5 EASY WAYS TO
GET YOUR FILL
FUN—AND SURPRISINGLY USEFUL—STATS
ON GETTING ENOUGH H 2 O. BY HALLIE LEVINE
Pounds of water weight
lost (from sweating or
inadequate H 2 0 intake)
that can reduce attention
span and cognitive function
in a 150-pound person.
Sweat rates vary, but
you could lose this much
exercising moderately for
90 minutes on a warm day.
SOURCE: MEDICINE & SCIENCE IN
SPORTS & EXERCISEPercentages of
daily fl uid the
average American
adult gets that
comes from plain
old H 2 0, other
beverages and food,
respectively.
SOURCE: BMC PUBLIC HEALTHKENTAROO TRYMAN/GETTY IMAGES; ILLUSTRATIONS BY KATIE LUKES
- Quench Check out healthy frozen drink recipes to sip this summer at eatingwell.com/drinks
The number
of ounces of water
you should drink
every 10 to 20
minutes during
exercise. Aim for more
the harder you work.
SOURCE: AMERICAN COUNCIL
ON EXERCISENumber of ounces of
liquid (from food and drink)
most women need daily. Men,
add 34 ounces. But this is an
estimate. “The best way to
make sure you’re hydrated is
to check your urine,” explains
Rahaf Al Bochi, R.D.N., L.D.
“It should be a very pale
yellow.” Darker? Drink up.
SOURCE: NATIONAL ACADEMIES OF SCIENCES,
ENGINEERING, AND MEDICINE