By Carolyn O'Neil — The AtlantaJournal-Constitution
When the mercury soars and summer seems to last forever,
tempers can get pretty fired up, too. But another glass of water or a
slice of watermelon might help, because irritability is a classic side
effect of dehydration.
The first physical sign is thirst, of
course. But other symptoms are more subtle. You might get a headache.
You can become cranky, forgetful, tired and dizzy, and your skin appears
dry and wrinkly.
Remember the old adage to drink eight glasses of
water a day? Well, in 2004, the Institute of Medicine issued new
general fluid recommendations indicating women should drink 11 cups per
day and men 15 cups.
These amounts include the water in all food
and beverages we consume. Iced tea, fruit juice and even hot coffee and
soups all count as hydrators. It turns out that 80 percent of our water
intake is from drinking water and other beverages, and the other 20
percent is from food.
Watermelon, a summertime favorite, is made
up of more than 90 percent water. Other high water content foods include
lettuce, peaches, broccoli and citrus fruit.
It's worth noting
that iceberg lettuce, often dismissed as having little nutritional value
as compared with its dark green leafy cousins, is a better source of
water. Just go easy on the blue cheese dressing.
Avoid sugar-sweetened beverages such as soft drinks and sweetened ice tea, because they come with a hefty calorie price tag.
Count
150 calories for a 12-ounce soft drink. Studies show Americans are
consuming 220 more calories a day from sugar-sweetened beverages than
they did in the 1960s. Fruit juices provide nutritional benefits, too,
including anti-oxidants and vitamins.
"Drinking water -- either
sparkling or flat and perhaps with a twist of citrus -- is a great,
noncaloric way to satisfy your thirst. But if you prefer 100 percent
fruit juice, low-fat milk, coffee or other flavored beverages, they,
too, can keep you well-hydrated," said Kathleen Zelman, Atlanta
dietitian and nutrition director for WebMD.
"Bottom line, make
your beverage choices work to satisfy your nutritional needs, fluid
preferences and hydration needs." So, when you choose gazpacho or a
peach cobbler, you're helping to hydrate your body.
Here's how the percentage of water plays out:
Iceberg lettuce, cucumbers: 96 percent
Cabbage, celery: 95 percent
Tomatoes: 94 percent
Watermelon, strawberries, spinach, eggplant: 92 percent
Broccoli, citrus: 91 percent
Carrots, pineapple, peaches, raspberries: 87 percent
Yogurt, blueberries, plums: 85 percent
Apples: 84 percent
Bananas: 74 percent
Hydration Education Foundation is
organized as a 501(c) 3 nonprofit tax-exempt organization to help
prevent childhood obesity, diabetes, dehydration and dental disease by
replacing sugar drinks with gulping clean water. We are an IRS approved
Public Charity. Please consider making a tax-deductible contribution to support us helping kids.