5 easy ways to stay hydrated this summer

As the heat on P.E.I. slowly inches upward and more Islanders take their activities outside, the risk of dehydration increases. You need fluid to stay energized and alert, and to control your body temperature and keep your bowels regular. 

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You might be surprised to know how much fluid you need to take in to stay hydrated: men 19 and older need to aim for about 12 cups or 3 litres a day, while women need about 9 cups or 2.2 litres, according to the Dietitians of Canada.

And you might also be surprised at just what can count as a "fluid." 

CBC asked Charlottetown fitness trainer Gord McNeilly of U-Fit and Casey Berglund, who owns nutrition consulting company Worthy and Well in Calgary, for their tips to stay hydrated this summer. 

1. Coffee and tea count

Perhaps surprisingly, coffees and teas are not dehydrating, dietitians say.

"We always considered them dieuretics, which means they make you pee more," said Berglund. But thinking around coffee and tea has changed, and Berglund said, "they definitely contribute to your fluid intake."

At the same time, dietitians advise limiting caffeine intake to about 400 mg per day, which is found in about 750 ml or three cups of black coffee or one litre (four cups) of black tea. 

2. So do milk and yogurt

Milk, soy and even yogurt beverages can count as part of your daily fluid intake. Calcium, protein and vitamin D are added benefits. 

Aim for two cups, or half a litre, of low-fat milk or alternatives a day, the Dietitians of Canada advise. 

3. Foods with fluid

Instead, eat the actual fruit! Watermelon, grapes and citrus like oranges and grapefruit can count as fluids. 

Remember you are getting sugar in the fruit too, reminds McNeilly.

4. Soup counts

Since it's liquid, soup counts as fluid intake, Berglund said. 

Choose a lower-sodium option — Berglund suggests making your own if possible. 

5. Water, water, water 

Water is the best thing, McNeilly and Berglund agreee — make it a habit at certain times of the day, and don't ignore your body — drink when you are thirsty! 

Link drinking a glass of water to other habits, such as before brushing your teeth, suggests Berglund. 

If you also make a habit of drinking a glass of H20 before each meal, you could be almost half-way to your daily goal!

Carry a container of water with you throughout the day — set a timer or use and app to remind you when to take a big swig or two. 

If your office doesn't already have a water cooler, see if one can be installed.

Add a slice of lemon, apple or melon — even a fresh herb like rosemary — to your water to make it more refreshing, both McNeilly and Berglund advise. You can even buy dehydrated lemon and lime to put in your water on the go. 

"One of the best ways to judge hydration is the colour of your pee, it should be light yellow or clear. If it's dark or has a strong odour you're likely dehydrated," said Berglund. 

Limit fruit juice and sports drinks

Here's where alarm bells go off — fruit juices and sports drinks can be laden with sugar or alternatives such as aspartame and should be limited, both Berglund and McNeilly said. 

If you do drink juice, make sure it's 100 per cent real fruit juice, not a punch-type drink, which can have less fruit and more sugar, Dietitians of Canada advise. 

"Sport drinks are usually not needed to keep hydrated when you exercise," Berglund notes, unless your exercise is intense and lasts longer than 60 to 90 minutes. 

What about soda?

Dietitians will reluctantly count soda toward your fluid needs, but recommend them only in limited amounts — make sure it is sugar-free, and count colas with caffeine toward your daily caffeine total. Remember, you are getting other things like artificial sweeteners, which are not ideal, Berglund said. 

McNeilly advises against drinking pop for hydration, suggesting flavoured water instead.