Spring is here and with it comes warmer weather. As many of us are ready to spend our leisurely hours outside, hiking, gardening, or even just sitting enjoying the warm weather, it is essential to remember the importance of hydration. All of our favorite outdoor activities take a toll on our bodies, making us lose water and can lead to dehydration.

Why is Water Important?

• Water helps the body keep your temperature normal
• Water lubricates and cushions joints
• Water rids the body of waste
• Water protects the spinal cord
• Water makes up over 50% of an adult’s body

It is important to keep an eye out for signs of dehydration. Catching it early can help prevent more serious damage.

Signs of Dehydration

• Thirst
• Dry, cool skin
• Dry or sticky mouth
• Headache
• Muscle cramps
• Dark yellow urine or not urinating much

Preventing Dehydration

• Fill that water bottle — don’t rely on beverages with caffeine or

alcohol for hydration.

• Take extra care in the heat — increase fluid intake in hot weather.
• Change it up — add some fruit to your water for variety.

While it is important to increase your intake of fluids, it is just as important to make sure you are drinking the right kind of fluids.

Check the Label For Hidden Sweeteners

Many beverages include sweeteners that go by several different

names. In order to know if you are drinking a sugar-sweetened

beverage, be on the lookout for these ingredients:

• High fructose corn syrup 
• Syrup
• Fructose 
• Corn syrup
• Fruit juice concentrates 
• Sucrose
• Honey 
• Dextrose
• Sugar

There is no doubt that water is the best drink to help keep your body hydrated, but that doesn’t mean you can’t add a little flavor!

Fun ways to flavor your water

No recipe to follow! 
Quantities of fruit and other flavorings can vary based on taste and what you have on hand.

Mix and match
Whether it’s a full pitcher or just a glass, get creative.

Freeze your fruit 
Add frozen berries for flavor and color or freeze pureed fruit or 100% juice in ice cube trays.

If the springtime heat ever gets you down, drink some water and turn it around!