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In the Know About H2O

As summer sizzles, it’s more important than ever to pay close attention to your body’s need for hydration.

Myth: I need to drink 8 glasses of water a day.

Fact: The Institute of Medicine suggests that men consume approximately 13 (8-ounce) glasses of fluid per day and women consume about 9 (8-ounce) glasses of fluid per day. That may seem like a lot, but your body also gets fluids from food sources and other beverages in addition to water.

Of course, environmental conditions can increase the amount of water you need. If you exercise vigorously, especially during hot summer weather, drink an additional 4 to 16 ounces of water every 20 minutes. Don’t wait until the end of your workout.

Myth: If I’m not thirsty, I’m consuming enough water.

Fact: If you wait until you’re thirsty, you may already be on the road to dehydration. Instead, make a conscious effort to consume liquids throughout the day. You’ll be able to tell if you’re consuming enough fluid by the color of your urine. It should be light in color rather than dark yellow.

Myth: I’d know if I was dehydrated.

Fact: It’s easy for dehydration to catch a person off guard. If the weather is hot and humid, you’re exercising strenuously, or you’re suffering from the flu, it’s even easier to run low on fluids. Typically you’ll begin to feel thirsty, then tired and run-down. As dehydration progresses, you’ll experience additional symptoms such as headaches, flushed skin, increased body temperature and eventually dizziness.

Keep an eye on older adults and children during the summer months to make sure they consume enough water, as they are very susceptible to dehydration.

Myth: All water comes from beverages.

Fact: There are many sources of water. In general, we should consume about 80 percent of our fluid from water and other beverages, with the remaining 20 percent coming from food. While coffee, tea, soda and alcoholic beverages contribute some water, they also contain added sugars, caffeine and alcohol. So, be careful to consume them in moderation within a balanced diet and know that drinking water is really the best choice. Here is a list of some common foods and their water content.

Food                                                Percent Water By Weight

Lettuce                                                               95

Tomato                                                               95

Summer squash                                                   95

Watermelon                                                         91

Milk                                                                     89

Orange juice                                                        88

Apple                                                                   86

Salmon (3 ounces cooked)                                     62

Source: USDA Agricultural Research Service, 2005. USDA National Nutrient Database for Standard Reference, Release 18.

 

Grilled Vegetable Gazpacho

Prep Time: 20 minutes          

Cook Time: 10 minutes*

*Chill Time Extra

4                plum tomatoes, cut into lengthwise slices

1                yellow squash, cut into lengthwise slices

1                zucchini, cut into lengthwise slices

1                red bell pepper, cut into fourths

1/2             onion, sliced

1/4             cup lemon juice, divided

2                tbsp. ShopRite olive oil

1/2             tsp. pepper

1                (32-oz.) can low-sodium vegetable juice

1/4             cup ShopRite red wine vinegar

Hot sauce (optional)

1. Preheat grill to medium-high heat. Toss vegetables with 2 tablespoons of the lemon juice, oil and pepper. Place in a grill basket or on the grill rack.
2. Cover with grill lid and grill 10 minutes or until crisp-tender, turning occasionally. Remove from grill and let cool slightly.
3. Place vegetables in a food processor or blender and process until chopped but not smooth. Combine vegetables, vegetable juice, vinegar, remaining 2 tablespoons lemon juice, and hot sauce, if desired, in a large bowl. Cover and chill completely before serving.

Serves 6

Per Serving: 105 calories, 13g carbohydrate, 2g protein, 5g fat, 3g fiber, 1g saturated fat, 0mg cholesterol, 121mg sodium

 

Grilled Salmon Spinach Salad

Prep time: 15 minutes

Cook time: 8 minutes

1 (10-oz.) bag ShopRite fresh spinach or 4 cups fresh spinach leaves

1 avocado, seeded, peeled and diced

1 1/2 cups cherry tomatoes, halved

1/4 cup crumbled lowfat feta cheese

4 (4-oz.) Wild Caught Silver Brite salmon fillets

1/4 cup fat-free red wine vinaigrette dressing

1. Combine spinach, avocado, tomatoes and feta cheese in large bowl; toss gently.
2. Coat grill rack with nonstick cooking spray. Preheat grill to medium. Grill salmon, covered with grill lid, 4 to 6 minutes on each side or until fish flakes with fork. Arrange over spinach salad mixture and serve with vinaigrette dressing.

Serves 4

Per serving: 302 calories, 12g carbohydrate, 28g protein, 5g fiber, 16g fat, 3g saturated fat, 66mg cholesterol, 413mg sodium