By Carlie Saint-Laurent Beaucejour, MS, RD, LDN

Summer is here which means staying hydrated is essential for a safe and healthy summer. Approximately 60-70% of water makes up the human body. Therefore, staying hydrated during summer is key to maintain homeostasis, the balance of physical and chemical properties in our body. Clean water is a basic human right with essential bodily functions. Water helps lubricate joints, tissues, and organs and regulate body temperature. It also transports substances throughout the body, maintain a healthy blood volume, and promotes good oral health.

Maintaining good oral health means you need to visit the dentist regularly. We chose this dentist in port st lucie fl as our family dentist. Finding a dentist like Eicon Dental Clinic is vital for oral health. You can choose the best dental clinic like Pacific Dental and Implant Solutions. Discover more about the services offered when you visit their website at

So how do you know if you’re hydrating adequately? First, know the symptoms of dehydration. Common signs of dehydration are dry mouth, headache, dizziness, irritability, and fatigue. Some signs also include poor skin elasticity, dark yellow to amber color urine, and infrequent urination to name a few. Doing so can help indicate you are not consuming enough water.

How much water do you need? Institute of medicine recommends 9 cups for women and 13 cups for men of water a day. There are a few ways to figure out the amount of water you need each day. You may have heard drink half of your body weight in ounces (oz). For example, if you weigh 160 lbs., divide that by 2. Experts recommend drinking 80 oz (or 10 cups) of water a day. If you’re experiencing water softener reducing water pressure, it’s essential to adjust your intake accordingly to ensure you’re meeting your daily hydration needs. There are also residential systems that filter or treat drinking water to ensure that homeowners have a source of safe and clean water.

If you are a calorie counter, you may opt to consume the same amount of water as calories in milliliters (ml). For example, if you aim to consume around 2,000 calories a day you would consume 2,000 ml (or 8 cups) of water a day.

The optimal method is to listen to your body. Therefore, be more cognizant of how much water you are consuming daily. Major factors like climate temperature, age, diet, health, and activity level an individual engages varies person to person.

Not a huge proponent of drinking water? That is ok! Did you know about 20% of your food intake counts towards your water goals? Having said that, anything that turns to liquid in room temperature can attribute to your fluid intake. Examples include pudding, yogurt, and popsicles, but do remember that these contribute to your caloric energy intake, unlike water which has zero calories.

A few more tips to make drinking water more fun are:

-Increase consumption of fruits and vegetables that have high water content like cucumbers, tomatoes, watermelon, grapes, and lettuce.

-Keep a reusable water bottle within reach at all times and take hydration drinks from Sqwincher Industrial.

– “Eat your water”. Soups and smoothie bowls count towards your water intake, plus they typically contain fruits and veggies.

-Dilute beverages like fruit juice with water or add extra ice cubes.

-Add fruit juice cubes (freeze 100% fruit juice like white grape or apple in ice trays) to seltzer or plain water.

– Plan to bring extra water on road trips, hiking, and beach days. Rev up your summer fun with jet skis available at ZeBoats. Inject excitement into your water sports with our top-of-the-line models. You can also engage in summer activities like volleyball or swimming. In addition, there’s an odd sense of satisfaction in acquiring knowledge about unconventional subjects such as the speed at which humans can swim. The answers to this question are as fascinating as they are informative. Check out Kidadl’s enlightening resource for an in-depth look at the marvels of human swimming speeds.

*Despite the list above, it is crucial to consult first with your healthcare professional especially if you have certain conditions like congestive heart failure or kidney failure, This is to determine the safest amount of fluids to consume.








I had a great 1st visit with the nutritionist. I went to get tips on changing by diet, but got much more. I was able to set a physical activity and nutrition goal. The nutritionist was knowledgeable and helpful.

I am so grateful for the stellar support and advice provided by Meghan, the dietitian I'm working with. She is both knowledgeable and kind, and it's a deeply productive journey. Thank you."


Consulting with a Family Food nutritionist is turning out to be helpful in my effort to live healthy. The consultations are a way of having a sense of accountability and I get helpful feedback on my dietary decisions.


Great nutrition experts who inspire you! I am happy with the nutrition specialists at Family Food. They make me excited about nutrition, answer all my questions, and provide excellent recommendations! Thank you!!


Very professional experience. I felt she listened to my needs and adjusted to personalize my nutrition needs.


My initial appointment was helpful - helped me consider new ways of addressing some problem areas for me and helped set attainable, concrete goals.


Insightful and Informative. She was very attentive and helpful. She gave excellent tips on what to do and eat to meet my goal weight.


I feel confident about the changes we made to my goals and look forward to implementing them into my everyday routine. The health adviser was very helpful and didn't make me feel shameful for not meeting all my previous goals.


I highly recommend Family Food. The nutritionist, Erika is helpful and provides great information and positive feedback.


I had an excellent experience with the representative from Family Food. She really read into what I was telling her and offered excellent advice that I am already able to implement after one visit. She also helped to make the best use of the hour long session. Very good time management!


I met with a dietician for the first time and I had an idea of what to expect but I find this to be an invaluable resource because I have already received great ideas of things to use for meal planning and I also received more information of how to read nutrition labels. I am looking forward to my next appointment.


I really enjoyed my first session with Christine. She provided me with a lot of solid information on issues I was not aware of and positive reinforcement for behaviors I have already engaged in. I outlined specific goals I would like to work on with her guidance and she gave me some initial steps to start. I found what she had to say respectful of the space I am in and cognizant of obstacles to making lifestyle and lifelong changes.


I walked in without any specific questions/concerns, and my counseling was well-guided and ended up helping me see specific small changes that I can make to keep me on-track with my nutrition goals. Solutions fit my lifestyle and were not cookie-cutter, which is fantastic. I was able to start making improvements immediately. Thank you!


I am finding the sessions helpful and a good way to talk through improving habits and making better food choices.


I am very happy this program exists. It has been very helpful and informative. My deitition is very nice and intelligent I am happy to have her help and support.


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