Hydrate right to beat the heat

Cent$ible Nutrition News • July 2021 • Volume 24 | Number 10

This summer has been unusually hot, with record temperatures in many places across Wyoming. When it is so hot, it is important to stay hydrated. Staying hydrated can help you stay cooler and keep you from feeling sick in the heat.

To hydrate, choose water to drink throughout the day. Our body weight is made up 50%-70% water. Water helps keep body temperature normal, gets rid of waste in the body, and normalizes blood pressure.

While sports drinks may be a good idea after working out in the heat, it usually is not a good idea to drink them throughout the day. Sports drinks, soda, and energy drinks often have added sugars. Water, on the other hand, has no added sugars or calories, making it the perfect thing to sip all day.

Here are some tips for making water part of your daily habit.

  1. Use a reusable water bottle. This creates less waste and they are easier to refill from sinks and drinking fountains.
  2. Carry a water bottle with you everywhere. If your water bottle keeps getting left behind, try putting it in strategic places, like your purse or backpack. Or, keep a water bottle at home and one at work.
  3. Freeze a half-full water bottle over-night then fill it the rest of the way in the morning for ice-cold water throughout the day.
  4. Jazz up your water with sliced fruit. Lemons, limes, oranges, berries, mint leaves, and even melon can add a burst of flavor to your water. Remember to keep fruit water cold and do not let it sit out for more than two hours.
  5. Clean water bottles regularly. Bacteria can grow quickly in the dark, moist environment of the water bottles. Use soap and warm water to wash the water bottle every day, especially if you are putting sliced fruit in it.

Stay cool and stay hydrated!

Download this newsletter as a PDF.

July's Feature Recipe

Strawberry Lime Water

This slightly sweet and tangy water is refreshing on hot days! Make some up before you go outside for some activity, refrigerate it, and then pour yourself a nice cold glass when you get back. 



  • 5 strawberries
  • 2 limes
  • 1 gallon cold water


  1. Wash hands with warm, soapy water for 20 seconds.
  2. Wash fruit.
  3. Slice strawberries and limes. Add to the water.
  4. To release the flavors, gently smash the fruit.
  5. Keep water refrigerated and drink within 24 hours.

* The Cent$ible Nutrition Program is funded by USDA SNAP-Ed and EFNEP. SNAP-Ed assists individuals and families who receive, or are eligible to receive, benefits from the Supplemental Nutrition Assistance Program (SNAP). EFNEP assists families and youth with limited resources  in acquiring the knowledge, skills, attitudes, and changed behaviors necessary for nutritionally sound diets and contributes to their personal development and the improvement of total family diet and nutritional welfare. Visit our income-qualification page to learn more. 

This material was funded by USDA’s Supplemental Nutrition Assistance Program – SNAP. This institution is an equal opportunity provider. This material was funded by USDA’s Expanded Food and Nutrition Education Program-EFNEP. USDA is an equal opportunity provider and employer. The full nondiscrimination statement can be found here

Issued in furtherance of extension work, acts of May 8 and June 30, 1914, in cooperation with the U.S. Department of Agriculture. Kelly Crane, Director, University of Wyoming Extension, College of Agriculture and Natural Resources, University of Wyoming Extension, University of Wyoming, Laramie, Wyoming 82071.

The University of Wyoming is an equal opportunity/affirmative action institution.

Translate »