As the weather gets warmer, drinking enough water is more important than ever.
"There's recently been a lot of interesting research about how hydration affects our mind, our mood, memory and learning, thinking and reaction time," Seattle sports dietician Kim Larson, R.D.N., a spokesperson forthe Academy of Nutrition and Dietetics, told weather.com. "Even if you're just mildly dehydrated, it can lead to mood changes and fatigue."
For athletes, hydration is essential, especially during the hot, humid days of summer. Kids need water, too, particularly when they're outside playing in the sun all day. "Consistently drinking water during activities is really important," Larson said. "Drinking throughout the day in general is important, too. It's just as important for someone who is working at a computer all day [to drink water], as it is for somebody who is running a marathon."
A good rule of thumb, according to Larson: Sip half your body weight in ounces of water every day. A 150-pound person, for example, should then down 75 ounces, or just more than 9 cups of liquid daily.
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But it's not just water that hydrates you. Juices, coffee, tea and sports drinks count, too. (Coffee is no longer thought to be a drying beverage.) And 20 percent of your water intake comes from the food you eat.
High-water foods have another benefit: They can help you slim your waistline. "Cantaloupe, watermelon, berries, tomatoes, leafy greens — all of these things are nutrition powerhouse," Larson said. "These foods are [also] low in calories. They fill you up, so you're very satisfied, they add a little bit of hydration, and they also help you control your weight."
For the best produce picks for adequate summer hydration, click through the slideshow above.
MORE ON WEATHER.COM: 41 Amazing Nutrition Powerhouses to Eat Now
