Scorching summer heat is upon us. Staying hydrated is essential. You may have heard the rule "drink 8 glasses of water per day." While it is a good rule of thumb, there is no scientific basis for this. The amount of fluid you need each day depends on a number of factors, including level of activities, age and sex, types of medications you take, and if you are breast feeding. The best way to insure you are hydrated is to listen to your body. If you are thirsty...drink! The best way to drink is to take frequent sips all through the day.

Water is not the only way to keep your body hydrated. The foods you consume can also add to the total water your body intakes. It's plain to see that a diet high in fruits and vegetables can also help keep you hydrated.

Water content as a percentage (%)	Food or drink
100%	Water
90-99%	Fat-free milk, tea, coffee, juicy fruits such as strawberries and cantaloupes, vegetables such as lettuce, celery, and spinach
80-89%	Fruit juice, yogurt, fruits such as apples, pears and oranges, vegetables such as carrots, and cooked broccoli
70-79%	Bananas, avocados, baked potatoes, cottage and ricotta cheeses
60-69%	Pasta, beans, and peas, fish such as salmon, chicken breasts, and ice cream
30-39%	Bread, bagels, and cheddar cheese
1-9%	Nuts, chocolate cookies, crackers, cereals
0%	Oils and sugars

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