Health Direct - Summer 2018 - 5


The dangers of dehydration and
the simple solution

Tomato, Watermelon
and Feta Salad
This simple, summery salad
tastes as delightful and refreshing
as it looks. Not only will it keep
you hydrated, but it's also high in
vitamins and minerals, notably
vitamins A and C, for an extra boost.
5 cups seeded watermelon,
cut into 1-inch dice
1 pound tomatoes, cut into
¾-inch wedges
1 cup cherry tomatoes, halved
2 teaspoons sugar
½ teaspoon salt
½ small red onion, thinly sliced
1 cup baby arugula leaves
2 tablespoons olive oil
½ cup crumbled feta cheese
2 tablespoons balsamic vinegar,
ideally aged
¼ cup mint leaves, larger ones
torn in half
In a large bowl, combine
watermelon, tomatoes, sugar and
salt. Set aside 5 minutes.
Add onion, arugula and olive oil to
the watermelon mixture. Transfer to
plates or a platter, then sprinkle with
feta and drizzle with vinegar. Scatter
mint on top and serve.


Makes 6 servings (about 1½ cups
per serving).
Nutritional information
per serving:
144 calories; 7.8 g total fat;
3.7 g protein; 17.1 g carbohydrates;
11.1 mg cholesterol; 342 mg sodium;
2 g dietary fiber.

When temperatures rise, so does the risk of dehydration. Alex McDonald,
M.D., a spokesman for the American Academy of Family Physicians, answers
some common questions about the condition.
What are the signs of dehydration?
Thirst, going six to eight hours without urinating, dark yellow or
amber-colored urine, or a headache. If you notice these symptoms,
drink water as quickly as possible. Seek medical care if you have more concerning symptoms, such as confusion, dizziness or lightheadedness.


Why is dehydration more common
in the summer?
We lose more water through perspiration and
breathing when it's hot and humid outside. Because
people exercise and generally spend more time outdoors during the summer months, they have a higher
chance of losing more water, which means they need
to be especially careful to take in more fluids.


What's the best way to avoid
No surprise here: Drink water. Long-term
dehydration can cause serious side effects, such
as seizures, urinary and kidney problems,
and low blood volume shock, in which
low blood volume causes a drop in blood
pressure and the amount of oxygen in
the body.
There isn't solid evidence of how
much water we need-it varies based
on outdoor temperature, body size
and activity level-but six to eight
8-ounce glasses a day is a benchmark.
Remember, just because you're not
thirsty doesn't mean you're not dehydrated. It's wise to have water at hand
all day and to sip it regularly. 1


Eating foods with a high water content such as watermelon and tomatoes can help beat dehydration. Visit for more
tips to increase your intake.

PREVENT and treat dehydration with additional tips at


Table of Contents for the Digital Edition of Health Direct - Summer 2018

Health Direct - Summer 2018 - 1
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