Usually, foods high in fat are low in water. Try to limit your intake of these foods. Low-fat cottage cheese and yogurt are good sources of water. Soups, lean chicken and rice also contain surprising amounts. For kids, fruit juice bars and nonfat frozen yogurt can provide both a sweet treat and the water they need to stay active in the summer.
Dehydration can turn summer fun into a trip to the hospital.
A fluid loss of just 2 percent can affect athletic performance. A 5 percent loss can produce muscle and stomach cramping, and a 10 percent loss is life-threatening. So, whether you are lounging by the pool, playing softball or tennis, or relaxing indoors, it's important to stay hydrated during the summer months. Water and food can provide the water you need to have safe fun in the sun this summer. For more information, contact your local Colorado State University Cooperative Extension office .