Stay Hydrated this Summer


Summer is coming and with the heat beaming on us, it is essential to stay hydrated! All of us have heard that we need to drink 8 glasses or 8 oz. cups of water a day. Here are some facts about water, which contribute to why:

• 50% to 70% of our bodies consist of water; water makes up most of our blood, muscles, brain, and bone.

• Dehydration or water deficits of as little as 2% body weight can impair physiological performance and response, such as headaches and dizziness.

• Dehydration can also affect fat metabolism, increase the risk of urinary stone disease, and affect the good of general health.

Water is not the only type of fluid that can account for total daily fluid intake. All types of fluids count towards hydration in varying levels, such as juice, milk, tea, and carbonated beverages. In addition, you can actually get water from eating foods such as fruit, soups, and vegetables (just to name a few). However, keep in mind that the types of beverages you may choose could provide calories! This is why I recommend to drink at least 8 glasses of 8 fluid ounces of plain water per day. Also, know that if you exercise, you will need more than the minimum recommendation of water consumption.

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About The Author

Manuel Villacorta is a registered dietitian (RD) and certified specialist is sports dietetics (CSSD) with more than 16 years of experience. He was recently appointed national media spokesperson for the American Dietetic Association, which identifies him as one of the United States’ leading weight loss and nutrition experts. Villacorta is the owner of San Francisco-based private practice MV Nutrition, the recipient of two consecutive “Best Bay Area Dietitian” awards (2009 and 2010) from the San Francisco Chronicle and Citysearch, and the creator of the Eating Free™ weight management program. Villacorta also developed MV Professional Nutrition (a software suite designed to assist RDs with their own private practices) and created (an international, Internet-based weight loss and weight management program). Villacorta is a compelling, charismatic communicator—a public speaker, who is often praised for making audiences feel, heard, motivated, and engaged. His warm, approachable style, alongside his strong bilingual proficiency in both English and Spanish, have made him an in-demand health and nutrition expert on both local and national television and radio, and in articles in print publications and online. Villacorta worked closely with Dr. Nancy L. Snyderman, chief medical editor of NBC News, to provide expert nutrition advice on a number of topics for the BeWell network. He is often invited to speak at annual state and national conventions such as The Oregon Dietetic Association (where he was the keynote speaker), and The American Dietetic Association (where he spoke to other dietitian professionals about his successful private practice). Villacorta has acted as a media representative for food companies such as Foster Farms (one of the largest chicken producers on the West Coast) as well as for such California statewide health campaigns as the “California Latino 5-A-Day Program” and “Got Milk.” Prior to setting up his private practice, Villacorta worked as a public health dietitian for California Children Services and the Prenatal to Three Initiative, where he offered prenatal, infant, and childhood nutrition consulting. He has worked as a clinical dietitian for Kaiser Permanente in San Francisco and has held a faculty position with the School of Nursing at the University of San Francisco. Villacorta received his bachelor of science in nutrition and physiology metabolism from the University of California, Berkeley, and his master of science in nutrition and food science from San Jose State University. He has been the recipient of numerous prestigious awards for his research, including the Outstanding Master of Science Degree Award from San Jose State University’s Department of Nutrition and Food Science.

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