Food for Thought: Stay Hydrated

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It is officially summer and that means the temperatures will continue to soar. Therefore, the Granville County office wants to remind everyone to stay hydrated. Water is the best beverage to hydrate. Our bodies are 60% water and everything in your body needs water to work well. Energy drinks, coffee, tea, and soda contain caffeine and can affect your heart and add more stress to your body. Alcohol and drinks with caffeine or large amounts of sugar also cause dehydration and increase the risk of heat illness. Eating fruits and vegetables will also help add water to your diet. In order to stay hydrated, adults should consume about 8 8-oz glasses for a total of 64 ounces. This equates to about 4 bottles of water per day. And even if you are staying hydrated, limit the amount of time you are exposed to the heat and don’t forget sunscreen to prevent skin cancer.

Here is a recipe is from Iowa State University Extension. For more information, follow us on a variety of social media sites: Facebook, Instagram, and YouTube @persongranvillefcs

Sweet Potato Burritos

From Iowa State Extension

Serves 6


  • 2 sweet potatoes, peeled and cubed (~3 cups)
  • ¼ cup salsa
  • 1 Tbsp oil
  • 1 onion, diced (~1 cup)
  • 1 can (15oz) black beans, drained and rinsed
  • 6 (8-inch) whole-wheat tortillas
  • ¾ cup shredded cheese


Put sweet potatoes in a medium-sized saucepan. Cover with water and cover with a lid. Heat over high until boiling. Reduce heat to low. Simmer for 10 minutes or until sweet potatoes are tender. Drain water from sweet potatoes and place in a medium bowl. Add salsa and mash sweet potatoes with a fork. Add oil to the saucepan and heat over medium. Add diced onion and sauté for 3 minutes. Add black beans and heat for 3 minutes more. Stir sweet potatoes into the beans and onion until combined. Spread ½ cup sweet potato mixture onto each tortilla. Top with 2 Tbsp shredded cheese and any optional ingredients desired. Serve immediately.

Nutrition Information: 340 calories, 4g saturated fat, 13g protein, 620mg sodium