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References
Delaware State Fair. Fair food. Accessed July 27, 2026. https://www.delawarestatefair.com/fairfood/
Gordon B. How Much Water Do You Need? Published June 23, 2022. Accessed July 27, 2026. https://www.eatright.org/health/essential-nutrients/water/how-much-water-do-you-need
Shaheen NA, Alqahtani AA, Assiri H, Alkhodair R, Hussein MA. Public knowledge of dehydration and fluid intake practices: variation by participants’ characteristics. BMC Public Health. 2018;18(1):1346. doi:10.1186/s12889-018-6252-5
Roberts KE. Mechanism of dehydration following alcohol ingestion. Arch Intern Med. 1963;112(2):154-157. doi:10.1001/archinte.1963.03860020052002.
Adams County Regional Medical Center. Five tips on eating healthy at the little state fair. Published July 13, 2022. Accessed July 27, 2026. https://careers.acrmc.com/five-tips-on-eating-healthy-at-the-little-state-fair/
Froedtert & the Medical College of Wisconsin. How to make healthy food choices at the Wisconsin State Fairgrounds. Published July 29, 2022. Accessed July 27, 2026. https://www.froedtert.com/stories/how-make-healthy-food-choices-wisconsin-state-fairgr ounds
Seamon C. Lose weight with proper portion sizes. YMCA of Middle Tennessee. Accessed July 27, 2026. https://www.ymcamidtn.org/health-and-fitness/articles/lose-weight-proper-portion-sizes
U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. Accessed July 27, 2026. https://fdc.nal.usda.gov/ Type your paragraph here.
3 Easy Ways to Stay Hydrated and Healthy at the State Fair
Written by Eve Doyle, Dietetic Intern at the University of Delaware
The event you’ve been waiting for all year finally arrives: the Delaware State Fair! The summer air might be humid and frizzing up your hair, but that won’t stop you from making your way to Harrington for any or all of the nine open days. Regardless of where you are traveling from, you're guaranteed a fun-filled visit packed with laughter, great food, and a few rides around the ferris wheel.
When planning a day at the fair, healthy eating might be the last thing on your mind, which is totally fine! However, as a dietetic intern training to become a Registered Dietitian, I have three simple tips to help you stay healthy while still having a blast. Because yes, both are possible!
When you think of fair food, funnel cakes, fried Oreos, and corn dogs are probably the first items that come to mind. While these are great treats to enjoy once a year, they tend to be high in sugar, sodium (salt), and saturated fats. My goal is not to stop you from enjoying your favorite fair foods, but rather to help you add good nutrients alongside them.
Tip #1: Don’t Arrive on an Empty Stomach
Arriving at the fair hungry can lead you to choose higher-calorie, quicker options. Try eating fruits, vegetables, and lean protein at home before you go. This gives your body the basic nutrients it needs for the day.
Planning ahead also helps. Here are some tips:
● Look at the Delaware State Fair Food Guide online to see vendor options before you arrive. Look for foods marked with an asterisk (*) for healthier or allergy-friendly choices.1 It is always a good idea to confirm ingredients and preparation methods before digging in.1
● Swap heavy foods for lighter options, such as ham sandwiches, roasted corn, gyros, or fresh salads.1
● For a sweet treat, try baked apple crisps, peach cobbler, or UDairy's sugar-free ice cream.1
● Check for daily cooking demonstrations at 2 PM in the Dover Building, such as this Mediterranean Summer Salad hosted by Registered Dietitian Nirmala (“Nimi”) Bhagawan (pictured below). Demos are a great way to learn quick, hydrating, and fiber-rich recipes you can easily copy at home!
Tip #2: Stay Hydrated and Fueled
Staying hydrated is essential on hot summer days. As a general rule:
● Women need about 11 to 12 cups of fluid per day (about six water bottles).2
● Men need about 15 to 16 cups of fluid per day (about eight water bottles).2
Watch out for signs of dehydration, like a dry mouth, dizziness, feeling lightheaded, a fast heartbeat, or dark pee.3 Preventing dehydration by drinking enough water will keep you and your group energized and refreshed throughout the day.
To stay hydrated and keep your energy up:
● Bring a reusable water bottle if the fair allows.
● Keep extra water and snacks in the car for the drive home.
● Drink a glass of water before eating to help you feel full and save money.
● Remember that lemonade, sweet tea, and milkshakes have a lot of added sugar, so they should not replace plain water.
● Alcoholic beverages can worsen dehydration, so be sure to alternate them with water.4
● You can increase your fluid intake with hydrating foods like fresh fruits, vegetables, and dairy products.2
Tip #3: Consider Portion and Pace
Fair foods are often served in large portions. Context can help you decide how much to eat. For example, a single funnel cake can have as many calories as 10 fast-food chicken nuggets!8 All sweet treats and classic fair foods should be enjoyed in small amounts, and if a treat is too big and may cause an upset stomach, share it with family or friends. To measure a healthy portion, just look at your hand:
● One cupped palm = about 1⁄2 cup.
● One closed fist = about 1 cup.5,6,7
Finally, take your time while eating.5 Slowing down gives your brain time to recognize hunger and fullness signals, helping you avoid overeating.5 Setting your food down and taking a sip of water between bites is a simple way to enjoy your food more mindfully.
Ultimately, the fair only happens once a year. Have a fantastic time, enjoy your favorite treats, and remember to drink plenty of water!