Refreshing and Hydrating Foods for Summer

Summer is almost here, meaning that you may find yourself outdoors and more active than during the fall and winter months. As the weather warms up, you’ll need to provide your body with additional hydration. Think beyond hydrating fluids to hydrating foods.

How Much Water Should You Drink Year-Round?

We’ve all heard the 8 glasses of 8 ounces of water per day guideline, but there’s no one-size-fits-all equation to how much water you should drink. As a general rule, you need to consume a minimum of half of your body weight in hydrating fluids per day. This is a bit short of how much water you need to stave off dehydration, but some of your daily hydration comes from fruit, vegetables, and other foods.

However, lifestyle factors, prescription medications, and health conditions, including diabetes and anemia, may leave you needing more hydration than the average person.

How Much Water Should You Drink in the Summer?

You require more water when it’s hot and humid. This is because you’ll be sweating more to help your body regulate your body temperature. Anytime you sweat, even when you’re physically active, you must replenish both what you’re losing in sweat—and the electrolytes you lose when you sweat.

Ideally, you want to hydrate before you feel thirsty. Thirst is often a sign that you’re not properly hydrated.

What Are Electrolytes?

Electrolytes are essential minerals that play a variety of roles in your body, including aiding in hydration. Sodium, potassium, chloride, and magnesium are the electrolytes you’re most likely to lose when you sweat. By eating or drinking electrolytes before and after workouts and warm weather you take a proactive approach to dehydration.

Consuming the nutrients in electrolytes also reduces your risk of muscle cramps, dehydration headaches, and stomachaches. If you’re planning to be out in the heat or humidity or engaging in extended physical activity, consume hydrating foods and beverages before, during, and after. Aim for at least 8 ounces of water per hour.

Essential electrolytes include:

• Sodium

• Potassium

• Chloride

• Calcium

• Magnesium

• Phosphate

• Bicarbonate

Foods to Help With Adequate Hydration

Now let’s dive into how to meal plan for hydration. Prioritize the list below when choosing your 5 servings of fruits and vegetables per day. Maybe make a refreshing fruit salad, chilled soup, or a green salad with tomatoes, mushrooms, bell peppers, and your lean protein of choice. Just be mindful of the sugar content in the fruits and foods below.

Fruits & Vegetables

•  Watermelon

•  Tomatoes

•  Cantaloupe

•  Honeydew

•  Oranges

•  Pineapple

•  Kiwi

•  Apples

•  Cucumber

•  Strawberries

•  All berries

•  Papaya

•  Peaches

•  Nectarines

•  Celery

•  Leafy greens

•  Cauliflower

•  Mushrooms

•  Bell peppers

•  Zucchini

Hydrating Foods

•  Freshly squeezed juice

•  Fresh veggie smoothies

•  Bone broth

•  Broth-based soups

•  Gazpacho

•  Skim milk

•  Natural yogurt

What to Drink Beyond Water?

Now that you know what hydrating fruits and foods to eat, you might be wondering what to drink in addition to water. Also, be mindful of the sugar content in the beverages below and look for those sweetened with monk fruit or allulose—as these chemical-free natural sweeteners don’t cause your blood sugar to spike.

•  Unsweetened herbal tea

•  Coconut water

•  Sparkling water

•  Electrolyte beverages

•  Electrolyte-infused beverages

•  Low-sugar electrolyte powders

Still Feel Thirsty?

If you can’t seem to quench your thirst, let’s talk. We can discuss your health, lifestyle, and nutrition to determine what hydrating foods and beverages to add to your daily routine. Reach out to Nina’s Nutritional Values to learn more!