Hydration Tips for Summer

By June 25, 2015Nutrition

Severe dehydration can be very dangerous. It usually results in hospitalization and a saline drip directly into your body. However, chronic dehydration is something that many people have but are unaware of. It’s something to be conscious of all year round, but especially during the summer months due to high temps and more sweating.

Sweat is our body’s natural air conditioning system, keeping us cool when we exert tons of energy or we are in a really hot environment. Put the two together, like a jog on a hot day or a Bikram yoga class, and you are set up for dehydration. However, even non-active people can become dehydrated because they aren’t’ drinking enough water or eating enough high water content foods.

Dehydration can cause:
Headaches/migraines
Foggy head
Depression/mood swings
Dry skin
Sugar cravings
Constipation
Bad breath
Muscle cramps

And more….

Drinking enough water is crucial to optimal health and staying safe during the summer months. So here are my hydration tips for summer:

Many holistic experts agree that you should drink at least half of your body weight in ounces on a daily basis to stay hydrated.

Example: If you weigh 180 pounds, you should be drinking 90 ounces of water per day. That’s almost 3 liters of water.

Food also plays a role in hydration. Eating a diet filled with high water content foods should be your next defense against summer dehydration. Many fruits and vegetables are more than 90% water. Watermelon, cantaloupe, kiwi, cucumber, celery, leafy greens, lettuce, tomatoes and zucchini should all be on your summertime menu. Foods low in water content are meat, cheese, breads, pastas, cookies, oils and cereal. These should only make up a small percentage of your diet.

Not a huge water fan? Here are my favorite flavored water combos:

Mint cucumber
Watermelon mint
Lemon strawberry
Basil lime

Just soak a handful of each ingredient into a pitcher of water that you store in your fridge.

Not a fan of eating tons of vegetables? I highly recommend you invest in a good blender and start your day with a hydrating smoothie. Using coconut water as a base ensures you are getting electrolytes that keep your body hydrated. Then add some green veggies. I always like to switch it up between spinach, kale and cucumbers. Next, some fruit to keep it sweet like a half of a banana or a cup of pineapple or berries. Then a source of protein to keep you satiated. You can use either Greek yogurt or a protein powder.

 

Here’s a sample summertime smoothie recipe for you:Screen Shot 2015-06-24 at 6.07.54 PM

Serves: 1

Ingredients:
1 cup coconut water
½ banana
2 cups kale, chopped
1 cup pineapple
1 scoop protein powder or 1 cup Greek plain yogurt
4 ice cubes

Directions:

1. Blend in blender until smooth and creamy and enjoy.

 

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