Tips to Stay HYDRATED This Summer

Tips to Stay Hydrated This Summer

Did you know that nearly two-thirds of our body is made up of water? Everything, from our millions of tiny cells, to our skin, needs water to function properly. So it’s important to drink plenty of fluids to help us stay well hydrated. But it’s not only drinks that can help us top up our water levels. Lots of fruit and vegetables are also a great source of water. In fact, around a fifth of our daily fluid intake comes from the foods we eat.

The long, sunny days and breezy nights of summer beckon us to enjoy the outdoors. Biking, swimming, and water sports headline the top of the “to-do” list. Watching the surf while strolling along the beach or exploring hiking trails become the national past time. As temperatures soar, so does the risk of becoming dehydrated. “Your fluid needs will go up in the summer and in the hot weather,” says Torey Armul, a registered dietitian nutritionist in Columbus, Ohio, and a spokesperson for the Academy of Nutrition and Dietetics. Hydration helps with everything from keeping our core body temperature consistent to moving nutrients throughout the body. “It really is a cornerstone for good health,” Armul says. And while plain water is an unassailable first choice to hydrate, “I do tell people if that’s not their favorite thing that there are other options,” she says.

Here are some Tips to Stay Hydrated This Summer

Drink water – and lots of it

Drinking plenty of water remains the best way to stay hydrated in the summer. Be sure to drink more water than usual and schedule regular “water breaks” during the day. Drink atleast 7-8 lt. of water a day.

Eat foods that have a high water content

Twenty percent of our daily water intake is derived from food, according to the National Institutes of Health. "Fruit and vegetables are especially high in water content," Mangieri says. We can keep our body hydrated by consuming fruits and veggies that contain 85 % or more water. Try cucumbers and lettuce (for example), which are packed with 96% water. Next on the most-water-filled list are celery and radishes, with 95% water. Other top performers include cauliflower, bell peppers and spinach (92% water). “You really can’t go wrong with fruits and vegetables,” Armul says, “and they’ll contribute up to about two to three cups a day of fluids if you’re eating enough.”

Take cool showers or baths to cool down

Although sitting in a cool bath doesn’t hydrate, it does keep us from sweating as much, which in turn keeps us from losing fluid.

Take advantage of summer fruit

Summer farmers markets are overflowing with fruits high in water. In addition to that forgotten fruit tomatoes, which are with 94% water, also topping the list are strawberries and watermelon, which are both with 92% water. Cantaloupe has 90% water, followed by peaches (88% water). Summer favorites such as pineapples and oranges offer 87% water. But don't go overboard – while fruits are great sources of water, they're also high in sugar and can contain unwanted calories if we eat too many.

Grab an iced coffee

Despite popular belief, coffee isn't dehydrating. Although some caffeinated drinks can cause a mild diuretic effect – where the body cleanses itself by creating the need to urinate – coffee doesn't cause fluid loss. In fact, our morning cup of Joe is 98% water, enough to leave you more hydrated than before. Still, it's not wise to overdo it with coffee. Too much caffeine causes headaches, jitters and insomnia, so Brigitte Zeitlin, a registered dietitian and founder of New York-based BZ Nutrition, says it's best to stick to one to two cups a day.

Try coconut water

Coconut water is the liquid that forms inside a coconut, and the drink has more potassium and less sodium and carbohydrates than popular sports drink alternatives, according to the American Chemical Society. Try rehydrating with this tropical beverage after a mild workout. If we've had a more strenuous workout that caused intense sweating, it's too low in sodium to replace the salt that our body lost. In general, it’s a good idea to have various fluids on hand to keep things interesting and stay adequately hydrated.

Sample different flavors of juice

Fruit and vegetable juices can increase hydration and allow our body to absorb beneficial nutrients, such as vitamin A and vitamin C. A glass of fruit juice in the morning refreshes our body and counts as one of our four to five daily servings of fruit. However, experts say it’s best to limit juice consumption, because of the high sugar content, and we may also try diluting them with a half cup of water. Zeitlin suggests pomegranate juice as a particularly tasty option – plus, it's a good source of potassium.

Consider an electrolyte drink

Working out for more than an hour? Consider sipping a sports drink—or nibbling on some pretzels or a banana to restore lost electrolytes (minerals in the blood that regulate bodily systems). Our body loses important electrolytes like sodium, potassium and chloride when we sweat. A good sports drink can help us replenish them. Coconut water is a great choice, but there are a slew of healthy, low-sugar options on the market.

Drink milk

This re-hydrator is actually a great substitute for water. Have a bowl of cereal in breakfast with some milk. We all know that milk is a great way to get our calcium fix, not only this, it also keeps hydration levels up throughout the day. It is also a great post workout drink, as it helps with recovery after exercise.

Avoid salty foods

Easier said than done. A diet based around processed, salty foods can really dehydrate our body, which our body doesn't need. Our body usually only need a small daily dose of salt, which we can get naturally from veggies and some fruits. So try and skip the fried food, like salty fries or that burger we had our eye on. Instead have some coconut water, apple slices or some baby carrots.

Munch on some leafy greens

Although it is nutritionally quite ineffective, the Iceberg lettuce contains 96 % water, and is a great addition to any salad if we want to re-hydrate. So if we aren't a soup person, break our fast with a tasty salad instead. Add some cucumbers and tomatoes to really boost water levels.

Skip dry, carb-heavy snacks

Chips, crackers, and pretzels have very low water content and strip us of the opportunity to snack on something more hydrating. "Instead reach for snacks with higher water content such as yogurt, fresh or frozen fruit, cut up veggies with hummus, or homemade smoothies," Rumsey suggests.

Sip on unsweetened, flavored teas

Chugging water is boring—so spice up what we sip on. "Flavored drinks typically are easier to drink than plain water, meaning you are likely to drink a larger amount," explains Rumsey. "Brew homemade iced tea and add some fresh lemon, or have a mug of hot chamomile or green tea—all count toward your daily fluid goal."

Freeze your water

This lesser-known hydration tip is super helpful for extending our workout sessions. A British study showed that people who had a very cold drink before and during sweaty cycling sessions could keep going significantly longer than those who drank their beverage at warmer temperatures. This is most likely because the colder water temperature helped keep core body temperature lower. Try throwing our water bottle in the freezer before our next workout or adding a lot of ice. For beach days and festivals, we highly recommend purchasing an insulated water bottle that keeps our drinks cool all day long.

Items with High Water Content

Cucumber (96% water)

Cucumbers are made up of 96% water – that’s the highest water content of any food. They’re also low in calories, and a source of vitamins and fibre.

Tip: Add cucumber to the salads, snack on cucumber vegetable sticks with hummus or blend cucumber with mint and lime to make a refreshing drink.

Tomatoes (95% water)

Tomatoes are made up of 95% water. And whether we enjoy small sweet cherry tomatoes, large juicy beef tomatoes or prefer our tomatoes on the vine  –  there’s a huge variety to choose from. Tomatoes are also a good source of Vitamin A, which is important for keeping our skin, eyes and immune system healthy.

Tip: Use tinned tomatoes to make our own pasta and curry sauces. We can freeze them for a day when we’re short on time and need a quick healthy meal.

Spinach (93% water)

Spinach is made up of 93% water. Not only it is good for hydration, but spinach is also a good source of iron. Iron is essential for helping to transport oxygen around our body, and for keeping our immune system healthy.

Tip: Use spinach as the base of a fresh summer salad, or add a handful to sandwiches. Make our own spinach and basil pesto, and freeze it in ice cube trays ready to add to wholemeal pasta dishes when needed.

Watermelon (91% water)

It’s no surprise that watermelon, a thirst-quenching summer favourite, is made up of 91% water. Watermelons are also low in calories and sugar, and a source of Vitamin A, which helps to keep our eyes, skin and immune system in good working order.

Tip: Cut a watermelon into triangles and top with berries to make watermelon pizza slices, or make colourful fruit kebabs using different varieties of watermelons. 

Cabbage (88% water)

Love them or hate them, this dinner staple consists of 88% water. Cabbage are a great source of folic acid (folate), which is essential for our body to make red blood cells, and  important for the development of babies during pregnancy. Folic acid also helps our immune system to work well and reduces tiredness.

Tip: Give our vegetable stir-fry an extra boost by adding cabbage to traditional wok ingredients like peppers.

Oranges (86% water)

Oranges contain 86% water. Citrus fruits like oranges, lemons, clementines and satsumas are also good sources of Vitamin C. Vitamin C is an antioxidant which helps look after our muscles, bones, tendons, arteries and skin. It also plays a part in making sure our immune and nervous systems work properly, and help our body to absorb iron from the meals we eat.

Tip: Peel and slice 2 oranges and 3 carrots and mix with rocket, avocado and olive oil to make a tangy carrot, orange and avocado salad. Or add orange segments to a fruit salad, and top with yoghurt and seeds. Don’t forget – one small glass of orange juice (150ml) also counts as one of our 5-a-day.

Apples (85% water)

Apples are made up of 85% water, so it’s no wonder that an apple a day keeps the doctor away. There are thousands of different varieties of apples grown all over the world. They’re also low in calories, and a source of vitamins, fibre and antioxidants.

Tip: Cut an apple into slices and enjoy as a snack with a tablespoon of nut butter. Or stew them with cinnamon and pour them over porridge for a delicious warming breakfast.

Blueberries (84% water)

Blueberries have become a popular health food in recent years. As well as being a source of fibre, vitamins and minerals, blueberries are also made up of 84% water. Berries are a great source of antioxidants, which help to protect our cells from being damaged.

Tip: Pour a handful of blueberries over our morning cereal, add them to our smoothies, or enjoy with some yoghurt and a sprinkling of chopped nuts and seeds for a delicious after dinner treat.

Strawberries (91% water)

Strawberries have a high water content. Because about 91% of strawberries’ weight comes from water, eating them will contribute to our daily water intake. It is easy to include strawberries in our diet by blending them into smoothies or incorporating them into salads. They also make for a unique addition to sandwiches and wraps.

Plain Yogurt (88% water)

Plain yogurt contains lots of water and nutrients that may boost several aspects of our health. A cup (245-gram) serving of plain yogurt is made up of more than 88% water.

Coconut Water (95% water)

Coconut water is a super healthy beverage that will keep us hydrated. Not only does it have a very high water content, it’s also rich in electrolytes, including potassium, sodium and chloride.

Some Hydrating Drinks

·         Water

·         Milk

·         Coconut Water

·         Fruit Juice

·         Tea

·         Lemon Water