During the warm summer months hydration is key during physical activity and is also important for general overall health. The main signs of dehydration are:
- Dry mouth
- Headache
- Dizziness
- Nausea
- Thirst
- Decreased urine output
Generally, the main way to hydrate is through fluids such as water, sports drinks, tea, and milk. A majority of your daily fluid intake should be from these types of fluids, but there are also certain foods that can help to hydrate your body. Many of the hydrating foods below are in their prime season from May until September. These foods not only help to hydrate the body, but contain important vitamins, minerals, and other compounds.
Below are examples of hydrating foods:
- Cantaloupe
- Watermelon
- Kiwi
- Citrus fruits
- Strawberries
- Tomatoes
- Broccoli
- Beans
- Yogurt
Cantaloupe and strawberries are made up mostly of water and are high in potassium, which helps regulate fluid levels along with sodium. Watermelon, kiwi, and citrus fruits are loaded with vitamin C, which is beneficial for joint flexibility and protection of skin. Tomatoes and broccoli contain an antioxidant, lycopene, which can reduce the risk for certain cancers. Beans provide not only water, but a large amount of fiber, which helps regulate your appetite. Yogurt contains healthy bacteria and a large amount of protein.
By munching on these foods above, you can more adequately hydrate during a warm summer day. For example, try eating yogurt topped with fresh fruit in the morning for breakfast or make a fruit salad to snack on. Add diced tomatoes and broccoli to pasta sauce and combine with whole-wheat pasta.
Try this delicious smoothie recipe below for a refreshing and hydrating summer drink!
Super Fruit Smoothie:
1/4 cantaloupe
1 cup watermelon
1 banana, frozen
1 cup strawberries, frozen
4 ice cubes
Place all of the fresh ingredients closest to the blade with the frozen ingredients on top. Blend until smooth. Serves 1-2
Assistance by Morgan Hoover
