Title: Stay Hydrated and Beat the Heat with These Refreshing Foods
Subtitle: Expert recommends hydrating fruits, vegetables, and citrus fruits for optimal hydration
With rising temperatures and heatwaves sweeping across the country, staying hydrated is crucial to beat the heat and avoid dehydration. While drinking water is essential, it’s equally important to replenish electrolytes lost through sweat. Sports drinks, supplements, and electrolyte-rich foods can help you stay hydrated. Here’s a look at the best foods to keep you refreshed and healthy during the scorching weather.
To determine if you’re adequately hydrated, Gabriela Barreto, a registered dietitian and sports nutritionist, suggests paying attention to two indicators: thirst and the color of your urine. For most individuals, drinking to thirst is sufficient to maintain hydration levels. Barreto advises that pale yellow urine signals proper hydration, except for the first pee in the morning, which tends to be darker due to overnight dehydration. However, those taking vitamin B supplements may experience bright yellow urine.
In addition to water and food, Barreto recommends hydration supplements like Skratch for individuals with active professions or those who frequently engage in outdoor activities or workouts. A hydration product with 300 to 500 milligrams of sodium and around 20 grams of carbohydrates is ideal for replenishing water stores efficiently. However, electrolyte drinks without carbohydrates can also aid rehydration, albeit not as effectively. It’s crucial to read labels to select the right option for your needs.
While most foods contain some water, fruits and vegetables are especially hydrating. Barreto suggests following dietary guidelines, which generally recommend two to three servings of fruit and three to four servings of vegetables for adults. Although there are no specific guidelines for hydrating fruits and veggies, meeting the daily recommended amount automatically contributes to hydration.
Watermelon, often associated with summer, is an excellent choice, being composed of 92% water. It provides essential nutrients like vitamins A and C, magnesium, fiber, and lycopene. Other melons, including cantaloupe, with their 90% water content, serve as good sources of potassium, folate, and vitamins A and C. A cucumber and watermelon salad with lime, mint, and feta cheese is a hydrating summer recipe that also aids water absorption due to added sodium and carbohydrates.
Cucumbers are a hydrating vegetable, comprising 95% water, and rich in vitamins K, potassium, and magnesium. Including cucumbers in salads, sandwiches, or consuming them as a standalone snack can boost hydration and contribute to weight loss due to their low-calorie nature.
Squash, such as zucchini, is a versatile vegetable found in soups, stir-fries, and salads. Composed of 94% water, it also contains vitamin C, potassium, and fiber. The high water and fiber content of summer squashes keep you full and hydrated for prolonged periods.
Strawberries, at 91% water, are popular summer fruits loaded with antioxidants, vitamins C and A, manganese, and folate. They are easily incorporated into smoothies, yogurt, or consumed on their own as a refreshing snack.
Leafy greens like lettuce, watercress, spinach, and bok choy are excellent choices to create hydrating salads packed with vitamins and minerals. Lettuce, with 96% water, offers folate, fiber, and vitamins K and A. Spinach is abundant in iron, folic acid, calcium, and vitamins C and A. Watercress provides 100% of the recommended dietary intake for vitamin K, essential for healthy bones and blood clotting. Bok choy, rich in vitamins K and C, complements these greens to create a nutrient-dense salad.
Citrus fruits, such as oranges, grapefruits, and limes, are approximately 80% water, making them ideal for hydration. They are brimming with vitamin C, fiber, and immune-boosting properties. Apart from enjoying them as standalone snacks, they can be added to fruit salads, water, salads, or used as marinades for proteins like chicken or fish.
As the heat continues to persist, incorporating hydrating foods into your daily diet can help keep you cool and refreshed. Stay hydrated by adding these foods to your grocery list and defeat the scorching temperatures with ease.