Summer is here, and with it comes those long-awaited sunny days and opportunities to engage in more warm-weather outdoor activities.
As the weather heats up and humidity rises, it is essential to stay well hydrated to help you feel your best. Water makes up about 60% of the human body, and when your body loses water through sweating and other normal body functions, dehydration becomes a problem.
Mild dehydration can leave you with a dry mouth, feeling sluggish, a headache, and easily overheated. Dehydration affects our bodies’ ability to regulate temperature. Severe dehydration can lead to difficulty in breathing, rapid breathing, increased heart rate, muscle cramping and low blood pressure.
It is estimated that 74% of Americans suffer from chronic dehydration. Babies, the elderly and those that are ill are especially susceptible to complications from dehydration.
Don’t let dehydration ruin your day!
Head over to your local farm stand or market and focus on seasonal fruits and vegetables to help you deliciously hydrate. Many of the seasonal foods you look forward to are packed with minerals, amino acids, natural sugars, fiber and 90% or higher in water content, exactly what your body is craving.
My favorite way to enjoy all of these are simply as is, but when you want to mix it up here are some simple ideas to get you started.
- Cucumbers- 96% water content
- Toss sliced cucumber with lemon juice, a dash of olive oil, salt, and fresh mint.
- Make a refreshing cucumber soup, blend with coconut milk, salt, lemon or lime zest and juice, avocado and minced cilantro or dill. Serve chilled.
- Sweet Bell Peppers- 92% water content. Chop up a variety of sweet colored peppers, combine with chopped tomato, basil, white balsamic vinegar, olive oil and salt for an easy dip, to roll up in a lettuce leaf or to top off your favorite grilled item.
- Strawberries- Berries- 92% water content. These sweet little gems are rich in potassium, an electrolyte that is lost when we sweat.
- Pair strawberries with local sweet or peppery salad greens, add in a handful of toasted walnuts and toss with a simple vinaigrette.
- Make a strawberry salsa by tossing chunks of strawberries with cucumber, minced red onion, lemon juice, cumin, and salt.
- Blend up Strawberry Lime Ginger Refresher.
- Watermelon- Cantaloupe- 92% water content, rich in Vitamin C, hydrating and soothing for digestion.
- Cut watermelon into cubes and make mini appetizer skewers with chunks of feta cheese and fresh basil, drizzle with aged balsamic vinegar.
- Slice watermelon thin and layer cashew ricotta cheese in between, top with a sprinkle of lime juice.
- Zucchini-Summer Squash- 95% water content. Thinly sliced, grated or chopped into small pieces, summer squashes take on a whole new flavor.
- Add them to pasta or quinoa salad with chopped tomato and toss with Italian style dressing and lots of fresh chopped herbs.
- Tomato- 95% Water content. Tomatoes are a great source of Vitamin C, A, Potassium and have a natural cooling effect on the body.
- Chilled tomato-based gazpacho is a classic summertime favorite and easy to transport poured into an insulated carafe.
- Spice it up or add fresh raspberries and a splash of raspberry vinegar for a fruity punch.
- Broccoli- 91% water content. Raw broccoli is a crunchy source of fiber, vitamin C, calcium and low in calories.
- Chop broccoli into small pieces or pulse in the food processor and toss with shredded carrots, scallion and sesame ginger dressing for a simple slaw.