Stay Hydrated During Summer
By Carey Stites
Texas temperatures are on the rise, preparing us for the hot summer months ahead and there is nothing better than spending a beautiful day soaking up the sunshine outdoors. Whether you head outside for a leisurely day or work obligations, staying hydrated is essential for everyone.
Our bodies are comprised mostly of water; the average person’s body is estimated to be about 60% water. Since water makes up a significant amount of the body, ensuring fluid balance can keep the body in homeostasis. Countless essential bodily functions involve water include transporting nutrients, oxygen and waste from cells and organs and regulating body temperature.
The risk of dehydration is considerable during the summer months and anticipating an increase in fluid intake is crucial to preventing the onset of dehydration. Signs of dehydration can include rapid heart rate, fatigue, muscle cramping, headaches, dark yellow urine and dizziness. Chronic dehydration can result from ongoing dehydration-this can be very serious as occasionally the body becomes accustomed to less water and compensates, thus masking the signs and symptoms. Signs of chronic dehydration can include dry/flaky skin, constipation, ongoing fatigue, extreme muscle weakness and frequent headaches.
With all the talk about water, sometimes it can feel overwhelming with the amount required during the heat of the summer for outdoor activities. Luckily there are many water rich foods to help you stay hydrated, plus they are loaded with nutrients to keep you healthy this summer.
Consume More Fruits and Vegetables
Fruits and certain vegetables contain ample amounts of water and provide hydrated while in the sun. Watermelon, grapes, peaches and other fruits and non-starchy veggies such as lettuce and cucumbers are excellent choices for keeping dehydration at bay this summer. Eat more of these foods every day while also drinking plenty of fluids to keep your hydration at an optimum level.
Hydrating Fruits
Watermelon: A nostalgic summertime favorite, eating watermelon is a fun way to stay hydrated on those hot, humid days. With its 92% water content, watermelon is one of the most hydrating, refreshing foods you can eat.
Peaches: These nutrient rich fruits which can help with hydration as 90% of their weight is water. Peaches also provide ample vitamins and minerals and are low in calories (about 60 calories for a medium peach).
Strawberries: Strawberries provide disease fighting antioxidants including vitamin C, folate and manganese and they also have a high water content of about 91%. Fresh strawberries can be a great addition to a summer smoothie or eaten fresh on a hot summer day.
Cantaloupe: This beautiful fruit, roughly 90% water, delivers more than ½ cup of water per ¾ cup serving. Delicious and nutritious, cantaloupe helps keep you hydrated and full.
Star fruit: While not a “mainstream” fruit, this tropical gem boasts approximately 90% water. Available in tart and sweet varieties, toss slices of star fruit with other tropical fruits to create a colorful blend or incorporate star fruit into leafy green salads.
Vegetables
Lettuce: Low in calories and high in vitamins A and K, lettuce contains about 96% water. Consuming greens can enhance digestive health and lettuce can be the star of a summer dish, such as lettuce wraps or salads or shredded and sprinkled as a garnish.
Cucumber: The cucumber is about 95% water and contains only about 16 calories per cup. Cucumbers are rich in vitamin C and K, magnesium, potassium, manganese and fiber and are delicious when consumed as a crunchy snack or even in a chilled soup.
Zucchini: Similar to cucumbers, zucchini is between 94-95% water and is a nutritious vegetable low in calories and abundant in fiber. There are many ways to enjoy zucchini including raw, roasted or cooked. Grilling zucchini is an excellent choice as this vegetable is at its peak during the summer months.
Celery: Crunchy, crispy celery is plentiful in water-almost 95% of this convenient on the go snack is comprised of water. Not only can celery be the star in a crudité platter, try this veggie roasted, stuffed, braised or in a delicious salad!
Bell peppers: Fresh, raw bell peppers are composed of 92% water with the rest being carbs and small amounts of protein and fat. Bell peppers are one of the most nutrient-dense foods available and are a good source of a large number of nutrients, including vitamin C, beta-carotene, vitamin K, thiamine, folic acid and vitamin B6.
Stay Hydrated in the Summer Sun
You can get water without always having to drink it from a bottle; this summer, avoid allowing the Texas heat to dry you up!
Grab a few of your favorite hydrating ingredients and make a summer smoothie, a new seasonal recipe or a fruit and vegetable tray which will not only quench your thirst, but also nourish your body in the process. Whether for work or plan, enjoy the Texas summer sun!
Carey Stites, MS, RD, LD, CPT, is a registered and licensed dietitian located in Harker Heights. She obtained a master’s degree in nutrition and dietetics from Texas Tech University has been a practicing dietitian since 2001. Carey is also an AFAA certified group fitness instructor and personal trainer; she has promoted health and wellness through presentations, classes, writing and cooking demonstrations all over Texas.
