During the summer months it is very important to ensure that your nutrition adjusts to the high temperatures. As we spend more time outside attending BBQ’s or socializing with family and friends dining on outdoor patios, we expose ourselves to sun. This can cause the body to sweat and lose essential fluids, posing the risk of harmful dehydration and heat strokes. Along with the general recommendations of consuming at least 64-ounces of water per day, additional guidelines suggest drinking at least one 16-ounce bottle of water for every hour out in the sun. Hydrating is important year-round, but during the summer months it is also very important.
Electrolytes must also be replenished. Electrolytes are minerals that carry an electrical charge. They’re vital for health and survival. Electrolytes spark cell function throughout the body. Electrolytes support hydration and help our bodies produce energy. They’re also responsible for stimulating muscle contractions, including those that keep your heart beating. We lose sodium, calcium, and potassium are the main through sweat and those electrolytes can be obtained from sports drinks, coconut water as well as whole foods such as bananas, yogurt, potatoes, spinach, and milk.
Take advantage of buying seasonal produce especially if you can get it locally. We can also consume some seasonal produce that tend to have a higher water content. Some water-rich produce include:
· Watermelon
· Strawberries
· Cantaloupe
· Peaches
· Oranges
· Cucumber
· Lettuce
· Zucchini
· Celery
· Bell peppers
· Grapefruit
Do you tend to crave salads more in the summer? It may be your body sending you a cue that it needs to be more hydrated!
