With the summer sun fully blazing and the temperatures rising, it is so important to make sure you are staying hydrated. Hydration is important in keeping our organs working, our cells functioning, our brain active and to simply stay energized and healthy. It Is recommended that people drink half their body weight in ounces per day; more if you are active and outdoors. Don’t worry, there are plenty of ways to get these ounces other than plain old water. Below are some tips to staying hydrated this summer!
· Add fresh fruit and herbs to water for a flavor kick (lemon, lime, orange, watermelon, cucumber, mint, basil, etc.)
· Drink unsweetened herbal and caffeine free teas
· Add low sodium, broth based soups as a part of lunch or dinner.
· Load up on fresh fruits and veggies- these foods are not only nutrient packs but fluid packed as well- Choose things like watermelon, celery, cucumbers, and romaine lettuce.
· Coconut water- this baby is also packed with naturally occurring electrolytes so is a great post- workout/post-hike fluid replacement.
· Smoothies- Blending fruits and veggies with unsweetened nut-milk or coconut water is a great nutrient filled and fluid filled way to start the day
· Unsweetened Nut Milk- drinking down a glass of unsweetened almond or cashew milk is a great way to get some fluids without the excess sugar found in cow’s milk. (If drinking cow milk stick to an 8oz glass to avoid excess sugar intake)
Try this yummy Watermelon Mint water for a refreshing summer drink. Watermelon for a great dose of Vitamin C mixed with mint for a natural tummy soother and refreshing zest… Happy Hydrating everyone!
Watermelon Mint Water
· ½ cup dices watermelon
· 2-4 leaves of fresh mint
· Add to glass and mash with fork or spoon
· Add ice and water
· Flavor will build as it sits so feel free to chill in fridge or keep in water bottle and refill all day long 😊
~Katie Gantt, RDN