Welcome to the “dog days of summer!”
While there is no official definition, the “dog days of summer” are considered to be July and August, when the heat and humidity are at their peak!
Here in the Midwest, we have already had several days of scorching temperatures and thick humidity, and we know there’s more sweltering heat ahead!
This means it’s super-important to stay hydrated. Doing so will help prevent headaches, sluggishness and other symptoms that go along with dehydration. We have all heard the advice…drink water to stay hydrated. And it’s true, water is essential, especially during the heat of summer.
Did you know foods can also help you stay hydrated?
There are a variety of REAL foods that are not only loaded with vitamins, minerals, fiber, antioxidants and other beneficial nutrients – they are also low in calories and high in water content. Plus, these foods often contain electrolytes such as magnesium, potassium, calcium and sodium that typically aren’t found in plain water.
- Cucumbers and celery are among the foods with the highest water content.
- Next come zucchini and tomatoes, with 94% water content.
- There are even more with 92% water – including watermelon, strawberries, bell peppers, cauliflower and cabbage.
- Salad greens such as a variety of lettuces, spinach, kale and arugula are over 90% water.
- Other fruits and vegetables, like peaches, oranges, cantaloupe, pineapple, broccoli and radishes are also high in water content.
Ideas to make these foods part of your summer routine:
We have ALL KINDS of ideas on the website to help you enjoy all these foods. Here are just a few:
Minty Cucumber Cantaloupe Salad
Whole Roasted Cauliflower with Chimichurri Sauce
Chopped Kale Salad with Grapes and Feta
Simple Sautéed Peppers and Onions
The hydration these foods provide is just one of the reasons why we are such big believers of eating with the seasons.
Most of these foods are in-season in the summer, which is exactly when you need the extra hydration…see, nature knew what it was doing!
Why stay hydrated?
- Keeps your blood circulating normally
- Helps maintain a safe body temperature
- Water will carry heat away from your internal organs before any damage occurs (preventing heat stroke and other conditions)
Keep in mind, as you go through your day, especially if you are out in the heat, your body will lose water as you breathe, sweat and hit the restroom. That’s why it’s so important to continually replenish the water you are losing.
You’re losing more than just water…
As you sweat, you lose the important electrolytes like magnesium, potassium, calcium and sodium, which are important to obtain in the right proportions to keep you healthy. If someone eats a lot of processed foods, they are likely to have an electrolyte imbalance, especially because of the high sodium intake. If you focus on REAL foods and minimize processed foods, you will obtain a perfect balance of nutrients!
How much water is enough?
We have all heard the recommendation “drink 8 glasses of water every day.” This is excellent advice but unfortunately, doesn’t account for everyone’s individual situations…our body types, how much we exercise, how much we sweat, the temperature and humidity, what kind of clothing we are wearing and other factors. Better advice is to consume enough water (through both foods and drinks) that you are frequenting the bathroom every 2 to 4 hours. And don’t wait until you are thirsty to grab a drink! You want to continuously hydrate (without overdoing it) so you never “feel” thirsty.
What about “quenching your thirst” with sports drinks?
Skip them! The marketing geniuses have done an amazing job making us think we need to load up on these rainbow-colored drinks any time we are in the heat or engaged in any athletic activity. After all, we need to replenish those electrolytes, right?!
Unfortunately, these drinks are loaded with sugars and other additives and aren’t really the best source to replenish lost electrolytes. Yes, there might be a place for them, like if you’re running a marathon. But in most cases the best option is to drink plain ol’ water and eat hydrating REAL foods.
Cold soda or beer on a hot summer day?
It’s best to skip the soda and alcohol too! If you are looking for something “fizzy” to drink, try sparkling seltzer waters where the ingredients are simply: water and natural flavoring. And instead of alcohol, check out our coaching tip on Mocktails!
Check out these delicious ideas if you need a little inspiration:
Red, White and Blueberry Spritzer
We want you to feel your best and have the energy to enjoy everything this summer has to offer, so load up on those in-season, hydrating REAL foods!
Thank you. I am an RN pursuing my MSN Nurse Educator degree. I appreciate your website and purpose. Very helpful to promote wellness!
Tiffany – thank you for the feedback and so happy this information is helpful! We appreciate everything you do to spread the word on wellness!