Best foods for hydration

Article from Lindsay Martin, MS, RDN, LDN | 

Hello Summer! It’s finally here, longer days, warmer weather, beach trips, pool parties and all that yummy in season fruits and veggies. With the temperatures warming up it’s even more important to keep hydrated. Those seasonal fruits and vegetables are a great way to keep hydrated.

A summertime favorite is watermelon. I remember as a kid sitting out on the back deck eating a big piece of watermelon while the juice just dripped from my fingers and face and then my sister and I would spit out those black seeds at each other. Yeah, gross to think we did that but when you’re 5 and 7 years young, it was the highlight of the day!

Looking at it now as a dietitian, that watermelon kept us hydrated with 96% water, refueled our electrolytes with potassium and the fructose, a sweet like a treat. There are so many seasonal favorites that are primarily water based. Some of the best foods for hydration are cucumbers are 97% water, lettuce is 96% water, strawberries with 91% water and celery, tomatoes, starfruit, limes and lemons, grapefruit, and coconut water all are great for hydrating.

Infusing water with these types of fruits and vegetable can also be a way to get extra flavor, nutrition, and electrolytes. With a nice refreshing flavor, you’re probably more opt to drink more frequently throughout the day and meet your water intake each day.

So how much water should we have each day?

A lot of people say, “make sure you drink 8- 8-ounce cups of water each day, 64 ounces to stay hydrated” but everyone is different which means the amount of water we need is different. The best way to ensure you’re getting enough throughout each day is to take your weight and divide by 2. For an example- if you’re 100 pounds divide by 2 would mean you need 50 ounces of water each day to stay hydrated.

And remember, if you’re already thirsty, that’s your body’s way of telling you that you’re already dehydrated so chug some water to catch back up. It’s important to always listen to our body and the cues we’re given. If we’re sleepy, go to sleep. If we’re hungry, go eat. If you’re thirsty, go drink some water.

And replenish those electrolytes!

It’s easier to get dehydrated in the summer because we spend more time outside (or even in a stuffy indoor environment). You’ll likely find that your sweat gland suddenly seems a bit more…overactive. With hot temperatures, many individuals are more prone to sweating, which causes the body to lose water. When you sweat more, you’re not only losing water, but also electrolytes.

Without enough fluids and electrolytes to properly hydrate, your body can start to overheat. Replenishing those electrolytes, like sodium and potassium, is key to rehydrating properly.

I have two tips to help!

1. As mentioned before, make a big water bottle and infuse it with your favorite fruits, vegetables and even some herbs. This helps to give you the flavor you want to drink plenty of it for hydration but also, fruits and most veggies have potassium. My favorite thing to do is have lemons and limes in my water. Great for vitamin C as well.

2. Make a summer slush—fruit and ice oh my! It’s like having a frozen popsicle except you can drink it, without the mess! Add in a packet of 4D and you have a pre-workout treat! With vitamins, minerals, caffeine, 0 calories, aminos for workout recovery and so much more.

Try this simple (and less mess)

Summer Slush:

• 1 ¾ cup of diced watermelon
• 5 cubes of ice
• 1 can of LaCroix (flavor of choice but I love the Lemon Cello—so refreshing!)
• 1 packet of 4D (flavor of choice but I love the pina colada flavor for this!)

*Blend it together and serve! ENJOY!

What’s your favorite way to keep hydrated?