How To Keep Yourself Hydrated This Summer?
Eat when you are hungry and drink when you are thirsty. Sounds quite simple right? Easier said than done. With soaring temperatures and increased humidity levels, your body tends to lose water very fast. According to Natural Hydration Council, in very hot environments, sweating rates can reach as high as 2 liters per hour. Usually, no one ever sweats as much, but this figure gives us an idea of the human body's capacity to lose water under hot conditions.
Hydration is the process of replacing the missing water to get the body back to its normal balance. This is where summer foods come into play. Hydrating foods not only fill our stomach while providing us with essential vitamins and nutrients that our bodies lose with sweat, they also give us much needed energy to keep going on long hot days.
Importance of Adequate Hydration
We are more water than matter and the importance of staying hydrated cannot be emphasized enough. The Natural Hydration Council states that staying hydrated improves productivity and helps to perform better both physically and mentally. Cramps, confusion, headaches and rapid pulse will let you know that your body is dehydrated and doesn’t have enough water to function optimally.
Importance of Foods in Hydration
Water is the primary source of hydration for us. In summers we lose water through sweat which can lead to loss of salts too. Drink too much of water and vital minerals and vitamins are flushed down with each visit to the bathroom. Fruits, vegetables and certain other foods are packed with these essential salts and water and can help us stay hydrated besides providing overall health boosting antioxidants to our bodies.
Super Foods to Keep you Hydrated in Summer
1. Milk and Milk Products
Milk and milk products such as smoothies and yogurt-based drinks are an excellent choice of beverage to keep you hydrated. Milk is essentially 90% water and contains essential electrolytes and micronutrients that help to hydrate our bodies. Studies have shown that milk, including chocolate milk, is better than sports drinks when hydration is concerned, after having spent some time exercising in the heat.
So when you or your kids are hot and thirsty, a glass of milk is an energy-loaded choice of drink. Yogurt has potassium and sodium too which replenishes the depleted salt levels in our bodies.
2. Cucumber, Iceberg lettuce and Celery
Cucumber, iceberg lettuce, and celery all contain 95 % water in addition to a host of anti-inflammatory compounds, vitamins and minerals that are essential for our bodies. Apart from their incredible health benefits, they are crunchy, juicy and a perfect munch for the hot and sultry summers.
3. Grapefruit, Oranges and Peaches
Grapefruit contains many essential vitamins, minerals and antioxidants including vitamin A, potassium and folate that provide a host of benefits for the body apart from the much-needed hydration they provide. Oranges contain fiber and essential micronutrients such as vitamin C and potassium that help to boost immunity levels.
Peaches contain powerful antioxidants such as chlorogenic acid that help to fight against diseases as well as abundant supply of Vitamins A, C, and B group vitamins and potassium.
Zucchini, like cucumber, has 95 % water and is loaded with antioxidants like beta-carotene, lutein and zeaxanthin that are essential for our health.
Tomatoes go with almost everything we have and are an all-time summer favorite. They are full of vitamin C and biotin too and are great for hydration. The lycopene in tomatoes also helps reduce the risk of skin cancer, some studies have found.
Strawberries are so tasty and delicious that they can be used as a stand-alone dessert or added to ice-cream and pudding. High water content and abundance of flavonoids present in strawberries can improve brain functions such as boosting problem solving ability and long term memory.
Having a watermelon is one of the tastiest ways to hydrate yourself in summer. It has 91% water and abundant levels of lycopene that helps to protect the skin from sun damage. Juicy, soft, and light, watermelons can be had at any time of the day for a dose of instant refreshment.
8. Apples, Pineapples, Kiwis, Pear and Mangoes
Apples are a sweet and juicy fruit that are full of water, fiber, iron and make for great hydration support. They have compounds that are known to lower cholesterol levels and control weight.
Pineapples are a good source of water and have enzymes that help with skin problems such as inflamed skin, acne and natural anti-fungal and antibacterial properties.
Kiwis contain good levels of potassium that is essential for balancing water levels in the body.
Pears have antioxidant and anti-inflammatory properties besides a host of beneficial vitamins and minerals.
Mangoes are a powerhouse of vitamins and minerals, especially vitamin A, which is good for the skin and helps to fight acne. All these fruits are nutrition dense and have a variety of minerals and vitamins that keep the body hydrated, help in losing weight and keep the skin and hair healthy.
9. Teas and Infusions
Traditional teas that contain caffeine are not good for us, only if taken in moderation. but herbal infusions and green teas are packed with antioxidants that can protect us from harmful free radicals. Water infused with herbs and fruits such as mint, basil, cinnamon, lemons, oranges, berries, etc., provide a burst of flavor and with tea keep us well-hydrated during the hot summers.
- Hydration In The Workplace - (http://www.naturalhydrationcouncil.org.uk/wp-content/uploads/2016/07/NHC-Hydration-in-Workplace-fact-sheet-FINAL1.pdf)
- Milk: A Healthy, Unexpected Choice to Help Stay Hydrated - (https://www.milkmeansmore.org/milk-healthy-unexpected-choice-help-stay-hydrated/)
- Dehydration foods - (https://health.clevelandclinic.org/dehydrated-these-7-foods-will-satisfy-your-thirst-and-hunger/)
Latest Publications and Research on Super Foods to Keep you Hydrated this Summer
- The impact of globalization on populations experiencing homelessness. - Published by PubMed
- Oxidative stress ecology in brook trout (Salvelinus fontinalis) from a high-mountain lake (Cottian Alps). - Published by PubMed
- Evaluating climate change impacts on mountain lakes by applying the new silicification value to paleolimnological samples. - Published by PubMed
- Study on the oxidation potential of the water-soluble components of ambient PM2.5 over Xi'an, China: Pollution levels, source apportionment and transport pathways. - Published by PubMed
- Responses of photosystem I compared with photosystem II to combination of heat stress and fluctuating light in tobacco leaves. - Published by PubMed