Hydration Nation

June 21, 2017

Summer is finally here! Bring on the pool parties, beach bonfires and sweaty celebrations.

 

As the temperature rises, it is crucial to stay hydrated during summer activities. When you sweat, you lose electrolytes. So while water is a great way to hydrate, you still need a way to replace those electrolytes. The electrolytes lost in sweat include sodium, chloride, potassium, magnesium and calcium.

 

The key to keeping up with hydration is to "pre-hydrate". When you feel thirsty, your body is already in the early stages of dehydration. To prevent this from happening, pre-hydrating to take on the day and hydrating throughout the day, is essential. This can be done not only through beverages, but also food!

 

Here are some food examples to stay hydrated:

 

1. Watermelon - it's right there in it's name; water! Not only is the water content over 91%, it is an excellent source of potassium. It is a low calorie snack, that pairs well with all summer activities. BONUS: add a dash of salt to a slice of melon to increase sodium levels lost in sweat!

 

2. Leafy Greens & Avocados - are excellent sources of magnesium. Throw them in a blender with coconut water, a banana, and pineapple for an ice cold, green smoothie!

 

3. Pineapple - this beautiful, golden fruit is loaded with potassium and magnesium! Eat is by itself, throw it in a smoothie or freeze it for a delicious, nutritious treat!

 

While the electrolytes are important to replace, it can also be beneficial to have a small amount of carbs to help absorb sodium and water in the intestines. Making your own popsicles is a great way to get fluids and carbs in, with fruit. Blend together some orange juice, strawberries and pineapple and pour into a mold for a tropical treat! 

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