It is now officially summer. This means longer days, more sunshine, and hopefully more time to enjoy friends, family, and the outdoors. This year, start your summer with these quick tips for making the most of this sweet, sunny season.
Stay hydrated in the Heat
It is finally summer which means it is getting hot outside. Drinking enough water keeps the body hydrated, which helps the heart more easily pump blood through the body. Your heart does not have to work as hard if you are well-hydrated. Dehydration means your body does not have enough water, which can lead to you being thirsty, dizziness, tiredness, swollen feet, a headache, or even life-threatening illnesses, such as heat stroke.
Steps to stay hydrated:
- Drink Plenty of Water: Develop the habit of drinking water consistently throughout the day, even if you do not feel thirsty. Keep a reusable water bottle with you and sip water regularly. Use reminders if necessary and try to drink at least eight glasses. It is recommended that people drink eight 8-ounce glasses, which equals about 2 liters, or half a gallon of water a day.
- Hydrate Before, During, and After Exercise: Stay hydrated before, during, and after exercising. It is important to drink water throughout your workout to keep your body properly hydrated. If you are doing a longer or more intense workout, you might want to consider drinking sports drinks or electrolyte-enhanced beverages to replace the electrolytes lost through sweat.
- Snack on Hydrating Foods: Eat fruits and vegetables with high water content. Watermelon, strawberries, pineapples, cucumbers, tomatoes, and lettuce are fantastic choices. These foods not only keep you hydrated but also provide essential nutrients and antioxidants.
- Drink Electrolyte-Rich Drinks: Remember to keep electrolyte levels balanced during intense physical activities or prolonged periods of sweating. You can replenish sodium, potassium, and other lost electrolytes by consuming sports drinks or electrolyte-enhanced beverages. However, it is important to be mindful of added sugars and opt for low-sugar options when available.
Start Healthy Habits this Summer
During the summer it is a fun time to embrace the fresh and vibrant foods that are available. These foods will fuel your body with essential nutrients.
Try these healthy options:
- Strawberries, blueberries, cherries, blackberries, and raspberries are rich in Vitamin C and K, manganese, and dietary fiber to support immune health, digestion, and healthy bones.
- Peaches, nectarines, and apricots are rich in potassium, which helps with fluid balance and nerve function. Vitamin A is essential for vision, immune function, and skin health. These fruits also contain various B vitamins, including niacin (B3), riboflavin (B2), and pyridoxine (B6), which play important roles in energy metabolism and maintaining brain function.
- Melons are rich in Vitamins A and C, as well as the antioxidant lycopene. These vitamins can help reduce the risk of various cancers, such as lung, stomach, and prostate.
- Bananas are an excellent source of potassium, which is crucial for maintaining fluid balance. This is especially important when you sweat a lot in the heat. Potassium also helps regulate blood pressure and muscle contractions.