Staying cool and maintaining proper hydration during the hot summer months is essential to staying energized and healthy. Hydration can be simple, just follow these tips:
The first step to staying hydrated is knowing how much water the body needs. Every person requires a different amount of daily water due to differences in body weight, genetics, exercise, and overall health. According to the Mayo Clinic, “The U.S. National Academies of Sciences, Engineering, and Medicine determined that an adequate daily fluid intake is:
These recommendations cover fluids from water, other beverages and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.”
Although most people are able to drink water intuitively, it’s important to modify your water intake if you’re feeling sick, spending time in a hot environment, or increasing your amount of exercise.
A proper cool down after a long day in the hot, summer sun will help the body recover. A great way to cool down is to drink something cold or frozen to rehydrate and lower internal body temperature. Check out these smoothie recipes for inspiration!
Keep hydration interesting by infusing plain water with the flavor of fresh berries. Here are a couple of our favorite combinations:
Rinse a handful of blueberries and basil, place the ingredients in a cup and gently muddle the ingredients to release their natural flavors for a delicious, infused water!
Raspberries and mint pair wonderfully in this infused water. Simply place the two ingredients in a cup and gently muddle for a burst of natural flavors.
Refreshing and full of color, lemon, strawberry and thyme infused water is a great way to hydrate. Rinse a handful of strawberries, cut a lemon into thin slices and place thyme sprigs into a cup. After, gently muddle the ingredients to release their natural flavors.
For a tart and refreshing drink, rinse a handful of blackberries and cut a lime into thin slices. Place the ingredients into a cup or pitcher for striking contrast of color and flavor.
Another way to infuse your water is by placing fresh berries and water in an ice cube tray. Once the ice cubes have formed add to a glass of water and enjoy.
This simple method for staying hydrated is one of our favorites - eat fresh fruits and veggies! Beyond their deliciously sweet flavor, berries are a great source of hydration and energy with high water content and natural sugars. Strawberries are made up of 91% water and raspberries are 85% water. A juicy berry snack is just what you need to feel your best this summer!
What are your tips and tricks to staying hydrated in the hot, summer sun? Drop them in our comments down below.
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Recipes using 10 ingredients or less including:
