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Summer Fun: How to Stay Hydrated, Healthy & Happy

It’s finally here! The summer vacation, float trip or trip to the lake that you spent all winter planning has finally arrived. Or, maybe your just excited to be spending every day at the pool to make up for all the vitamin D that your body missed all winter! Either way, outdoor activities are a lot of fun. The problem is, they take their toll on our bodies. As with anything, the sun sucks the H2O right out of our bodies, leaving us dehydrated. So, what can you do this summer to keep your body hydrated, healthy and happy? Here are our dietitians Top 3 tips for hydration in the heat!

  1. Monitor how much water you are consuming by time! As we’ve said in previous blogs, be sure to drink at least 8 oz. of water for every 30 minutes that you spend outside!
  2. Monitory how much water you are consuming in relation to alcoholic beverages! Alcohol assists the sun in drying out your body. So, if you are consuming alcohol, you need to be sure to offset the effects with plenty of water. Follow up every alcoholic beverage with a glass of water.
  3. Keep an eye on your body’s signals! Many people wait until they feel thirsty to begin consuming water. If you feel thirsty, your body is already dehydrated. So, continuously drink water throughout the day to remain hydrated. If you begin to feel thirsty, find a cool place and relax over a glass of water to get your body back on track.

Everybody wants to get out and enjoy these warm30. summer rays! Just make sure you are doing it responsibly. As with everything in life, the sun is great for us in moderation! So, make sure you plan time in the sun; but also plan time to get a break from the sun. Consume plenty of water! You’ll feel better and your body will function better!

Need some help teaching ‘Sun Safety’? This Thursday, we’ll be releasing our July Free Download, focused on the hydration tips featured in this blog. Sign up for our HealthLinks Newsletter to be the first to know when the download is available!

For more health & nutrition information, be sure to follow us on Facebook & Twitter. Plus, share this blog with your network. Let’s spread the word to build a healthier community!

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Top 3 Summer Super Foods

Were you able to stay out of the hospital this 4th of July? For many, this hot summer holiday is an excuse to act crazy and forget all the rules! Unfortunately, our bodies are still paying attention to all the rules! Not only are the fireworks themselves dangerous, but the heat that always accompanies the 4th of July can pose its own health hazards if we don’t pay attention to our bodies signals and take necessary precautions to keep our bodies healthy. This year, it’s no different! In fact, many portions of the country are facing record-breaking heat this summer.

We have spent some time this morning discussing our 4th of July party menus and chosen the top 3 foods that we were glad we included on the menu! As we all know, there is a major heat wave sweeping the entire U.S. So, it’s extremely important this year to pay attention to the food and drinks that we’re consuming! Here’s a list of our Top 3 super foods to include on your summer party menu.

  1. Water is the #1 super food on our list because your body needs it! Did you know that our bodies are made up of about 60% water?  This means that when you start to get dehydrated, over half of your body begins to go in to shock… It can’t function correctly without this water. So, while you’re out enjoying your summer activities, remember to drink plenty of water! The daily recommendation is 64 oz. But, if you’re going to be out in this heat, our dietitian recommends you drink 8 oz. of water for every 30 minutes you spend outside. Drink up!

Tip: Are you struggling to drink all the water that is recommended? Try adding some light flavor, in the form of fresh fruit, to your water. The light, sweet flavor should help you enjoy your water!

  1. Summer is here and the produce is fresh! So, take advantage of it and be sure to set out plenty of green, leafy vegetables! These vegetables help provide the vitamins and nutrients that help our bodies stay strong. Plus, they are heavily composed of water. So, they won’t dehydrate our bodies by eating them.

Tip: Looking for a fun way to serve leafy greens? Serve a spinach salad with a fresh sliced apple and dried cranberries. Top it with a sweet, fruity dressing like strawberry vinaigrette… your guests will be singing your praises for weeks!

 

  1. As we’ve alluded to in the previous two tips, fresh berries are an extremely popular superfood this time of year. Fresh fruits, like blueberries and blackberries, make great snacks and are a much better choice than chips or candy. They are great for adding flavor to recipes as well. Plus, making desserts using fresh fruits usually eliminates any need for added sugar. Just remember, the possibilities are endless when it comes to adding fruit to any part of your menu.

Tip: Most berries are currently in season, so there is no better time to start building them in to your menu. Try visiting your local farmers market for the freshest, most flavorful berries.

What are your summer super foods? As always, we love to hear from you, our readers! So, leave your comments here on the blog or visit us on Facebook or Twitter! We look forward to hearing from you!