Hello Summer, hello hydration!

Saturday was officially the first day of summer, yea! Summer is, hands down, my favorite season and not just because it’s my birthday. What do you love about the summer? What sticks out to you about summer? I love how it doesn’t get dark until after 9:00pm, roasting s’mores, swimming, going to the beach, family vacations, farmer’s markets, and making a trip to get ice cream for no special reason. Summer foods like the fruits that come in season, barbecues, fish on the grill my husband catches on Lake Michigan, ice cream (yes, I know I already mentioned that) and fresh tomatoes picked right from our garden elevate the season to an even greater extent. A cold drink to cool you down and stay hydrated is another thing that comes to mind when I think of summer. I am assuming when you read ‘cold drink’ you thought of cold alcoholic drinks (totally a normal) but unfortunately, even though delicious, alcoholic beverages are not hydrating and actually, when consumed in excess take the form of a diuretic, causing dehydration. So, scroll down to find five other ‘fun’ and delicious options to cool you and the family off while also helping keep you hydrating.

Summer is, as many of us know, a sweaty season. Sweating is a way for the body to cool off. Losing these fluids through sweat and urine makes us more susceptible to dehydration. And thus, it is extremely important, for health and safety reasons, that we prioritize our own and our family’s hydration in the summer months.

How do I know If I’m hydrated?

Image from healthline.com//health/hydration-chart

Can’t tell if you are hydrated or not? There is an easy fix to this, check out the color of your urine. Athletes are told this throughout their career but always good to get a little refresher. This also helps me know if Gwen is hydrated or not. Checking out the image to the left you can see that a lemonade color is optimal. Yes, I am telling you to look at your pee and take note. Transparent urine while drinking alcoholic beverages does not count, remember alcohol, in access, is actually a diuretic.

It is not enough to wait until we are thirsty to drink. To expect our body to tell us when we need water. For, when we are rambling to find something to drink due to thirst, we are already in a dehydrated state. I could tell you to drink a gallon of water a day until I am blue in the face, but, I am not going to lie, that is pretty hard to do. With no flavor and causing us to pee non-stop, water can be boring and monotonous. We forget that hydration includes ALL fluids, besides alcohol and soda. So let me give you a few fun and nourishing ways (other than plain water) for you and your family to stay hydrated this summer.

Five Fun Ways to Stay Hydrated this Summer

1. Fresh Fruit: the forgotten hydration food

Fruit is LOADED with water. I mean watermelon has the word water in it and makes up 91%. Strawberries and grapefruit are also 91% water as well as cucumbers. Peaches are not far with 89% water, don’t forget to check out the latest blog with 13 different peach season recipes.The majority of fresh fruit is over 85% water. So, not only are you getting some fiber and nutrients in fruits you are most likely getting a lot of hydration as well, AND who doesn’t like fruit?

Add even MORE fun to fresh fruit by cutting into fun shapes, dipping in vanilla yogurt, making a fruit salad, fruit kabobs, or invest in some kid-friendly knives and have your kids cut them (Gwen feels like such a big girl cutting her own fruit). Smoothies are another great way to get in fruit and speaking of smoothies….

2. Smoothies: a hidden hydration and nutrient tactic

Many times when you are really hot we would rather drink something than eat. What if you could do both in a drink? May I introduce to you my whole foods smoothie for a meal or snack. We love sipping on smoothies for breakfast or during a hot day. Gwen loves to make them with me as well and if you follow me on instagram, you’ve probably seen us make them. If not, I provided with your our go-to smoothie recipe above!

The frozen berries and banana add sweetness and thickness replacing the ice cubes. Yogurt, milk and hemp seeds give the shake protein, while the spinach, fruit, hemp and flax are for added fiber. Peanut butter adds flavor and some fat. All in all, this is a delicious balanced meal or snack.

3. Infused Water: aka the real naturally flavored water

Not going to lie, I need to do this more often. Infused water can seem fancy, since I really only have drank it at spas, hotels, and cute coffee shops but really it is quick simple. Slice up a few strawberries and cucumbers, plop them in water and there ya go.

Tips from my intern who is an avid infused water drinker: get a infuser water bottle to bypass the seeds. Change out the fruit when refilling the bottle (if possible) because the old fruit will already have lost most of its flavor in the first round. Also adding herbs like mint or basil with the fruit is a great flavor enhancer! I know I will be trying some of these ASAP!

4. Popsicles: for Kids AND adults

Anything liquid at room temperature is a fluid and can count towards your hydration. Popsicles being one of those. I recommend my soccer players to have fruit popsicles after games and tournaments as a hydration strategy with pretzels on the side to add in some salt. Here is another brand I love. These are great on the go or, of course if you do not want to make your own. BUT, I will say making your own can be a fun activity for the kids and quite delicious. There are various molds to choose from on amazon but can easily find these at walmart, target etc. Think of it as freezing a smoothie almost, 40 different recipes can be found here.

5. Electrolyte Water: Hydration in it’s entirety

Fluids are super important when it comes to hydration but the other key element is electrolytes. Sodium and potassium are the two major electrolytes lost in sweat hence why they are found in all sports drinks. I am a BIG fan of electrolyte water to help me stay hydrated when I know I will sweating a good amount however not exhausting myself where I am in need of carbohydrates.

We always have Pedialyte on hand, not only in case someone get sick but also to prime the hydration pump the day before 75+ minute runs, longer style workouts (like Murph) or when I know we are going to be busy outside (low intensity activity) and sweaty for multiple hours in the day. Tip: do 50/50 Pedialyte water for a less intense flavor. I go use both Pedialyte packets (easier to control water/Pedialyte ratio) and Nuun around my workouts and on hot summer days. The sodium in electrolyte drinks not only balances out the sodium in your blood but helps your body retain fluids (so we are not peeing all the time) but also helps keep up drinking. PS Pedialyte even has popsicles, you’re welcome ;-)

Hydration Station

Evaluate you and your families hydration. Can it be improved by some of these fun and delicious hydration ideas? No need to implement ALL of them next week, rather a realistically, try one of these or an even more simple goal, try drinking more water throughout the day. I hope you and your family are safe and well at this time, happy summer!!!

Interested in improving your eating habits for health, performance and body image?

Michele is currently taking on 1:1 clients and speaking engagements/webinars. If you have any nutrition questions or interested in working together please feel free to reach out at Michele@fitplatenutrition.com

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