Staying Refreshed This Summer
Staying hydrated is essential for overall health, but let’s face it – drinking plain water all day can quickly become monotonous. Fortunately, staying hydrated doesn’t have to be a chore. There are plenty of creative ways to boost your fluid intake, whether through a tasty bowl of oatmeal, fruit-infused water, or a delicious smoothie.
EMBRACE HYDRATING FOODS
Oatmeal: This breakfast staple is nutritious as well as a great source of water. When cooked, oats absorb the milk or water they are prepared in, making them a great hydrating option to start your day. If hot oatmeal isn’t your thing, try overnight oats.
Classic Overnight Oats: In a jar, combine 1/2 cup of rolled oats, 1/2 cup milk, 1/2 Greek yogurt, 1 tablespoon chia seeds, 1 tablespoon honey or maple syrup, and 1/2 teaspoon vanilla extract. Stir well, cover, and refrigerate overnight. In the morning, stir again and add your favorite toppings (e.g., fresh fruit, nuts, or granola).
Fruits and vegetables: Many fruits and veggies contain mostly water, including cucumbers and lettuce, which are over 90 percent water. Watermelon, strawberries, and cantaloupe are also high in water content, making them perfect for a refreshing snack. Incorporate them into salads, smoothies, or enjoy them on their own.
INFUSE YOUR WATER
Infusing your water with fruits, herbs, and vegetables can add a delightful twist to your water. Try adding slices of lemon, lime, or cucumber – or their juice – as well as fresh mint leaves and basil.
ENJOY HYDRATING BEVERAGES
Tea: Herbal teas are excellent for hydration, including caffeine-free options like chamomile, mint, and hibiscus, which can be enjoyed hot or cold. Even traditional teas like green and black tea count towards your fluid intake, though their caffeine content means they should be consumed in moderation.
Coconut water: This natural electrolyte-rich beverage is a great alternative to sugary sports drinks, and it’s perfect for replenishing fluids after a workout or on a hot day. Drink this in moderation as more than 32 ounces may have a laxative effect, which can also cause dehydration.
Pickle juice: Packed with electrolytes like sodium and potassium, pickle juice can help replenish fluids and prevent dehydration during hot summer days and workouts. If you’re not a fan of drinking straight pickle juice, try turning it into an ice pop using molds or an ice cube tray with Popsicle sticks for a tangy summer treat.
EAT HYDRATING SNACKS
Yogurt and smoothies: Both yogurt and smoothies contain a high percentage of water and are versatile snack options.
Berry Banana Smoothie: Blend 1 banana, 1 cup mixed berries, 1 cup milk, 1 tablespoon honey or maple syrup, and 1/2 cup Greek yogurt.
Green detox Smoothie: Blend 1 cup spinach leaves, 1/2 avocado, 1 banana, 1 cup coconut water or plain water, 1 tablespoon chia seeds, and juice of 1/2 lemon.
Ice Pops: Make your own ice pops using fruit juice, coconut water, or blended fruits – a refreshing way to boost your fluid intake, especially during the summer months.
HYDRATION REMINDERS
Sometimes, the best way to stay hydrated is through daily reminders. For a fun and interactive way to keep track of your fluid intake, download a hydration app such as Plant Nanny or Water Reminder that are designed to remind you to drink water throughout the day. In addition, consider buying a smart water bottle that tracks your intake and lights up to remind you to take a sip.