Summer is here, and with it, the heat, humidity, and opportunity to work up a sweat! It’s a good time to focus on the body’s foundational need for hydration. While good plain water is the best bet for daily hydration, the increased demands of summer’s heat mean that some extra electrolytes and minerals can be helpful. In addition to increasing water intake, there are some foods and drinks that supply these things naturally, and are refreshing and flavorful besides. Adding these foods to your meals can help keep you hydrated all day long. 

Foods to Boost Hydration

Coconut water

Coconut water contains electrolytes, which make it a great option to replenish fluids. It contains potassium, sodium, and magnesium. These are the electrolytes added to sports drinks, along with sugar, artificial colors and flavors, and preservatives. Since coconut water naturally contains these electrolytes, without the other added ingredients, and is naturally low in calories, it’s an excellent option for hydrating. 

Melons

Melons of all kinds are high in water content—honeydew, cantaloupe, and watermelon are all 90% or more water. Additionally, they contain nutrients, antioxidants, and fiber, and are low-calorie density foods, which means that their portion sizes are relatively large.  

Cucumbers

Cucumbers are related to melons, and are 95% water. With their crunch and coolness, cucumbers are a perfect way to boost daily hydration. In fact, most vegetables are an excellent source of water along with fiber and nutrients. Lettuce, kale, carrots, celery, zucchini, and tomatoes all contain high (over 80%) amounts of water. Salad can be a refreshing and replenishing meal during these warm summer months. 

Cold soups

In addition to salads, many vegetables can also be made into chilled soups such as gazpacho (usually tomato based), melon soups such as watermelon gazpacho or cantaloupe soup, minty soups with cucumber and/or fresh green peas, creamy avocado soups with cilantro and lime, or fruity soups with coconut milk or yogurt mixed with berries or fresh peaches. These soups combine the best of all of the above foods into one delicious bowl. Whether your tastes lean toward savory or sweet, there is a cool refreshing mix that is loaded with water and nutrients and easy to sip or slurp. Many of these soups involve blending a variety of fruits and vegetables, and adding a bit of broth, yogurt, or coconut milk to enhance the liquid, salt, something tangy to brighten the flavors such as a splash of good vinegar or fresh-squeezed citrus juice, along with fresh herbs and spices to suit the flavor profile you are going for. 

Signs of dehydration

 If you are being active outdoors, here are some signs of dehydration to watch for. Mild dehydration can be treated at home, but be sure to seek medical attention for more severe cases, if you are unsure, or if the person affected is ill, very young, or older. In some cases, IV fluids may need to be administered in order to restore the body’s balance. 

Symptoms of dehydration include thirst, dizziness or lightheadedness, dry skin, fatigue, confusion, dry mouth, and/or increased breathing or heart rate. It’s important to seek a cooler resting place and to rehydrate with more fluids than you are losing. Rather than downing a lot of water at once, which can upset your electrolyte balances, sip smaller amounts consistently and add something with electrolytes in it. Paying attention to the color of your urine can help you gauge your dehydration levels. Darker urine colors indicate that you need more water. Even after you return indoors, continue to rehydrate for several hours, slowly replenishing liquids.

Pay attention to your beverage intake when working in hot, humid conditions. If possible, save heavy exertion for cooler times of the day, such as early morning or evening. 

Alcohol, caffeine, and salty processed snacks can all have a diuretic affect on the body, which means they pull water from tissues, which can exacerbate dehydration. Fruit juices and sodas can upset the stomach and be too sweet as well. 

Whatever your preferred summer activity, take care to hydrate well before, during, and after, and enjoy the season! Dr. Kiernan's e-cookbook, Eating on Purpose, contains information about hydration as well as delicious recipes for soups, salads, and cooling beverages. Check it out for inspiration!