Half your Bodyweight in Ounces
It’s summertime - longer days and more time spent outside = spiked dehydration! A general rule of thumb for staying hydrated is to consume half of your bodyweight in ounces of water daily. To some, that sounds absolutely impossible. And with summer heat and activities, that number needs to increase. So how on earth do you get that extra hydration to keep you feeling well throughout the summer months?!
The good news is that you can kill two birds with one stone at mealtime with HYDRATING foods! Certain foods contain a significant amount of water and electrolytes to keep you balanced.
As you think through your summertime grocery lists, consider the following to boost your hydration:
Fruits: Water-rich fruits such as watermelon, strawberries, oranges, grapefruit, and cantaloupe have high water content and can contribute to your hydration. We love a cold crispy watermelon!
Vegetables: Cucumbers, lettuce, celery, zucchini, and tomatoes are vegetables with high water content, which can aid in hydration.
Add these veggies to a lunchtime salad!
Soups and broths: Consuming soups and broths can provide both water and electrolytes, making them beneficial for hydration. Our favorite bone broths are Kettle and Fire.
Yogurt: Plain yogurt contains a good amount of water and can be a hydrating snack. It also provides beneficial probiotics and nutrients.
Good source of protein too! Add in some summer berries for that extra antioxidant and hydration boost!
Smoothies: Blending fruits and vegetables with water or a liquid base like coconut water or almond milk can create a hydrating and refreshing smoothie.
Be sure to balance this smoothie with protein, fats, and carbs to stabilize your blood sugar.
Protein sources: whey protein, plant-based protein powder, hemp hearts
Fat sources: nuts, nut butters, avocado, nut milks
Carb source: fruits (banana, dates, berries), sweet potatoes (for a thick consistency)
While adding in water-rich foods can be helpful to boost hydration, they should not replace the consumption of adequate amounts of water. It's important to drink enough water throughout the day to maintain proper hydration levels. Our newest tip - set an alarm for every 15 minutes to check in on your water intake. Take at least three sips every 15 minutes. You will be amazed at the world of difference it makes!