Our bodies lose water and essential nutrients during the summer months, which leads to fatigue and sluggishness, according to dietitian Laura Ligos.
The Sassy Dietitian founder says we can eat foods that hydrate our bodies while keeping us cool. Eating fruits and vegetables rich in electrolytes can energize yourself in the heat.
Eat Water-Rich Foods To Stay Hydrated
Ligos says hydration is key to staying cool in the summer. Watermelon and cucumbers contain high amounts of water, which replenish the body.
CDC recommends drinking 18 ounces of water every 15-20 minutes when exercising on a hot day, which is 1 quart per hour.
Keeping Your Body Hydrated Is Essential
Ligos said electrolytes help maintain the body’s essential functions, such as breathing, muscle movement, and digestion. She recommends consuming sodium, potassium, and magnesium daily.
Sea salt can help you consume the right amount of sodium each day. According to The American Heart Association, people should not exceed 2,300 mg (or one teaspoon) of salt per day due to its trace minerals.
Electrolytes are abundant in most fruits and vegetables. Ligos said bananas are a good source of potassium, and dark leafy greens are magnesium-rich. Her advice is to buy them fresh so they will have more nutrients.
Keep Your House Cool With Salads And Smoothies
Smoothies and salads are healthier alternatives to baking and frying, which can heat your kitchen. Use an air fryer or grill outside if you want more protein in your salad.
Ligos said she makes smoothies with fruits, Greek yogurt or protein powder, and foods rich in fat like peanut butter or avocado. A smoothie is a great way to get electrolytes and water without cooking.