Gosh, it’s so hot out and I don’t know about you but I’m just thankful for the days it decides to rain so that I get some relief from the heat. I did a segment last week on Fox 35 on ways to hydrate without water and I wanted to share it with you today.
So how much water should we be drinking? It totally depends on your age and activity level, but in general men need 120 ounces per day and women should get 90 ounces of total fluid. 20% of your total fluid intake can come through foods so if you’re counting cups of liquid men need 12 cups and women 9 per day + any additional fluids lost through sweat.
Unsweetened Vanilla Almond Milk. This is one of my favorites, especially before bed if I have a sweet tooth. It’s super creamy, minimal calories, and provides a great dose of calcium and vitamin D. Yes, sometimes I have a piece of dark chocolate with it.
Green Juice. Add kale, spinach, cucumber, celery, lemons, and green apple to the blender or juice them! These veggies are essentially water and chockfull of vitamins and minerals. Fluids help to flux toxins from the body, so give your body a powerful detox by drinking hydrating with foods that support a healthy liver, your body’s natural detox organ. Try this Apple, Cucumber, & Mint Refresher.
Fresh Fruit. Because 20% of hydration needs can be met through food, eating fresh fruit can actually hydrate you! It also promotes a healthy metabolism because of the fibers and minerals in the fruits. Fruits with the most water are watermelon, fresh berries, grapes, oranges, grapefruit, kiwi, cantaloupe.
Soup. Filling up on broth-based soups like chicken noodle, French onion, or vegetable soup (not creamy ones) can help aid to total fluid needs and they are packed with sodium which is a good thing when you’re talking hydration. Sodium is an electrolyte lost thought sweat and needs to be replaced, especially if you’re an athlete. Need a good recipe– I’m in love with this Homemade Chicken Noodle. Which reminds me, I need to make this again. Note to self.
Unsweetened Iced Tea. This is one of Eric’s favorites. He loves a cold iced tea with lemon. I’m more of an herbal tea before bed kind of person but both hydrate great! Don’t be concerned about the caffeine, tea contains minimal caffeine and while caffeine might be a mild diuretic, it’s not enough to dehydrate you like we once thought.
Pure Coconut Water. Not to be confused with coconut milk or oil, but coconut water is the clear liquid in the center of the baby green coconuts. It’s low in calories, fat, and has more potassium than a banana. Don’t like the taste plain (me either) so add it to a smoothie or drink like this Tart Cherry Limeade.
Is it sweltering hot where you are? How do you stay hydrated in the summer months?
Hi I’m Kristina LaRue, RD (registered dietitian nutritionist), Peloton addict and mama to two active and hungry boys. On Love & Zest, you’ll find healthy-ish recipes that fuel the whole family. I’m all about veggie-filled breakfast, meal prep recipes, healthier sweets, and easy weeknight dinners made in the Instant Pot or sheet pan.
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