Staying Hydrated in the Heat

With so much of the country experiencing unprecedented heat, it's critical to make hydration a priority.

Tips for Staying Hydrated this Summer

Hydrate...With Food!

Staying hydrated is essential, especially during hot weather. Loading up on these foods can help you maintain proper hydration as you beat the heat.

1. Cucumber: With a water content of about 95%, cucumbers are one of the most hydrating vegetables you can consume.

2. Watermelon: As the name suggests, watermelon is packed with water (about 90%) and is a delicious and refreshing way to stay hydrated.

3. Celery: Made up of approximately 95% water, celery is a fantastic hydrating snack.

4. Strawberries: These vibrant berries contain about 91% water and are rich in vitamins and antioxidants.

5. Cantaloupe: With a water content of around 89%, cantaloupe is a hydrating and tasty fruit option.

6. Lettuce: Most lettuce varieties, such as iceberg and romaine, consist of over 90% water and are great for hydration.

7. Spinach: Spinach is approximately 91% water and is also rich in essential nutrients like iron and vitamins.

8. Zucchini: This summer squash contains about 95% water and can be used in various dishes.

9. Bell Peppers: Both red and green bell peppers have a high water content of around 92%.

10. Radishes: Radishes are about 95% water and add a nice crunch to salads.

11. Pineapple: This tropical fruit contains about 86% water and offers a sweet and hydrating treat.

12. Oranges: Besides being rich in vitamin C, oranges consist of about 87% water.

13. Grapefruit: Grapefruit has a water content of approximately 88% and provides a tangy and refreshing flavor.

14. Tomatoes: Juicy and hydrating, tomatoes are about 95% water and can be used in various dishes.

Remember that while these plant-based foods can contribute to your hydration, it's crucial to drink water throughout the day, especially in hot weather, to maintain optimal hydration levels. These foods can complement your water intake and add valuable nutrients to your diet.

 Read below for more tips to staying hydrated in the heat.

Think Before You Drink

Here are a few tips for changing how you drink for fluid intake:

Skip the soft drinks and sugary drinks - Soft drinks and sugar-filled drinks can actually work against hydration. These drinks are packed with a lot of preservatives and sugars that can prevent your body from fully absorbing the water in them. When you are working on staying hydrated, it can help to remove these drinks and replace them with something with better value for your hydration.

Bored with water? Change it up! - Add unsweetened iced tea to your daily routine. PLANTSTRONG Teas are made with functional ingredients that offer real benefits. Try our Raspberry Hibiscus, Lemongrass Green, or traditional Porch Swing Iced Tea if you're craving flavorful refreshment as you sip.

Avoid alcohol -Alcohol is a diuretic. It causes your body to remove fluids from your blood through your renal system at a much quicker rate than other liquids. If you don't drink enough water with alcohol, you can become dehydrated quickly, so perhaps choose to skip the mixed drinks altogether.

Plan Before Going Out.

Pre-planning can save so much stress later in the day. 

Pack water bottles/refillable bottles

Research the rules of where you’re going - Not all places will allow you to bring in outside beverages. If that is the case, research the availability of water for purchase at that location.

Choose hydration-friendly snacks/meals - The meals that you choose can have a huge impact on how hydrated you are. Snacking on items such as fruit or even adding a loaded salad to your meal can all help to keep you hydrated. If you are packing snacks it can help to include items such as fresh fruit and vegetables in your bag.

So while much of the country is seeing blazing hot temperatures, keep yourself cool and hydrated with these easy tips.