How to stay Hydrated in the Summer

For SHA Wellness Clinic
Tuesday August 20th, 2019
Healthy nutrition

Melanie Waxman - Nutritional Expert
Melanie Waxman - Nutritional Expert

Our Nutrition Expert, Melanie Waxman, has shared the most important foods to maintain hydration during the summer.

Now that the scorching hot days of summer are upon us it is important to stay hydrated. This is more challenging than in cooler weather as we can easily lose fluids through perspiration. Hydration is important for a number of reasons – especially to maintain body temperatures, keep bowels regular, reduce the risk of kidney stones, filter waste products, prevent headaches, and keep energy levels stable.

Here are some easy ways to stay hydrated while enjoying the super summer weather.


Water. Make sure to have at least one glass after each meal and when you wake up in the morning. Carry wáter in a reusable bottle while exercising or at the beach. You can enjoy better tasting wáter by infusing with sliced limes, lemon, oranges, and cucumbers or berries and a sprig of mint.

Plenty of vegetables especially cucumbers, leafy greens, celery, radishes, broccoli, carrots, Chinese cabbage, summer squash, and fresh herbs. Make sure to have lightly cooked vegetables as well as raw.

Fruits with a high wáter content like watermelon, apples, berries, peaches, cherries, and grapes

Teas such as peppermint, dandelion, ginger lemon, kukicha, green, or chamomile

Vegetable juices made with carrots, green apple, celery, beets, arugula, lemon or cucumber

Chia seeds soaked in water. These teeny seeds are like mini time- release capsules of water. The chia seeds slowly release wáter as you digest them keeping your system hydrated as well as providing many important nutrients and omega 3.

Fermented foods. They increase the beneficial bacteria so it is easier to absorb nutrients from food and drinks which will then keep you well hydrated. Fermented foods include sauerkraut, olives, Apple cider vinegar, miso, and pickles (sugar and preservative free)

Coconut water which contains magnesium, potassium, sodium and calcium and is a great way to replenish electrolytes and fluids after exercise.

Morning porridge. It can be oatmeal, millet, quinoa, or brown rice cooked soft with lots of wáter. The grains absorb the water while cooking to provide both hydration and fiber. You can add berries for extra freshness, and enjoy a great, high energy summer breakfast.

Soups which provide minerals and sodium, both important for energy in hot weather. You can make all kinds of soups with vegetables (especially those with a high wáter content), melon, mint, or chickpeas and season with salt or white miso. Serve chilled for a an extra refreshing hit. A perfect way to beat the heat and hydrate along with a lift of energy.

Finally – Remember not to wait until you feel thirsty to have a drink as dehydration can happen fast in hot weather. Make sure to have water or herbal teas throughout the day. Sometimes the receptors in our brains are slow in sending the message that we need to hydrate. So waiting until we actually feel thirsty can mean dehydration has already set in.

And resist the impulse to only drink alcohol and iced coffee in hot weather. They won’t hydrate you. Make sure to get water and other hydrating drinks and foods throughout your day.

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