Sweet Summertime Hydration – Weight Loss & Longevity Institute

Summer can be a very exciting time filled with fun, adventures, and new experiences. It can be easy to get caught up in the activities and overlook proper nutrition and hydration to keep you adequately fueled for all the summer has in store for you. Feel good and have fun this summer by following these tips!

With rising temperatures and abundant sunshine, proper hydration will be the driving force behind preventing heat stroke, dehydration, and electrolyte imbalance.

Electrolytes

On days you find yourself spending time outside, make sure to hydrate with water more than you normally would, and if you are participating in activities for more than 45 minutes that make you sweat, replenish your electrolytes as well.

Electrolytes include sodium, chloride, potassium, magnesium, and calcium. These are minerals lost through your sweat that are vital to the proper function of each of your body’s systems while regulating fluid balance, acid balance, muscle contractions, and circulation.

Where can I find my electrolytes?

Electrolytes are found in various electrolyte replacement powders and drinks, sports drinks, and even foods like pickles, salted nuts, pumpkin seeds, bananas, oranges, melons, coconut, avocado, spinach, beans, and potatoes.

Eating foods that have high water content will help you easily stay hydrated and these foods can also help to maintain electrolyte balance.

100%

Water

99-90%

Cantaloupe, strawberries, watermelon, lettuce, cabbage, celery, spinach, pickles, cooked squash, grapefruit, cucumber, radish, zucchini, tomato, cauliflower, eggplant, bell pepper, broccoli

89-80%

Apples, grapes, oranges, carrots, pears, pineapple, peach, cranberries, raspberries, apricot, blueberries, plums, cherries

79-70%

Bananas, avocados, cottage cheese, ricotta cheese, baked potato, corn, green peas

69-60%

Pasta & Legumes

Have a fun summer, stay hydrated, and stay cool!