How You Can Stay Hydrated and Healthy this Summer

As we roll into summer, the temperatures are getting warmer, and the produce is more plentiful!
Here are some tips to stay hydrated and incorporate in-season produce to your daily diet.
Watermelon is exceptionally hydrating (92% water) and doubles as an antioxidant. Cucumbers and zucchinis are also high in water content, along with fiber and vitamins. Berries are blooming and high in antioxidants as well. Peaches and plums are high in vitamin A and C which are good for immune support and skin hydration.
All the above are great for smoothies and juicing, especially if you need a nutritious snack or a refreshing summer drink, without the added refined sugars.
Additionally, tomatoes and celery are high in water. Spinach and Kale are high in vitamins and good for energy. Peppers are high in vitamins.
These vegetables are perfect for fresh, crunchy salads, for the perfect light, summer meal.
Radishes, kiwi, oranges, grapefruit, pineapple, carrots, apples, and grapes are also high in water and packed with vitamins and nutrients.
I encourage you to be mindful of your body this summer, especially if you are in the heat a lot.
Excess sweating can deplete 2% of your body mass causing you to feel dizzy, headaches, fatigue, cramping, and even confusion.
Drinking 90-100 ounces a day is a good goal.
If plain water is too bland to consume, try infusing it with fruits and herbs such as watermelon, strawberry, lemons and mint; or consume more high-water fruit and veggies.
If you don’t have a garden yourself, check out a local farmers market for the best produce!
Lastly, I’d recommend getting lots of sunshine, drinking enough water and electrolytes, eating lots of fresh produce, and making fun memories!

Below I have included my favorite summer salad recipe:
-5 cups fresh spinach
-5 cups cut up romaine
-4-5 cups sliced strawberries
-1/4 cup candied pecans or walnuts
-1/2 cup feta cheese
-1/4 cup red onion
-1 diced avocado

Dressing-
-1/4 cup raspberry vinegar
-1/2 cup avocado oil
-2 tablespoons brown sugar (optional)
-2 cloves crushed garlic (or sprinkle of garlic powder)
-Pinch of salt and pepper
(You could also substitute vinaigrette or poppyseed dressing if not homemade.)

Enjoy the summer!