NIFS Healthy Living Blog

Summer brings longer days and plenty of sunshine, perfect for outdoor activities and adventures. However, the heat can also lead to dehydration. Here are some essential hydration tips to keep you cool and refreshed all summer long:

1. Drink Plenty of Water - during the hot summer months, especially when engaging in physical activity it's important to increase your water intake. Strive for at least 8 glasses of water daily. Carry a reusable water bottle throughout the day to remind yourself to hydrate.

2. Eat Hydrating Foods - incorporate fruits and vegetables into your diet that are rich with water such as cucumbers, watermelon, strawberries, and oranges. These foods not only provide hydration but are also provide essential vitamins and minerals.
  
3. Infuse Your Water - water can be boring, add flavor by infusing with fresh fruits, herbs, or vegetables. Combinations like lemon and mint, or cucumber and lime make for great flavors. Make a pitcher to have on hand and fill your glass throughout the day to stay hydrated.

4. Monitor Your Urine Color - light yellow to clear urine will typically indicate proper hydration. If you notice a darker color, that's a good indication you need to increase your water intake. 
  
5. Avoid Excessive Caffeine and Alcohol - limit your intake of caffeine and alcohol during extreme temperatures. If you do choose to consume these beverages, be sure to create balance and drink water as well. 
   
6. Drink Electrolyte-Rich Beverages - when exercising or exerting energy you lose electrolytes. Incorporate coconut water or sports drinks to replace lost electrolytes. Be mindful of your choices as some options contain more sugar than others, opt for choices with lower sugar levels.
 
7. Schedule Outdoor Activities Wisely - plan accordingly when heading outdoors. Early mornings or late afternoon might be the best options to avoid that mid-day heat! If you are outdoors, be sure to take frequent breaks, seek shade and have your water on hand.
 
8. Wear Lightweight, Breathable Clothing - your clothing choices can help keep you cool in the heat. Choose breathable fabrics like cotton to help allow your skin to breathe. Wearing sunglasses and a wide-brimmed hat can help provide you relief from the sun and reduce risk of overheating.

9. Listen to Your Body - don't wait until you are thirsty to drink water. Listen to your body and pay attention to the signs of dehydration such as dizziness, headache, fatigue and dry mouth. If you experience any of these take steps to rehydrate.

10. Stay Cool Indoors - take cool showers to help lower your body temperature if you start to feel overheated. Cool off in air conditioning or with a fan, especially on excessively hot days. 

These tips can help you enjoy a fun and active summer while staying hydrated. Remember, hydration is key to keeping your body functioning properly, especially in the heat. 

Summer is the perfect time to rejuvenate not only your spirit but also your diet. The warmer months bring an abundance of fresh produce, longer days, and a general sense of renewal, making it an ideal time to experiment with new nutritional habits. Here’s how you can make the most of summer by trying new things in your diet.

1. Explore Local Farmers' Markets – One of the best ways to dive into new nutritional habits is by visiting local farmers' markets. These markets offer a wide variety of fresh, seasonal produce that you might not find in regular grocery stores. Trying out new fruits and vegetables can help you incorporate different nutrients into your diet, enhance your meals with vibrant flavors, and support local agriculture.

• Try something unfamiliar: Pick up a fruit or vegetable you've never tried before, like starfruit, or purple carrots.
• Ask for advice: Farmers are often happy to share cooking tips and recipes for their produce.

2. Incorporate Plant-Based Meals – Summer is a fantastic time to incorporate more plant-based meals into your diet. With an abundance of fresh vegetables and fruits available, creating delicious, plant-based dishes can be easier and satisfying.

• Grilled Veggie Skewers: Combine colorful bell peppers, zucchini, cherry tomatoes, and mushrooms on skewers and grill them for a tasty, nutrient-packed meal.
• Smoothie Bowls: Blend frozen berries, bananas, and spinach with a splash of almond milk, and top with granola, chia seeds, and fresh fruit.

3. Hydrate with Natural Beverages – Staying hydrated is crucial during the hot summer months. Instead of reaching for sugary sodas or artificially flavored drinks, try hydrating with natural beverages.

• Infused Water: Add slices of cucumber, lemon, mint, or berries to a jug of water for a refreshing twist.
• Herbal Iced Teas: Brew herbal teas like hibiscus, peppermint, or chamomile and serve them chilled with a touch of honey or a squeeze of fresh citrus.

4. Experiment with Global Cuisines – Summer is a wonderful time to broaden your culinary horizons by exploring global cuisines. Many cultures emphasize fresh, seasonal ingredients and bold flavors, which can add excitement to your meals.

• Mediterranean Diet: Emphasize fruits, vegetables, whole grains, and healthy fats. Try dishes like Greek salads, hummus, and grilled fish.
• Asian-Inspired Meals: Incorporate stir fry, sushi, and noodle salads with plenty of fresh veggies and lean proteins.

5. Grow Your Own Produce – If you have space, consider starting a small garden. Growing your own herbs, fruits, and vegetables can be incredibly rewarding and ensures you have fresh, organic produce at your fingertips.

• Herb Garden: Even a small windowsill can support a thriving herb garden with basil, parsley, cilantro, and mint.
• Vegetable Patch: Tomatoes, cucumbers, and peppers are relatively easy to grow and do well in summer gardens.

6. Mindful Eating Outdoors – Take advantage of the beautiful weather by enjoying meals outside. Mindful eating, where you focus on the taste, texture, and experience of eating, can enhance your relationship with food and improve digestion.

• Picnics in the Park: Pack a healthy picnic with whole-grain sandwiches, fresh fruit, and vegetable sticks.
• Al Fresco Dining: Set up a dining area on your patio or balcony and enjoy meals with family and friends in the open air.

7. Make Healthy Frozen Treats - Beat the heat with homemade frozen treats that are both delicious and nutritious.

• Fruit Popsicles: Blend fresh fruit with a bit of juice or yogurt, pour into molds, and freeze.
• Frozen Yogurt Bites: Dollop a spoonful of yogurt on a baking sheet, top with berries and a drizzle of honey, and freeze for a quick, healthy snack.

Summer offers a unique opportunity to refresh your diet and embrace new nutritional habits. By exploring local markets, incorporating plant-based meals, hydrating with natural beverages, experimenting with global cuisines, growing your own produce, practicing mindful eating, and indulging in healthy frozen treats, you can enhance your overall health and enjoy the season to its fullest. So, step out of your comfort zone and make this summer a delicious and nutritious adventure!

Learn how to build new, healthier habits whether you're trying to lose weight, manage a health issue, or just feel better. Click below to connect with a qualified nutrition coach who can give you the support and guidance you need to achieve your goals.