Summer is finally here and it’s a great time to break out the sunscreen and also change our diets to suit the season. In the summer we generally are outdoors more often, so we need to consider the effects of the heat and our bodies’ need for more hydration. Remember the very general rule of thumb is to consume in fluid ounces around half of your body weight in water, but if you are very active, and also outside more often during the summer I would increase your requirements, not to exceed around 125 fluid ounces. Don’t forget you can also boost your hydration using food! I personally love to be high, if not 100% raw during this summer season because the lighter, more water-rich the better I feel. Every person is unique, so it’s important that you find what works for your body. Because most of us get our produce in grocery stores, it can be very difficult to know what is in season. This is a great time to get out and venture to a local farmer market to try some new fruit or veg, heavier on the fruit. Below are a few of my summer, summertime favorites that will help you to stay cool during beach season. – Xo Raw Girl
- Watermelon – I love my watermelon in the summer and it’s the perfect refreshing and cooling treat when the heat gets too much. There are many ways to skin a watermelon so don’t get bored by just eating it straight. Try squeezing lime and a pinch of sea salt over your watermelon, or blending in into a summer cocktail with some fresh basil or mint.
- Citrus – Oranges, grapefruit, tangerines oh my! Citrus is an excellent source of vitamin C and research has indicated that consuming foods rich in vitamin C may help to reduce body temperature or just cope with the heat more productively.
- Squash – High in water content, and abundant at local farms in the summer, squash can be a versatile addition to summer nutrition. Try Zucchini noodles anyone? You can also add them to salads and lightly steam them. After steaming, freeze some of the zucchini and add to smoothies to boost the nutrition in your morning shake. Trust me, you won’t even know it’s in there.
- Celery & Fennel – Celery is one of my favorite additions to my daily juices in the summer. Celery also contains a healthy amount of sodium, and is a great juice to drink to maintain electrolyte balance. Fennel is a super delicious addition to salads and also can be juiced. Both celery and fennel are diuretics, which promote the formation of urine in the kidney.
- Cantaloupe and Honeydew Melon – Both melons have high water content, are diuretics, and can be a refreshing addition to a summer fruit salad.
- Apricots, Peaches, Nectarines – Nectarines and apricots are sweet, juicy, and lovely to carry around as on-the-go snacks in the summer. Both are rich in vitamin A and the antioxidant beta carotene.
- Cucumbers – Up there in the all time favorites for addition to veggie juice in the summer, cucumbers are rich in water content and generally refreshing. Juice it, add it to your salads, and when you have left overs put a few over your eyes to reduce puffiness and relax.
- Coconuts/ Coconut Water – Another amazingly hydrating food, coconuts are excellent for hydration, and coconut water is a great natural source of electrolytes. I love to add coconut water and meat to smoothies in the summer, or even better just eat them plain.
- Radishes – You may usually avoid the radishes when perusing the veggies at your local grocery store, but during the summer you may want to pick some up. Radishes are high in water content, somewhere around 95%, rich in vitamin C and add a nice kick to salads.
- Pomegranates – Rich in antioxidants, vitamin K, vitamin C, folate, potassium and fiber, pomegranates are the bomb.com when it comes to a dense nutrient profile. You can drink pomegranate juice (beware of added sugars) or add the seeds to your salads for a colorful and flavorful summer meal.
References:
Strydom NB, Kotze HF, van der Walt WH, Rogers GG. Effect of ascorbic acid on
rate of heat acclimatization. J Appl Physiol. 1976 Aug;41(2):202-5. PubMed PMID:
956103.