DID YOU KNOW?: Much of Canada is predicted to encounter warmer than normal temperatures this summer, according to forecasters including those with Environment Canada. Are you prioritizing hydration this summer?
Summer is here and we are feeling the heat, the quest to stay cool and refreshed is on. While sunblock and shade are your trusty allies, did you know that the true champions of hydration might already be in your kitchen? Here’s how you can use food to stay cool this summer.
How Much Water Do You Need?
Hydration is crucial, especially during the hot summer months. The amount of water needed varies based on age, gender, weight, climate, and activity level. On average, men need about 13 cups of water per day, and women need about 9 cups of water per day. Are you hitting these water targets?
We often mistaken thirst for hunger, so prioritizing hydration can help regulate our appetite and guide healthier food choices
Foods That Keep you Hydrated
While drinking water is essential, certain foods can also help keep you cool. Many vegetables and fruits have high water content and are easy to digest, providing a cooling effect on the body. Here are some top water-rich foods to include in your diet:
Romaine Lettuce: 94% water
Watermelon: 92% water
Asparagus: 93% water
Cantaloupe: 90% water
Broccoli: 90% water
Oranges: 86% water
Fun Game: Which Food Has More Water?
Test your knowledge on water-rich foods with this fun game:
Romaine Lettuce vs. Watermelon:
Romaine Lettuce wins with 94% water content.
Asparagus vs. Cantaloupe:
Asparagus takes the lead with 93% water content.
Orange vs. Broccoli:
Surprisingly, Broccoli has more water at 90%.
Other Hydrating Foods to Consider
Cucumbers: With 95% water content, cucumbers are incredibly hydrating and can be eaten as a snack, added to salads, or infused in water.
Strawberries: Containing 91% water, strawberries are not only refreshing but also packed with antioxidants.
Celery: With about 95% water, celery is low in calories and a great addition to your diet.
Tomatoes: At 94% water, tomatoes can be enjoyed in salads, sandwiches, or even on their own.
The Cooling Effect of Spicy Foods
It might sound counterintuitive, but spicy foods can actually help cool you down. Spicy foods trigger heat receptors, which stimulate sweat glands. Sweating is a natural cooling mechanism, and when sweat evaporates, it cools you down. Just remember to stay hydrated, as sweating can lead to fluid loss.
Do You Need Sports Drinks?
Sports drinks are designed for electrolyte replenishment after significant sweat loss from extended exercise. For most people, water and a balanced diet are sufficient to maintain electrolyte balance. Consider sports drinks if you are active for over 60 minutes, especially in the heat.
Natural Electrolyte Sources
Instead of reaching for a sports drink, consider these natural sources of electrolytes:
Bananas: Rich in potassium, bananas are great for replenishing electrolytes.
Coconut Water: A natural source of electrolytes, coconut water is hydrating and refreshing.
Spinach and Kale: These leafy greens are high in magnesium, which is an essential electrolyte.
Tips for Staying Hydrated
Start Your Day with Water: Begin your day with a glass of water to kickstart hydration.
Infuse Your Water: Add slices of fruits like lemon, lime, or berries to your water for a flavorful twist.
Eat Hydrating Snacks: Keep hydrating snacks like cucumber sticks, watermelon slices, or grapes handy.
Monitor Your Urine Color: Light yellow urine typically indicates proper hydration, while dark yellow suggests you need more fluids.
Stay Cool and Hydrated
With these tips and recipes, you can enjoy the summer while staying cool and hydrated. Make the most of your time outdoors with these refreshing and nutritious foods that help beat the heat.
Incorporating Hydrating Foods into Your Diet
To beat the heat, focus on foods with more than 85% free water content. Here are some delicious recipes:
Lettuce Taco Wraps: Swap tortillas for lettuce wraps for a hydrating twist on taco night.
Veggie Noodle Pad Thai: Use spiralized carrots and zucchini instead of rice noodles for more nutrients and hydration.
Watermelon Salad: Combine watermelon, strawberries, and cucumber for a refreshing and hydrating salad.
Upside Down Nutty Peach Cobbler: Enjoy peaches, which are 90% water, in a nutty crumble for a perfect summer dessert.
Lettuce Taco Wraps
Ingredients
For the Chicken Taco Mixture:
1 tbsp olive oil
1 yellow onion, chopped
500g lean ground chicken
2 cloves garlic, minced
1 tbsp chili powder
1 tsp ground cumin
½ tsp paprika
½ cup tomato sauce
½ cup chicken broth
S&P
For the Wraps and Toppings:
12-18 pieces of iceberg, romaine or boston lettuce
Shredded Mexican cheese
Diced roma tomatoes
Diced red onion
Diced avocado
Chopped cilantro
Black beans
Baby corn, thinly sliced
Greek yogurt, plain
Jalapeno pepper for a cool down KICK!
Directions
Heat olive oil in a non-stick skillet over medium-high heat.
Add onion and saute 2 minutes. Add chicken and garlic, season with salt and pepper, and cook, tossing and breaking up chicken occasionally, until cooked through, about 5 minutes.
Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook for about 5 minutes until the sauce has reduced.
Serve mixture over lettuce leaves with desired toppings.
Asian Cucumber Salad
Ingredients
For the Salad:
8 persian cucumbers, thinly sliced
½ red onion, sliced very thin
⅓ cup salted peanuts, crushed
¼ cup cilantro, finely chopped
1-2 thai chilis, thinly sliced with the seeds removed - for a cool down KICK!
For the Dressing:
¼ cup toasted sesame oil
1 lime juiced and zested
1 tbsp fish sauce
2 cloves garlic, minced
2 tbsp honey
Directions
To prepare this cucumber salad, start by preparing the produce. Slice the cucumber, red onion, cilantro, and Thai chilis, and add them to a large bowl. For the cucumbers, I like to slice them with a handheld mandolin to get them nice and thin, but this is optional.
Then, crush the salted peanuts and add them to the same bowl. I like to add the peanuts to a ziplock bag and crush them with a rolling pin, until they are nice and fine.
Next, prepare the dressing. Add the toasted sesame oil, lime, fish sauce, garlic, and honey to a large measuring cup or bowl and whisk until they're fully combined. Taste and adjust the seasonings as needed.
Once the dressing is done, pour it over the salad and toss until the ingredients are fully coated in the dressing.
Serve immediately and enjoy!
Veggie Noodle Pad Thai
Ingredients
For the Pad Thai Base:
2 medium zucchinis, spiralized
4 large carrots, spiralized
1 red pepper, thinly sliced
½ cup thinly sliced red cabbage
½ cup edamame beans, shelled
¼ cup green onions, thinly sliced
2 tbsp hemp seeds
2 tsp sesame seeds
For the Nutty Lime Sauce:
1 garlic clove
¼ cup raw almond butter (any nut butter)
2 tbsp fresh lime juice
2 tbsp low-sodium soy-sauce
2 tbsp water
2 tsp pure maple syrup
1 tbsp toasted sesame oil
1 tsp freshly grated ginger
Directions
Prepare vegetables, and add to a bowl
Prepare the dressing by blending all ingredients in a blender
Top bowls with green onions, hemp seeds, and sesame seeds. Pour on dressing and enjoy!
Optional protein add-ons: cubed extra-firm tofu, grilled chicken breast, sautéed shrimp
Colourful Watermelon
Ingredients
For the Salad Base:
4-5 cups watermelon, cubed
1 ½ cups cucumber, diced into small cubes
1 cup strawberries, sliced
½ cup pistachio pieces
½ cup goat cheese / feta cheese
For the Mint Lime Dressing:
¼ cup olive oil
Juice from 2-3 limes
Zest from 1 lime
2 tbsp finely chopped fresh mint
¼ tsp salt
Directions
For the base, combine all ingredients in a large bowl.
For the dressing, mix all ingredients and pour over the salad base, and enjoy!
Upside Down Nutty Peach Cobbler
Ingredients
For Nutty Crumble:
1 cup cashews, roasted and unsalted
¾ cup whole almonds, roasted and unsalted
¾ cup walnuts, roasted and unsalted
½ cup unsweetened shredded coconut
½ cup golden flaxseed meal
½ tsp salt
¼ cup coconut oil, melted
¼ cup maple syrup
For the Peaches:
6-8 peaches, sliced
¼ cup coconut oil, melted
¼ cup maple syrup
Directions
For the nutty crumble, Coarsely chop cashews, almonds, and walnuts in a food processor (or blender).
In a separate bowl, add to the nut blend, shredded coconut, flaxseed meal, salt, coconut oil and maple syrup and mix. Set aside
For the peaches, in a medium saucepan, add coconut oil, maple syrup and peaches. Heat mixture over medium heat stirring frequently for about 5 to 10 minutes or until the peaches appear soft and caramelized.
Add about 1/2 crumble to the baking tray, and press it down evenly on the bottom, followed by the peaches. Top the peaches with more crumble.
Broil in the oven for 2 minutes to brown the top, and be careful not to burn.
Serving with ice-cream, frozen yogurt, yogurt or whipped cream, and enjoy!
Strawberry Chia Jam
Ingredients
3 cups strawberries, fresh or frozen
3 tbsp chia seeds
2 tbsp lemon juice
1 tsp maple syrup
Directions
Add the above ingredients to a pot on low-heat, and cook for 5-10 minutes, and then blend/mash with a fork.
Let the fruit mixture cool.
Add chia seeds, and let it sit for 20-30 minutes. Enjoy - PB and chia jelly celery sticks are my favourite refreshing snack!
References
Harvard Health. (2015, June 18). The importance of staying hydrated
UCLA Health. (2022, June 17). 15 foods that help you stay hydrated
Wilson, D. (2024, June 5). Sizzle and cool: The science behind spicy foods and hot weather relief. FODMAP Everyday
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