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6 Helpful Hydration Ideas for Extreme Heat

6 Helpful Hydration Ideas for Extreme Heat

, by Rosanna Thill, 2 min reading time


The excessive heat can make everyone feel tired and grumpy and staying hydrated is key to navigating the worst of the summer heat. Everyone knows they should gulp down 8-10 glasses of water daily but in excessive heat conditions, but there is more you can do to keep yourself hydrated and healthy – including adding some surprising foods and ways to add more electrolytes to your diet that help hydrate your cells.

Symptoms of early or mild dehydration include:
(one or more of the following)

  • Fatigue and lack of energy and vitality
  • Overall muscle weakness
  • Dizziness and/or confusion
  • Camping in the arms and legs

Feel like you can’t drink any more water?

Keep yourself hydrated with these water-rich cooling foods and drinks in extreme heat.

  1. Eat Watermelon – There's a reason watermelon is a summertime favorite – it's 90% water! Learn some new recipes and try grilled watermelon or watermelon, mint and feta salad to add more watermelon to your diet. Nothing beats a bowl of good old fashioned fresh watermelon!
  2. Celery – Eat 2 to 3 celery sticks to replenish levels of sodium, potassium, magnesium, and other vital minerals.
  3. Rice – Yes, you read that right – your Chinese take-out staple is actually a good source of hydration. Choose brown over white and enjoy the benefits of additional water absorption thanks to the preparation of rice where each grain acts as a little tiny sponge soaking up water as it cooks.
  4. Cucumbers – at 95 percent water content, a cup of cucumber slices is nearly as thirst-quenching as a glass of water. Cucumbers also provide a little fiber and some vitamin
  5. Strawberries – deliver the most vitamin C of all berries and also provide folate, a B vitamin that’s essential for the healthy growth of new cells. And, since they’re 91 percent water, they’ll contribute significantly toward your overall fluid intake
  6. Electrolyte Supplementation: There are just a few foods rich in electrolytes that people lose when they sweat and need to replenish them to regain energy. You can also add electrolytes to water or your favorite beverages, for example:

Electrolyte Boosters

  • Hydra X®: another refreshing drink that has a balanced blend of electrolyte beverage that is low in sugar and everyone in the family can enjoy this; lemon lime flavor or fruit punch
  • ConcenTrace® Trace Mineral Drops: add 3-5 drops to 8oz of water
  • Coconut Water: very refreshing drink a high potassium and mineral content

In closing, your body is 75% water and its needs more than just water to keep hydrated! Research shows that eating foods that are full of water helps keep you satisfied on fewer calories. So incorporate fresh fruits, vegetable, other nutrient dense foods and use electrolytes supplementation as needed to keep up our energy level and shape up our waist line not only during the summer months, but all year long!


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