You probably don’t need reminding that the heat is on right now! We all want to enjoy summer months to the full. However, the body needs to be properly hydrated for energy levels to be sustained and the brain to remain sharp. The body is around 70% water, so what’s the best way of keeping water levels right?

Clinical Nutritionist, Suzie Sawyer, shares her insights on hydration!

Clearly, we lose more fluids when the weather it hot and steamy because, not to put too finer point on it, we sweat more! Plus, exercising during the hot weather is going to require more fluids to be replaced.

The best advice is to try to avoid dehydration. You can tell if you are properly hydrated because your urine should be almost clear. Generally, we need a minimum of the equivalent of eight glasses of water daily, and up to two litres during the really hot weather.   However, there’s lots of water in fruits and vegetables and they also count towards your fluid intake, plus they’ll deliver lots more besides!

The body naturally contains electrolytes, including sodium, and they all help to regulate water balance in the body. Therefore, we know that for effective hydration, water and other essential nutrients are all needed.

Here are five foods that will keep you hydrated all summer long!

CUCUMBER

This is probably the most watery of all vegetables. It contains some great immune-boosting nutrients such as vitamin C, but also provides plenty of electrolytes, so if you’re slightly dehydrated in the heat, it will help to get everything quickly back in balance.

One of the great things about cucumber is that it makes a great snack and is particularly good dipped into hummus. Plus it’s so refreshing; keep a chilled jug of water handy with some sliced cucumber, mint and ginger. It makes drinking water much more interesting!

CELERY

Whilst many people find the taste of celery a little strange and over-powering, it’s certainly worth persevering. It contains plenty of vitamins A, C and K plus some fibre. Celery is also a must for helping to alkalise the body; the body prefers to be slightly alkaline rather than acidic. Over-acidity can cause muscle and joint pain, which is certainly not something you want when you’re out and about enjoying the summer.

Just like cucumber, celery makes a great summer snack or can be added to a smoothie or juice. In fact, having a vegetable juice after you’ve been exercising or sweating a lot in the heat is one of the best ways of re-hydrating the body.

WATERMELON

An obvious and delicious choice for summer! Watermelon needs no accompaniments – it’s just great simply sliced. It’s also perfect added to a jug of chilled water in the fridge and it’ll encourage you to drink more water! Watermelon is just over 90% water and its rich colour means that it’s also a great source of sun-protecting antioxidants.

Plus, if you’re planning a steamy night, then watermelon is the fruit to eat! It contain citrulline which stimulates the amino acid arginine that encourages blood flow to the sexual organs!

BERRIES

Strawberries actually contain the highest water content of all berry fruits and summer is the perfect time to be enjoying them all at their very best. Blueberries, raspberries, strawberries, cherries and blackberries all make great fruit salads, smoothies, crumbles, pies or Eton mess. And because they’re so transportable, they make perfect post-exercise re-hydration snacks.

All berries are packed with anthocyanins, which are plant compounds high in age-blocking antioxidants. So, you’ll skin will look fresh and plumped from being properly hydrated and nutrient-loaded.

SPINACH

Whilst it can be very frustrating when cooking with spinach, as it reduces down so dramatically, its high water content makes it an excellent summer vegetable. It’s best added to salads to enjoy all its nutrients, but most importantly, to keep the body super-hydrated.

Additionally, spinach is high in lutein and zeaxanthin, both powerful carotenoids which are very protective of the eyes. Whilst you should always be diligent about wearing sun-glasses when the sun is strong, your eyes will be better protected from the blue light that’s emitted from electronic devices, particularly computers.

So, whilst you’re eating your way to optimal hydration, you’ll also be benefitting from a great nutrient boost at the same time.

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