Eat your way to great hydration

Close up of woman on beach with a glass of water to represent hydration

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!

SMALLER--4 Suzie Blog pic

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.

Close up of cucumber

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.

Chopped celery and celery stalks on a wooden chopping board

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.

Watermelon segments on a wooden board

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.

Blueberries and strawberries in a heart shape on a wooden board

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.

A pile of spinach leaves

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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Celebrate the summer berry season

The Great British institution of Wimbledon kicks off this week, and whilst in celebratory mood our thoughts tend to turn to strawberries.  Home-grown British strawberries are at their absolute best right now in terms of flavour and the great news is that they also deliver some amazing health benefits. 

Clinical Nutritionist, Suzie Sawyer, shares the health benefits of these heart-shaped fruit.  And if strawberries don’t ‘float your boat’ there are plenty of other berries to choose from!

SMALLER--4 Suzie Blog pic

STRAWBERRY NUTRITION

It may surprise you to know that strawberries are not actually a fruit at all!  This is because their seeds are on the outside, not the inside. They are actually part of the rose or rosaceae family!

Strawberries are a very rich source of vitamin C.  In fact, they feature at about number five in the list of foods highest in vitamin C.  They also contain folate, one of the family of B vitamins that delivers great energy.

Strawberries contain manganese, which is great for the joints.  This benefit is further enhanced by the presence of compounds called ellagitannins which help manage inflammation in the body (which ultimately can cause pain). So if you’ve been hard at work in the garden and your back is complaining, you know what to reach for!

Anthocyanins provide the amazing red colour of strawberries, and these plant compounds also deliver some powerful immune-boosting antioxidants.  Strawberries are also high in fibre to help keep the bowels running smoothly and support a healthy heart.

THE HEALTH BENEFITS OF STRAWBERRIES

As well as their enviable nutritional profile, strawberries are beneficial in a number of health conditions.

With Type 2 diabetes becoming ever more prevalent, one of the best ways to try to avoid its onset, is by eating foods that are known to be low glycaemic (or low GI).  This means that whilst they contain sugar, mainly in the form of fructose, this type of sugar is released more slowly into the body. Therefore, this helps to balance blood sugar levels, an imbalance of which can lead to Type 2 diabetes. Strawberries actually have a much lower glycaemic index than other fruits such as bananas, pineapples, apricots and cantaloupe melon.

As previously highlighted, strawberries are rich in antioxidants which help to reduce inflammation in the body, and this too can have positive benefits on brain health.  Even though very limited research has been carried out, it seems that eating strawberries can help re-generate the nerves involved in the area of the brain that processes new information. So summertime, when strawberries are at their best, might be a great time to learn something new; maybe a foreign language so you’ll be well prepared when next year’s holiday comes around!

So, what if strawberries aren’t top of your berry list? No problem – there are plenty of other berries to choose from!

BLUEBERRIES

Ranked second only to strawberries in terms of their popularity, blueberries are often referred to as a superfood.  As with strawberries (and other berry fruits), it’s all about the colour. The deep pigment colour is attributed to anthocyanins, which are very powerful compounds that provide antioxidants.

Part of the reason that blueberries are often termed superfoods, is because they have a wider array of other health-boosting plant compounds than almost any other fruit. They have been found to be great for maintaining sharp brain function, keeping blood sugar levels in balance and supporting the eyes.

CHERRIES

Whilst cherries may be seen as more difficult to eat because of the stone, they more than make up for this inconvenience with their nutritional benefits.

Cherries come in the form of sweet or tart and they actually provide different health benefits.

Whilst they’re a rich source of vitamin C just like the other berry fruits, all cherries have been found to help combat the painful condition, gout, which causes very painful and inflamed joints.  Gout is caused by too much uric acid in the blood and cherries actually help to reduce this, thereby aiding symptoms.

On the other hand, tart cherries are one of the only natural sources of melatonin, the body’s sleep hormone.  They are fairly sharp to eat whole, therefore are best consumed in tart cherry juice which can be sipped morning and evening for best effect.

BLACKBERRIES

If strawberries are closely associated with Wimbledon, then blackberry-picking just shouts ‘summer’! Wild blackberries are abundant on the hedgerows and are an amazing accompaniment to many a dessert, particularly a fresh, fruit salad.

Whilst they contain an amazing array of powerful plant compounds, blackberries also provide an impressive amount of vitamins including vitamins A, E, K and the B vitamins. Blackberries are also high in two carotenoids, lutein and zeaxanthin, which have been found to be highly beneficial to eye sight.

So summer berry season is here!  Enjoy them all for extra health and nutrition benefits and feel energised all summer long!

FOR MORE GREAT DIET AND LIFESTYLE ADVICE:

Sign up to receive our blog and get a weekly dose of the latest nutrition and health advice direct to your inbox.

Follow us on Twitter @feelaliveuk for nutrition, lifestyle and well-being tips.

Visit us at www.feelaliveuk.com for the latest offers and exclusive Alive! content.

Follow and Chat with Suzie on Twitter @nutritionsuzie

For everything you need to know about vitamins, minerals and herbs visit Herbfacts