Hydration Fruit Salad

Is it really August already??? Where did summer go? This summer has been a humid and one (well I think). With hot, humid weather comes an additional need for more water! I am going to be focusing on hydration for this post and at the bottom read about my amazing weekend at The Good Fest!

A big question I ask clients, "How much water are you drinking a day?" Lately, everyone carriers a water bottle with them. Now a days, the water bottles are so cute, so why wouldn't you want to carry one around? They even have water bottles that connect with your phone and remind you to drink more water by an app (CRAZY)! Whatever it takes to drink more water.
Recently, I have been getting bored of drinking plan old water. Lemon has been my go to addition in my bottle. Other water additions I have tried: mint & cucumber; lemon, lime, orange; peach & mint; and just lemon. When I really want something different, my husband and I are hooked on La Croix passion fruit and I love coconut seltzer. We also stock vitamin water zero for a post- sweaty workout or yard work to provide more electrolytes. Whatever it takes to pick up a water versus a soda/high sugar beverage, I am all in.

Why is hydration so important? 

• We need to replace lost fluids after we go to the bathroom (#1&#2), sweat, and from breathing.
• Water makes up more than half your body weight--Every body system depends on fluid
• Nutrients are carried to cells by fluid 
• Keep your body temperature normal
• Prevent heat exhaustion and stroke
• To lubricate and cushion joints
• Protect tissues 

What are signs that I need more fluid?

• Low blood pressure, dizziness, confusion, dark urine color, little to no urination, dry mouth, headache

 How much fluid do we need?

• Normal person: about half your body weight in ounces [Ex: 140lb person = 70 oz) OR 30ml/kg (ex: 140lb (63.6kg)=1909ml (1.9 liters or 64 oz)]
• Check with your doctor for your amount if you are on any meds (ex: diuretics) or have any health conditions (especially heart, kidney, or liver problems that make you retain water)

Resources:

CDC

Medline Plus

Family Doctor. org

Fluids can also be found in fruits and vegetables. Watermelon, cantaloupe, cucumber, lettuce, and tomatoes are high in water content. This fruit salad is a great addition to your summer BBQ to help your friends and family to stay hydrated along with tasting good and providing tons of vitamins (HELLO VIT C!) and minerals (HELLO POTASSIUM).

Hydration Fruit Salad

 

Ingredients:

• 1/2 large cucumber, some skin removed
• 1/2 cantaloupe
• 1/4 large watermelon
• 1/4 cup mint leaves 
• 1/2 lime juice 

Directions:

1. Using a melon baller, scoop fruit and cucumber into a bowl.
2. Squeeze lemon juice on top. 
3. Mix in mint leaves.
4. Enjoy this refreshing hydration salad. 

Cantaloupe Nutrition Tips 

 ⬆️vit C: prevent damage from excess free radicals; enhances iron absorption; required for collagen production for skin and bones; help produce serotonin  

⬆️vit A: antioxidant, anti-inflammatory; important for eye health  

⬆️potassium: can help lower blood pressure {used with a low salt diet}; important electrolyte to help conduct electrical charges within the body; helps reduce kidney stone risk  

⬆️luteolin {flavonoid}: anti-inflammatory, anti-oxidant properties, and memory enhancer