During the summer months, we sweat out water and essential nutrients, which can make us feel tired and sluggish, dietitian Laura Ligos told Insider.
But there are foods we can eat that hydrate our bodies and keep us cool at the same time, The Sassy Dietitian founder said.
In addition to drinking lots of water, eating fruits and vegetables rich in electrolytes can help cool the body down and energize you in the heat, she said.
Water-rich foods can help you stay hydrated
According to Ligos, hydration is the most important way to stay cool when it’s hot. Eating foods with naturally high amounts of water, like watermelon and cucumbers, can replenish the body, Ligos said.
The CDC recommends drinking one 8 oz cup of water every 15-20 min when doing physical activity on a hot day, which equals about 1 quart every hour.
Electrolytes keep your body functioning properly
Electrolytes are important to consume on a hot day because they help maintain the body’s essential functions like breathing, muscle movement, and digestion, Ligos said. Sodium, potassium and magnesium are three of the most important electrolytes to consume daily, she said.
Lightly seasoning foods with sea salt can help you get enough sodium in your daily diet. Sea salt is less processed than table salt and contains trace minerals, according to The American Heart Association, which recommends people don’t exceed 2,300 mg (or about 1 teaspoon) of salt a day. Around 1/3 teaspoons (1,500 mg) is recommended for daily sodium intake, according to Medical News Today.
Ligos said bananas are a great source of potassium, and dark leafy greens are rich in magnesium. She added that most fruits and vegetables contain enough electrolytes for your daily needs. The fresher they are, the more of these nutrients they will have, she said.
Recommended daily intake of electrolytes includes 4,700 mg (a little less than 1 teaspoon) of potassium, 420 mg of magnesium for men, and 320 mg of magnesium for women.
Electrolyte powders, like Liquid IV and Redmond Re-Lyte, can give you extra hydration, according to Ligos. Carbohydrates can be especially helpful if you’re doing a lot of physical activity, because they help draw electrolytes into your cells, she said. Ligos recommends 30 grams of carbohydrates per hour or more depending on the amount of exercise.
Salads and smoothies don’t require cooking and can keep the house cool
Salads and smoothies work as alternatives to baking or frying foods inside, which can heat up your kitchen, Ligos said. If you want to get a little more protein in your salad, she recommends using an air fryer or grilling outside where heat can be dispersed.
For her smoothies, Ligos said she uses an assortment of fruits, Greek yogurt or protein powder, and foods rich in fats like peanut butter or avocado. Smoothies are a great way to get water and electrolytes for the day without having to cook, according to Ligos.
