Hydration, Hydration, Hydration! That is the name of the game in the Mississippi summer. Not only are temperatures soaring, but the humidity has been cranked up a notch. Couple these things with spending more time outdoors both for yardwork and for recreation and that is a recipe for heat-related illness. Staying hydrated isn’t just about quenching your thirst. It is one of the simplest and most effective ways to stay healthy all summer long. But don’t wait until you get thirsty. Hydrating early and often is a much more effective strategy when working or playing outdoors.
Water is the best beverage for hydration. In general, men need about 13 cups and women need about 9 cups of water per day. Individual water needs may be impacted by other medical conditions, like heart or kidney disease, as well as if you are pregnant or breastfeeding. While water is best, if you are doing strenuous activity outdoors, you may also need an electrolyte replacement drink. It is always best to speak to your regular healthcare provider about any specifics needs or restrictions on your water intake.
While water is a delicious, refreshing way to stay hydrated, some people struggle to consume enough. Whether this is simply from preference or just becoming bored with drinking those ounces, there are ways to add flavor and variety to your water routine. The easiest option is to create a fruit infused water by tossing your favorite fruit into a pitcher of water and keep it in the fridge. This slowly releases the essence of the fruit and can last for 2 days. You can also just place your favorite fruit in a glass and top with regular or sparkling water. To take this one step further and create a festive and delicious mocktail, create my watermelon refresher. Watermelon is already a Mississippi staple and incredibly hydrating on its own. Combining it with coconut water, lime, and a little maple syrup or honey creates a drink that is anything but boring as well as packed with extra electrolytes.
Watermelon Refresher
2 cups of watermelon, chopped
1 cup of unsweetened coconut water
1 lime, juiced
1 Tablespoon maple syrup (or honey)
Optional: sparkling water
Add the watermelon, coconut water, lime juice, and maple syrup or honey to a blender. Blend 1-2 minutes until nice and smooth. Strain the liquid through a mesh strainer, into a container for storage. When ready to consume, add ice to a glass and pour in ½ cup of the watermelon juice. Top with additional coconut water or sparkling water. Store the remaining juice in the fridge.
Fruits and vegetables also contain a lot of water naturally. Increasing your consumption of these is a way to get more hydration without having to down another glass of water. While all fruits and vegetables contain water, some are more than 80-90% water. I’ve chosen three of those produce items, peaches (88% water), strawberries (91% water) and cucumbers (96% water) to whip up a quick and easy salsa. This pairs well with the watermelon refresher and is great as a dip or used as a topping on grilled fish.
Cucumber, Strawberry, Peach Salsa
1 cup cucumber, seeded and diced
1 cup strawberries, diced
1 cup peaches, diced
¼ cup red onion, diced
¼ cup jalapeno, diced (remove the seeds for milder flavor)
1 lime, juiced
Optional: chopped cilantro
Add the fruits, veggies, and lime juice to a mixing bowl. Toss to combine. Add chopped cilantro if desired. Serve with tortilla chips or on top of grilled chicken, fish, or shrimp.
In glass or on your plate, make hydration a priority to stay happy and healthy this summer.
