Beat The Heat - Stay Hydrated!

AS THE SUN SHINES STRONGER AND TEMPERATURES RISE, OUR BODIES REQUIRE PROPER HYDRATION TO STAY HEALTHY AND ENERGIZED DURING THE SUMMER MONTHS.

IT IS CRUCIAL TO STAY HYDRATED WHILE PERFORMING PHYSICAL ACTIVITY IN EXTREME HEAT, ESPECIALLY IN HIGH ALTITUDES.

DON’T WAIT UNTIL YOU’RE THIRSTY! DRINKING WATER THROUGHOUT THE DAY WILL PREVENT DEHYDRATION AND OVER EXHAUSTION FROM THE SUN AND HEAT.

“BEING HYDRATED IS NOT JUST ABOUT DRINKING WATER, IT’S ABOUT HOW YOU NOURISH YOURSELF.”

– RALPH MARSTON

REST, REFRESH & REHYDRATE!

TIPS FOR MAKING THE MOST OUT OF YOUR SUMMER NUTRITION:

HYDRATE, HYDRATE, HYDRATE

DRINK PLENTY OF WATER, ESPECIALLY IN HOT WEATHER. AIM TO DRINK BETWEEN 8-10 GLASSES OF WATER EACH DAY.

FOCUS ON HYDRATING FOODS

FRUITS LIKE STRAWBERRIES, ORANGES, AND WATERMELON, ALONG WITH VEGETABLES LIKE CUCUMBERS AND LETTUCE, HAVE HIGH WATER CONTENT & CAN HELP REPLENISH YOUR HYDRATION NEEDS.

STAY COOL WITH LIGHTER MEALS

AVOID HEAVY FOODS: ON HOT DAYS, HEAVY OR GREASY MEALS CAN MAKE YOU FEEL FATIGUED & UNCOMFORTABLE. CHOOSE EASILY DIGESTIBLE MEALS, LIKE GRILLED FISH OR CHICKEN WITH VEGETABLES OR A SALAD.

SNACK SMART: CHOOSE SNACKS THAT ARE NUTRITIOUS AND LIGHT, SUCH AS VEGETABLES W/ HUMMUS, YOGURT W/ FRUIT, OR A HANDFUL OF NUTS.

BE MINDFUL OF SUGARY DRINKS & ALCOHOL

DRINKS THAT ARE HIGH IN SUGAR - SUCH AS SODAS, SWEETENED TEA AND ENERGY DRINKS CAN LEAD TO DEHYDRATION.

DRINK WATER, INFUSED WATER W/ SLICES OF CUCUMBER OR CITRUS, OR HERBAL TEAS TO STAY HYDRATED WHILE OUTDOORS IN THE HEAT.

IF YOU CHOOSE TO DRINK ALCOHOL, DO SO IN MODERATION AND ALTERNATE WITH WATER IN BETWEEN DRINKS.

LISTEN TO YOUR BODY

PAY ATTENTION TO HUNGER & THIRST CUES. IT’S EASY TO BECOME DISTRACTED AND FORGET TO EAT OR DRINK ENOUGH DURING BUSY SUMMER DAYS.

LISTEN TO YOUR BODY’S SIGNALS AND RESPOND ACCORDINGLY TO MAINTAIN ENERGY LEVELS AND OVERALL WELL-BEING.

ELECTROLYTES

IN HOT WEATHER, REPLENISHING ELECTROLYTES ALONGSIDE WATER IS CRUCIAL FOR MAINTAINING PROPER HYDRATION AND PREVENTING HEAT-RELATED ILLNESSES. ELECTROLYTES HELP THE BODY REGULATE FLUID BALANCE, MUSCLE FUNCTION AND ENERGY LEVELS. SWEATING CAUSES DEPLETION OF ESSENTIAL ELECTROLYTES, SUCH AS SODIUM, MAGNESIUM, CALCIUM AND POTASSIUM.

PLAN FOR OUTDOOR ACTIVITIES

PACK HEALTHY SNACKS. WHETHER YOU’RE HIKING, SWIMMING, OR ENJOYING THE DAY, PACK NUTRITIOUS SNACKS LIKE TRAIL MIX, HOMEMADE ENERGY BARS, AND FRESH FRUIT TO FUEL YOUR ADVENTURES.