METRO IMAGE Eating or drinking berries is a delicious way to stay hydrated in the summer heat.
This extreme summer heat can be a challenge in a few ways and staying hydrated is definitely one of those challenges.
Hydration is extremely important all the time. We need to have 6-8 cups of fluids every day just for basic bodily functions. That number doesn’t take into account fluid loss from sweating in the summer sun.
We sweat to keep the heat down in our body and stay cool. It also helps to limit the increase in our core body temperature. If you don’t stay hydrated and keep on top of fluid losses from the heat you can quickly become dehydrated. By the time you feel thirsty you are in fact already dehydrated. You may start to get a headache as you become more dehydrated and have decreased muscle function as well as having trouble staying alert and focused. Remember too that fluid needs vary from person to person and for different stages of the lifecycle. Also, sweat rate is unique to each person therefore there is no exact amount you should drink in the heat; just drink lots and lots then a little more.
If you are sweating large amounts it may also be a good idea to drink a sports drink or an electrolyte drink. This helps replace salt and potassium lost in sweat, which is mostly made up of water. Pay attention to the amount of sugar in sports drinks as some are much higher then others and your body doesn’t need all that sugar. It needs fluid and then nutritious food at regular intervals for good health.
Cold drinks with flavour encourage you to drink more. Another great way to make your drink not only more appetizing and healthy but also look really great is to add a few berries. They are bright and colourful and packed with a powerhouse of nutrients and flavour- especially this time of year.
Here are a few ideas to stay healthy and hydrated through the summer heat.
– freeze berries so they will float as ice cubes in your drink and keep it cold or make a little berry ice ring for a pitcher of water, iced tea or lemonade.
– fill your pitcher or punch bowl with equal parts cranberry juice and soda water top with your favorite berries
– Put some berries in the bottom of a glass then mush them up with a spoon (this is also called “muddle”). Top with cold, flavoured, carbonated water.
– coconut water is rich in vitamins and electrolytes like potassium which will help replace fluid and electrolytes lost in large amounts of sweating in the heat.
Enjoy the the summer sunshine and beat the heat by staying hydrated!
Joanne Smith is a registered dietitian.
Pretty in Pink
In a large pitcher Mix together 1 each of frozen concentrate pink lemonade, raspberry punch, cranberry punch. Break apart with a potato masher until slushy then add 7 cups of cold water and stir well. Pour into glasses until about two-thirds full and add cold raspberry gingerale leaving some room at the top. Top with 1 teaspoon of frozen raspberry sherbet and a few raspberries. Delicious and pretty in pink!
