Wellness@Work : Hydrating foods to beat the summer heat 

Beating the summer heat can be easier with the help of refreshing foods that hydrate and cool you down, all while providing essential nutrients.  

It’s also important to avoid or limit foods that have the potential to cause dehydration, discomfort, or digestive issues, such as highly processed foods, spicy foods, alcohol, and caffeine, fried and greasy foods, excessively salty foods, and high-protein meals. 

With that in mind, here are some of the best foods to enjoy during hot days: 

• Water-rich fruits: Fruits like watermelon, strawberries, cantaloupe, and oranges have high water content, helping to keep you hydrated. They are also packed with vitamins, minerals, and antioxidants that support overall health. 
• Cucumbers: Cucumbers are composed mostly of water and are known for their cooling properties. They can be sliced and added to salads, infused in water, or enjoyed as a snack on their own. 
• Leafy greens: Vegetables like lettuce, spinach, and kale are excellent choices for cooling down in the summer. They are hydrating and offer important nutrients like vitamins A, C, and K. 
• Yogurt: Yogurt is a cooling and refreshing food that can be eaten on its own, blended into smoothies, or used as a topping for dishes. It provides probiotics for gut health and can be a satisfying snack. 
• Coconut water: Coconut water is a natural electrolyte-rich beverage that can help replenish fluids and minerals lost through sweating. It is a great alternative to sugary sports drinks. 
• Mint: Adding fresh mint leaves to your water, salads, or other dishes can impart a cooling sensation and refreshing flavor. Mint can also aid digestion and soothe upset stomachs. 
• Cold soups: Chilled soups like gazpacho or cucumber soup are excellent choices for a light and cooling meal in the summer. They are often made with hydrating ingredients and can be very refreshing. 
• Iced herbal teas: Herbal teas such as peppermint, chamomile, or hibiscus can be brewed and chilled for a refreshing and hydrating beverage. They are caffeine-free and offer various health benefits. 

By incorporating these foods into your summer diet, you can stay cool, hydrated, and nourished while beating the heat. 

About the author: Michelle Ryan, an E-RYT 200 yoga teacher and fitness instructor, works as a marketing specialist for USA Health.    

How can you lead a longer, better life? Follow weekly Wellness@Work tips from USA Health Integrative Health and Wellness. We cover ways you can eat better, move better, be more mindful, and find more balance to support your optimal health and well-being. Learn more at https://www.usahealthsystem.com/wellness.