Class Recap

Foods That Hydrate

What a glorious time of year in the Pacific Northwest – with refreshing swims in lakes, oceans, inlets, lagoons, sounds, bays, rivers and pools we have countless ways to cool ourselves on a hot day – and I never turn down an opportunity to be in nature near a body of water. One of my favorite things to do is load-up a cooler of fruit and find a quiet place to reflect while savoring of the textures and flavors of each bite. It doesn’t matter where the juice drips, or the seeds land, or how much of it gets on my face because I will quickly plunge into the water and wash it all away!

Nutrition

Keri Romerdahl

Why it Matters

Adequate hydration is important all year round but becomes more critical as we enter the summer months where we tend to be more active and often exposed to warmer temperatures. Surveys show that 60-75% of Americans don’t drink enough water and since we are 60% water this deficit can really play havoc on our health and wellbeing. Common symptoms of dehydration are headaches, lack of energy, dry skin, weight gain, and constipation. Whereas chronic dehydration can also affect mood, cognitive function, vision impairment, tracking, recall, attention and memory.

Putting into Practice

Fruits and vegetables are hydrating because they have a high-water content, but also because they are packed with electrolytes, such as magnesium, calcium, potassium and sodium. When the body loses water when sweating we also lose electrolytes. Electrolytes carry a positive charge and help facilitate many of the bodies processes.

All fruits and vegetables are hydrating, but fruits and vegetables with the highest water content include: Watermelon, cucumber, coconut water, strawberries, celery, lettuce, grapefruit and cauliflower to name a few.

Drinking smoothies, vegetable broths, fruit and vegetable salads, teas steeped in herbs, and coconut water popsicles are great ways to incorporate hydrating fruits and vegetables into snacks and meals.

Take Away

To assure adequate hydration we should be drinking about half our body weight in ounces per day and filling up on plenty of electrolyte rich fruits and vegetables.

Recipes

Chicken Braised in Chickpeas with Herbs & Onions

Apple & Shaved Asparagus Salad

Cabbage & Cherry Tomato Salad

Raita

Celery Salad with Avocado & Olives

Chicken Braised in Chickpeas with Herbs & Onions

serves: 10

Apple & Shaved Asparagus Salad

serves: 10

Cabbage & Cherry Tomato Salad

serves: 10

Raita

serves: 10

Celery Salad with Avocado & Olives

serves: 10