By Jillian Boston
Personal Trainer & Fitness Nutrition Specialist
Happy July, I hope you are loving the warmer weather! This month we are chatting about staying hydrated since the warm summer weather can be a shock to our bodies. To help prevent dehydration aim to pack your meals and drinks with hydrating and electrolyte balancing ingredients. In order to do this it’s important to know a little bit about electrolytes and the role they play in the body. Electrolytes are essential minerals that are vital to keeping the body running correctly. They are vital to regulating nerve and muscle function, hydration, and rebuilding damaged tissue. Some examples of electrolytes that you may have heard of before are potassium, magnesium, sodium, and calcium. It may sound cumbersome to get all of these electrolytes from your diet but you would be surprised how many foods contain them! I made it easy for you and picked out my top 5 favorite recipes for keeping electrolytes in line. Enjoy!
Strawberry, Banana & Pineapple Popsicles: These are clutch after a hot sweaty run or bike ride! I make a big batch so I always have one to grab after a long workout to help me cool down. The bananas help replenish your body’s potassium which is essential to electrolyte balance. The strawberries and pineapples help replenish Vitamin C levels which support the immune system and the adrenal glands. Pineapple is also a great source of magnesium which plays a role in muscle function as well as balancing out other electrolytes like sodium. I hope you enjoy this refreshing treat after your next workout! Check out the recipe details here.
Tart Cherry & Lime Drink: Not only is this drink incredibly refreshing, but it is phenomenal for muscle recovery! Cherries have been proven to help your muscles recover faster by helping reduce post workout pain as well as cellular wear and tear. Limes contain electrolytes – potassium and sodium, so combine that with cherries and you’ve got yourself one heck of a post workout drink! This also tastes delicious blended with ice. Check out the recipe details here.
Salty Orange Mocktail: I cannot say enough about this combo of ingredients! Oranges are not only packed with Vitamin C which is essential for a well functioning immune system but they are amazing for the adrenal glands. The purpose of the adrenal glands are to produce hormones that regulate your metabolism, immune system, blood pressure, and stress hormones. The antioxidants in oranges aid in these adrenal processes by protecting them against stress and regulating cortisol function. Pure coconut water is arguably one of the most hydrating drinks out there and it is all natural! It contains potassium and sodium which are essential for fluid balance. And let’s not forget the sea salt in this drink that is loaded with sodium, magnesium, potassium and calcium all of which are the essential electrolytes for hydration. Combine the benefits of oranges with the amazing benefits of coconut water and sea salt and you will have no problem hydrating this summer! Check out the recipe details here.
Blended Salty Watermelon Mocktail: If you are someone who enjoys a cocktail or two then this recipe is great for you! Alcohol can be very dehydrating especially in the heat, so why not create a “mixer” that is super hydrating to balance things out. This recipe is also fabulous on its own and can be great to cool you down after a workout or while at the beach! You’ve already heard a lot about the benefits of salt and coconut water, so let’s chat about watermelon! Whether in a drink or as a snack, watermelon will always keep you hydrated because it is made up of 92% water and contains potassium to help prevent muscle cramping. Next time you are in the mood for a delicious blended drink be sure to give this recipe a try! Recipe details can be found here.
Blueberry Coconut Smoothie: Sometimes it is just too hot to eat a meal and that is where this hydrating smoothie comes into play! This smoothie contains ingredients like coconut water and blueberries to keep you hydrated as well as 26 grams of protein to keep you full! This is my go to recipe after a hot morning workout when I know I need to eat but I do not want anything warm. It truly hits the spot! Try it out here next time you need something cold but filling.
We hope your summer is incredible and that these recipes keep you feeling awesome and hydrated. Cheers!
