Summer Hydration Alert by Stacey Antine, MS, RDN

Updated: Jul 24



Summer is an exciting time to play outside and be active all day long.  The high heat of the day and lots of play time can lead to dehydration, especially for children and older adults.  Remember that if you are thirsty, you are already dehydrated! 


Before you reach for a Gatorade loaded with food dyes, here are our top hydration tips:

  1. Water!  Make sure you have that reusable water bottle at your side at all times and remember to sip and refill at least 3-4 times a day.

  2. Accessorize your water!  Tired of just plain water?  Boost it with berries, cucumbers, lemons, limes or oranges for a natural splash of flavor.

  3. Smoothy time!  For a super active day, e.g. hiking, biking, make sure to boost your protein and potassium as a recovery fuel.  Smoothies with Greek yogurt, bananas and berries and a splash of orange juice are a natural way to get the fuel and hydration you need.

  4. Eat Fruits and Veggies:  Fruits and vegetables have a high concentration of water, so make sure to eat at least 5 cups of raw veggies a day.

  5. Sea Salt Boost:  Water follows salt, so adding sea salt to fruit and veggies helps the tissues absorb the water.  Check out this delicious Hydration Salad (courtesy of Appetite for Life, HarperOne) for great taste and a serious boost of hydration!

Put down the Gatorade and Vitamin Water! We’ve concocted a natural fruit and veggie salad that’s loaded with vitamins A and C and a lot of water to keep us hydrated all day long, at school or on the playing field. The lime, rich in citric acid, helps keep this super salad fresh for up to 4 days in the refrigerator.

Hydration Salad:

Ingredients: ½ medium honeydew melon, peeled and cut into 1-inch chunks ½ medium cantaloupe, peeled and cut into 1-inch chunks ½ small seedless cucumber, unpeeled and cut into 1-inch chunks Juice from 1 lime 1/8 teaspoon sea salt

Directions: 1. In large bowl, combine melons and cucumber. Add lime juice and salt and toss to mix well.

2. Serve in bowls or large cups to go.


Makes 8 servings (1 cup per serving).

Nutrition Facts per serving: 45 calories; 0g fat, 0mg cholesterol; 12g carbohydrate (1g fiber, 10g sugar); 1g protein; 35mg sodium; 25% Daily Value (DV) vitamin A; 50% DV vitamin C; 2% DV iron.


Stacey Antine, MS, RD, author, Appetite for Life, founder, HealthBarn USA, Director of HealthBarn Foundation, co-host, and recognized as top 10 dietitians nationally by Today’s Dietitian magazine for her work with HealthBarn USA.


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