How to Stay Hydrated and Healthy with Fruits and Veggies this Summer!

As you can tell, summer is here (officially on June 21st, but hey – who’s counting…) which means it is time to get outdoors, try something new and embrace the beautiful state that we live in! The sunshine state is known for its hot and humid summers which is why it is so important to take care of our bodies while we are enjoying all the wonderful activities this summer. Lucky for you, it is easier than you think to stay hydrated and healthy all summer long! Here are a few fruits and veggies to stock up on and keep handy as you venture off this summer.

1. Melons and Berries: watermelon, honey dew, and strawberries are packed full of water and potassium to help maintain fluid balance and ensure the pH in your blood stays within normal ranges. Enjoy these on their own or diced up together in a fruit salad!

2. Cucumbers: like most veggies are full of health benefits. These greens contain vitamin C and caffeic acid, which helps enhance your immune system and soothe the skin. Use these as a substitute for chips with hummus, as a salad topping, or add to your water or teas for a refreshing summer splash.

3. Coconut water:  This is my favorite new addition to my summer smoothie line up! Coconut water contains tons of electrolytes, vitamins and minerals that are crucial in rehydration. You can compare the benefits of coconut water to many sports drinks out there – only this natural source typically contains less sodium, more potassium and has less natural sugars.

4. Cabbage: The amazing “filler” green that has so many benefits! Typically known for reducing cholesterol, this lettuce is great to eat anytime of the day. Packed full of fiber and natural probiotics, cabbage helps repair the body from the inside out and can also aid in weight loss. Enjoy raw mixed into your salad, in wraps or make a raw coleslaw cabbage salad with tuna for a refreshing summer power lunch.

5. Red Bell Peppers: Like most veggies, peppers are great hydration and nutrient sources. They contain vitamin C, thiamine, vitamin B6, beta-carotene and folic acid. Red bell peppers are even better because they contain lycopene which is found in antioxidants and has even been known to help reduce the risk of certain cancers. Enjoy raw with your favorite hummus, on top of a salad or grilled up on a skewer with some pineapple for even more hydrating benefits.

6. Carrots: Don’t let this root fool you – carrots are made up of almost 90% water and contain more beta-carotene than any other vegetable. Beta-carotene helps support eye health and reduces the risk of certain cancers. Use these diced on top of salads, with your favorite veggie dip – or just snag a bag of baby carrots for the road!

7. Grapefruit: Known to help control appetite – these Florida favorites are perfect hydration sources, easy to find and are packed with vitamin C and lycopene. Stick with red grapefruits for maximum vitamin and mineral benefits. These are a great afternoon snack to hold you over by providing an excellent source of fiber!

Word to the wise – always consume fruits on an empty stomach!  I urge everyone NOT to eat fruit after a solid meal because it can lead to a digestive nightmare. The reason is because fruit digests extremely quickly and when you eat fruit after concentrated foods, they get held up. Leaving you feeling bloated and the nutrients will not be absorbed as efficiently. So remember, always eat your fruit, but eat them on an empty stomach!

Most importantly though – stay hydrated this summer and remember, everything in moderation! Adding a variety of color to your everyday diet is a great way to judge how many different vitamins and minerals you are consuming. The more color the better! If you need help finding new and creative ways to add in these ingredients to your current recipe selection feel free to reach out to me and the FitPros at Pura Cycling Studio at 813-501-2124! We offer nutritional guidance and fitness assessments for all our members. See you around town!