Summer 2025 Nutrition Corner - Let's Talk About Hydration!
Quick Summary
- Staying hydrated is a key part of good nutrition—not just to prevent overheating, but also to support healthy skin, metabolism, and digestion.
Summer – Let's Talk About Hydration!
Staying hydrated is a key part of good nutrition—not just to prevent overheating, but also to support healthy skin, metabolism, and digestion. While our bodies are amazing at self-regulation, it’s up to us to provide what they need to function at their best.
As temperatures rise in Davis, it’s especially important to stay ahead of dehydration. When we sweat, we’re not just losing water—we’re also losing electrolytes.
Electrolytes are minerals—essentially salts—that help balance the fluids in your blood and tissues. This fluid balance is vital for nearly every body function, including nerve signaling, muscle contractions, and maintaining your pH levels.
Do you ever notice how when you get dehydrated, you get tired?
That’s because low fluid levels can decrease blood volume, making it harder for your heart to deliver oxygen and nutrients to your muscles and brain. This can leave you feeling sluggish, weak, or mentally foggy. Even mild dehydration—as little as a 1–2% drop in body weight from fluid loss—can noticeably affect your energy, focus, and performance. If you’re feeling tired for no clear reason, it might be your water intake—not just your schedule—that needs a refresh.
Water feeling a little boring? You have options!
Did you know that many foods help keep you hydrated too? Vegetables like cucumbers, celery, tomatoes, and zucchini are rich in water and add a nutrient-dense variety to your plate. Fruits such as apples, apricots, nectarines, and oranges offer hydration along with vitamins, minerals, and fiber.
Chia seeds are another hydrating helper! When soaked, they absorb up to 10–12 times their weight in water and form a gel-like coating. This slows digestion and helps retain fluids in your gut, supporting hydration over time.
Looking to spice up your water? Try infusing it with herbs or fruit slices. Or snack on chilled produce like grapes and melon to beat the heat while getting some hydration in, too.
Beware: be mindful of sugar-sweetened beverages. As temperatures climb, it's tempting to reach for something sweet and cold—but many of these drinks are loaded with added sugars and offer little to no nutritional value.
Pro Tip: Add a pinch of salt to fruits like watermelon, or pair hydrating fruits with a protein source like yogurt or cheese. This simple combo can help your body absorb and retain fluids more effectively. In fact, recent research shows that rehydrating with protein-containing solutions may be more effective at maintaining fluid balance than standard sports drinks.Anemia is a common blood disorder affecting roughly 3 million individuals in the United States and an estimated one-third of the global population. It occurs due to a lack of red blood cells or when those cells do not function properly. Without enough red blood cells to carry oxygen, you may feel fatigued, dizzy, or lightheaded – even after a full night’s sleep.
Build-your-own hydration smoothie formula:
a. Liquid base: Water, coconut water, unsweetened almond milk
b. Fruit: Frozen berries, watermelon, mango
c. Hydration boosters: Cucumber, mint, citrus
d. Protein add-ins: Greek yogurt, protein powder, nut butter
e. Extras: Chia seeds (gel-forming, help with hydration!), spinach, ginger
Be safe! Look for signs of dehydration:
1. Fatigue or brain fog
2. Headaches
3. Dry mouth or dark yellow urine
4. Cravings mistaken for hunger
Tip: Don’t wait until you're thirsty—stay ahead of dehydration with snacks and sips throughout the day.
Featured Recipes:
Berry Cool Hydration Smoothie
Ingredients:
½ cup frozen strawberries
½ cup cucumber (peeled and chopped)
1 small banana
¾ cup coconut water
¼ cup Greek yogurt
1 scoop of ice or freeze your fruit for a thicker texture
Optional: fresh mint or a squeeze of lime
Instructions: Blend until smooth. Serve chilled!
Infused Water
Instructions:
1. In a large pitcher, place the desired combination of fruit or herbs. Add ice and fill container with water.
2. Add additional fruit or herbs to garnish, if desired. Remove any fruit, vegetables, or herbs after 24 hours.
Storage: You can leave the fruits, vegetables, and fresh herbs in the water for up to 24 hours. After that, remove them and store the infused water in the refrigerator for up to 3 more days (4 days total).