Sunday, 22 June 2014

Summer Refreshments

  ☀️ Summer is full of outdoor activities like BBQ's, friends & family get togethers, beaches, gardening, boating etc. In this wonderful season we all know temperatures can really rise and can get really hot. Time to pay extra special attention to properly hydrating ourselves no matter what activity we choose, because heat exhaustion & heat stroke can strike very suddenly depending on our activity, duration, level of hydration and of course tempurature. 
 Play it safe and keep plenty of water with you for all your activities & adventures. 
 **Athletes .... You know how important hydration is during normal temperatures. Remember you also need extra hydration for your training & events from extra sweating in hotter temperatures.

How Much Water Should You Drink When You Exercise? - WebMD
“When you're working out, you're more likely to be losing water, both through your ...much sweat they lost and consequently drank too little to stay well hydrated.

 Not a big drinker?
 Did you know some of our foods contain a lot of water and can help us stay hydrated? Check out below which ones to eat plenty of.

15 Foods That Help You Stay Hydrated - › Home › Food & Recipes
These high-water-content foods are refreshing, hydrating, filled with nutrients, and naturally low in calories.

For example: 

Cucumber is 95% 
Celery, tomatoes & zucchini are 95%
Broccoli, cabbage, cauliflower, spinach & sweet peppers are 93-91% 
Watermelon & strawberries are 92% 
Cantaloupe & raspberries are 91-90% ----- water

Now knowing to stay hydrated with water and that some of our foods contain lots of water to help keep us hydrated, we often get a little tired of just drinking water. To avoid drinking high calorie sugary drinks that seem to be so refreshing but in fact only make us more thirty. Let's make drinking water a little bit more interesting.
 Let's add some fruit or a whole lot of fruit to our water. Not only will the taste be pleasing but you would be adding extra essential nutrients to each and every drink not to mention NO CALORIES OR SUGAR. Just plain ol' goodness. 

Still not satisfying enough? 
Then be even more creative and make fruity tea or green tea as your cold and refreshing beverage. If you need a little sweetener. I recommend coconut palm sugar because it's actually low on the glycemic index so it won't raise your blood sugar levels like regular sugar.** Just a quick note**sugar is still sugar. Calories are still calories and coconut palm sugar is equal in calories to regular sugars. 
A great option I also use is stevia as it has zero calories. I just prefer the taste of coconut sugar in these types of drinks. Being that I don't eat much sugar, I feel it's a treat for me. The choice is yours.


Another cold beverage can be iced coffee. But will this caffeinated beverage actually work against us?

( remember not to over do it on your caffeine intake. No more than 400 mg
( or approx 2 cups ) a day is recommended )

1. It can raise your blood pressure.
2. It can damage your liver.
3. It can make you irritable
4. It can cause insomnia 
5. It can increase risk of osteoporosis 
6. It's additive 

***Myth or Truth*****

 Do caffeinated &  alcohol beverages dehydrate you? 
 Caffiene is technically a diuretic (it increases water excretion from our bodies), you retain most of the water from caffeinated beverages, such as coffee, tea and soft drinks. Alcohol, on the other hand, particularly at high doses, can cause you to excrete more than you consume. One drink, especially of beer, won’t do much (it’s about 92 percent water), but wine and hard liquor have more of a dehydrating effect because of their higher alcohol content.
** be careful while enjoying your favorite fun summer time drinks that you incorporate lots of water to avoid a nasty hang over from lack of hydration plus the increase chance of heat stroke. 

  The above beverages & foods mentioned will help you stay & keep hydrated so you can continue with all your summer fun. Stay Hydrated and Enjoy but mostly, may you be Nutritionally Well.

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