By Michael Hartman, Vice President of Research and Development at Plexus Worldwide
Arizonans dread it but we know it’s coming — triple digit weather. In these summer months, we need to stay cool and most importantly — hydrated.
Body Physiology- What happens at 100 Degrees?
It’s important for Arizona residents to understand what happens physiologically during extreme temperatures — which is anything over 110 degrees Fahrenheit. Studies from the University of California show that extreme heat changes the gut microbiome, which can lead to lasting problems with vital organ systems. Residents don’t need to fear the heat, but instead, be prepared and make adequate lifestyle changes, as needed.
Signs You’re Dehydrated
A major recommendation is to drink water before you’re thirsty. Water is always the best replenishing option and during extreme heat, adding electrolytes or salt will restore lost minerals. Signs of dehydration include dizziness, dark urine, headaches, fatigue, a dry mouth, or muscle cramps.
Top Hydrating Foods
Hydration is a crucial aspect of wellness to prevent short and long term illness. And, when water gets boring, you can always turn to hydrating foods.
Cucumbers
Made up of 95% water, cucumbers top the list of most hydrating foods while staying low in calories and high in fiber.
Tomatoes
Also at 95% water content, tomatoes are a fruit that can be served a number of ways and contain nutrients such as vitamin A, potassium, and vitamin C.
Celery
Primarily composed of water (about 95%), celery makes a refreshing and crispy snack of choice on a hot summer day. Celery also contains electrolytes, which helps the body retain water.
Melons
Seasonal to summer, melons (watermelon, honeydew, and cantaloupe) are a great option for hydration with about 92% water content. They also have a high amount of vitamin C, a nutrient that can assist in both preventing and repairing sun damage.
Strawberries
Strawberries are made up of about 92% water but in addition to them being a wonderfully hydrating snack, they’re low in calories but high in fiber and antioxidants. Other hydrating foods that might not be top of mind but include silken tofu, apples, and leafy greens like lettuce and spinach.
