Tips and Tricks to Stay Hydrated in the Summer Heat - CulinArt Group

Eat Well Blog

Tips and Tricks to Stay Hydrated in the Summer Heat

We are deep into the summer heat waves, so it is extremely important to discuss how to stay hydrated and how to be aware of the signs of dehydration to stay ahead of the hydration game.

How to stay hydrated:

  1. Drink Water: 60% of our body weight is water. With this being said, it is clear how important it is to maintain proper hydration to allow for proper body functioning. The amount of water required varies depending on age, weight, and gender. So, it is necessary to listen to your body and be aware of your own specific signs of dehydration.
  2. Recognize Signs of Dehydration: There are many signs of dehydration which help us recognize when we need water. The most common way to recognize the start of dehydration is to look at the color of your urine. If it is a clear pale-yellow color, you are consuming enough water but if it is a dark yellow/amber color, you are not. Stay ahead of dehydration by properly hydrating before activity during, during activity, and after activity during the hot months. Warning signs of a heat illness when dehydrated can include but are not limited to:
    • Decreased amount of urine
    • Dry mouth
    • Dizziness
    • Fatigue
    • Heart palpitations
    • Fainting
  1. Include Electrolytes: Electrolytes like, sodium, chloride, and potassium, assist in the body’s fluid balance. In addition to fluid balance, electrolytes are also involved in electrical activity in the body, related to muscle contractions. Especially after a sweat session or a very hot day, it is necessary to replace our body’s electrolytes lost through sweat. Replace electrolytes by drinking commercial sports drinks or snacking on salty foods like pretzels.
  2. Stay Cool: When there is a heat wave in the summer, and you are participating in outdoor activities, it is especially important to stay properly hydrated! Be sure to make your refillable water bottle your best friend, so you know you always have a source of hydration nearby.
  3. Eat High-Water Content Foods: There are several foods with high-water content that would aid in hydration. These include many fruits and vegetables such as cucumbers, tomatoes, watermelon, spinach, grapefruit, and peppers. In addition to drinking water and other hydrating beverages, include these fruits and vegetables for hydration + nutrients. On a super hot day, a cool, icy smoothie is a great way to hydrate.

Although water is the simplest and best drink to stay hydrated with, there are also many other options! These may include coconut water, green tea, kombucha, Gatorade, and seltzer. If you’re looking for ways to spruce up your plain water – try adding slices of citrus (lemon, lime, orange, grapefruit) or refreshing slices of cucumber and basil or mint.

What is your favorite way to stay hydrated during the summer months?

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  • July 26, 2021



What our clients are saying

“What a wonderful dinner we had tonight for our international families. The food was delicious and well presented as well.”

“Thank you for including me today in the food waste demonstration/[chef competition] and flattering me with the role of “judge.” I will proudly don the [Stop Food Waste Day] apron the next time I plan an “event” in our own kitchen. I think this is a very worthwhile cause and the statistics you read off are staggering. They, alone, can intimidate a home chef, let alone be the “driver’ for a professional one.”

“Thank you and your staff for all the care and thought you give CSW adults and students. You approach events with such care and elegance- I don’t know how you do it! Especially day after day. Please thank all your staff for their wonderful work and kind manner with all of us. Here is to a great year!”

“Many, and I do mean many, thanks for a great Parents Weekend.  I heard from so many happy parents and you all work very hard to make it happen.  In gratitude and kindness…”

“We are so thankful and so impressed by your immediate attention to our power outage. It was such a relief to see all the equipment and workers coming in within a few hours of the outage. Thank you for serving dinner to all [the] students in a very difficult circumstance. Please extend our thanks to your workers who braved cold weather to grill hamburgers and hotdogs.”

“With all the prep work from Winterim ramping up and classes continuing as usual, it's a busy time to be a Forman teacher. Imagine my delight, tired as I was, when I delved into the upscale-restaurant-quality chicken parmesan our dining hall served last night. Forman is all about support, and providing our students with a dinner of that quality is just as important a measure of support as anything that happens in a classroom.”

“I can’t thank your entire team enough for the outstanding service, food, displays, everything!  You are a master at detail, and because of that Adam and I were able to focus on the parents.  I know what a sacrifice pulling off a weekend like this means, we are so appreciative and grateful to you all for your talent and generosity.”

“I ALWAYS feel spoiled by the meal offerings at CSW (The Cambridge School of Weston) and am entirely grateful for it. As I eat today's delicious and lavish lunch (and think about yesterday's as well), I can't tell you how much I feel so well cared for here, both with the food and by the dining hall staff. CSW cares for us in so many ways, both big and small.”

“Thank You! Chef Budd [and team], you overcame a new online ordering system (and hundreds of labels daily!), provided creative and healthy menus, continued to connect with local farmers to incorporate locally sourced ingredients, and worked tirelessly to serve the school community on three campuses.  While it feels like you are all a little like the Wizard of Oz right now, working behind a curtain in a kitchen far away, we sense your smiles and your passion to deliver the best possible service during these trying times. We are all so grateful!”

“I will say that CulinArt has always been a very collaborative partner to T. Rowe Price, listening to our current needs and future goals and suggesting realistic and achievable strategies to meet those goals.  2020 was obviously no exception.  CulinArt also altered other areas of our OCS and pantry programs to create safer environments for all our associates. We can only thank you for your continued flexibility and innovative ideas through these difficult times.”

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