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

“Dear Chef Anthony: Hi! It’s the kids from Room 223 [and their teacher, Mrs. Smith]. We thank you for providing us with such great snacks and lunches! We know how hard you and your staff work. We have been talking as a class and we came up with some of our favorite snacks. We really love the brownies, chocolate chip cookies, and Scooby snacks. The soft pretzel bits are really good, too. Thank you again! ”

“Thank you all for such a wonderful grand pasta buffet on Friday! Everything went so incredibly smooth - from set-up to break-down. The menu was thoughtfully planned and the lunch was such a treat and undeniably delicious - the best I’ve ever had! I have heard only glowing reviews of the luncheon. Thank you guys today and every day!”

“I wanted to recognize the individuals at the Valley Forge Site Café who have been supporting us throughout the COVID-19 Pandemic.  I have been onsite at least a few days every week since June 2020 and I noticed that the team continued to provide quality and timely service for breakfast and lunch.  They effectively packaged the food to maintain CDC guidelines. Thank you!  ”

“I will say lunch was pretty awesome today.”

“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.”

“The roasted tofu/noodle/edamame arugula salad with cabbage, carrots and red peppers was something that I would buy from a restaurant or food truck without question. It would win best school lunch in the U.S. without a doubt if there was such a competition! The textures and flavors were a perfect blend, tied together by an excellent dressing. I don't think anyone would be mad if that popped up on the menu every week. Thanks again to you and your staff for such high-quality food!”

“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.”

“I wanted to let you know that for this entire school year I have been so well fed! I LOVE LOVE LOVE LOVE all the diversity of salad choices we have each day and the amazing entrees.  My favorites are the carnitas, chili, curry, and cajun chicken days.  I am so grateful for all the care that goes into the food because I know I do not eat enough vegetables or balanced meals without you and your crew's work.  Thank you so much!  You take such great care of us!!”

“Thank you so very much for the AMAZING dinner you provided for the President, Dean and Jim & Marilyn Simons. They really enjoyed it!! It was perfectly thought out and delicious. Your expertise and impeccable presentation and taste were truly appreciated!”

“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!”

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