There is no way anyone would question the fact that the summer can get very hot and this is even more apparent for people who live in areas with mild winters and very hot summers. When the temperature gets too high, this can cause a large number of health issues in some people and that is the main reason why we are providing you with some great ideas that will help you stay hydrated and healthy during the summer this year.

The first thing that we need to determine is the amount of fluids that we need daily in order to avoid getting dehydrated. The average adult needs around 10 to 11 cups daily, but there is also the fact that this number would change if you are performing any kind of exercise. If you exercise during the summer you need to make sure that you have plenty of available fluids. Water is the best one, but you could also drink a sports drink to quench your thirst.

• Toddlers need around 5 1/2 cups of fluid daily

• Children up to 8 need around 7 cups

• Pre-teens need about 9 cups

• Teen boys need around 11 cups

• Teen girls need almost 10 cups

• Adults need around 11 cups

There is a good strategy that you could use if you want to be able to get plenty of fluids without having to drink water all the time. All you need to make sure is that you have certain fruits and vegetables in your diet. The Cucumber and the lettuce are great examples of vegetables that have high water content. With up to 96% of water found in both of them and very similar number ranging from 90 to 92% for watermelons, strawberries and pineapples. If you incorporate one or more of these food items into your daily diet, you will see much better results.

Here are a few common fruits and vegetables and their water content:

(Information taken from Bowes & Church’s Food Values, 1994)

Life as we know it would be impossible without water and being able to get plenty of hydration with certain foods is a great way to prepare yourself for the summer days when you need to be out on the streets under the scorching sun. This is even more important if you plan to exercise under the sun. You will have a much better time

You could also start drinking combinations of fruits with water to create delicious drinks. For example you could mix cucumbers, lemons and mints. Then you could do it with strawberries and blueberries. There are other people who prefer to have popsicles from their favorite fruits and they stay hydrated while also cooling down, which is a great way to do this. Another way to stay fresh is to eat salads by combining a lot of fresh fruits and vegetables in one large bowl. This is not only healthy but also quite delicious.

And what about adding some of these fruits and vegetables to water for a yummy fruit-infused water. The combinations are endless! Here are a few tasty combos:

• Cucumber, lemon, and mint

• Strawberries and blueberries

• Oranges and blueberries

• Strawberries, lemons, and blueberries

• Cucumbers, strawberries, and kiwi

Just add water and give them some time to get cold and let the flavors combine. This is a great way to add a little excitement to plain water! It’s easy to get stay hydrated when it tastes this good!

The tips we have just given you about the best summer foods are simply the best ones that we could consider. The reason for this is that they contain the highest amount of water and this is going to be extremely important during the hottest days of the summer. You need to be able to get through the season without ever allowing your body to get dehydrated to a point that could end up being harmful for your health.

It’s important that everyone is able to remember how essential water is during those hot summer days. Avoid quenching your thirst with soft drinks and beer because they do much more harm than good to your system. Take the time to g to the grocery store and pick the best fruits and vegetables that you can find. After a couple of weeks of eating healthy, you will see a huge difference that is not only going to translate in a hydrated body, but also in a slimmer and stronger body.

You will also notice that you are going to feel very light and full of energy in the mornings. This is one of the first things that will happen and the benefits will start to get better and better as time passes. This recipe for a healthy and hydrated summer can also turn into a lifestyle that is going to make it very easy for you to lose weight and feel stronger, lighter and willing to do things efficiently. You are even going to experience more clarity of mind because f the healthy food you are ingesting.

Keep in mind that combining fruits and vegetables with junk food will completely get rid of all the benefits of the good food you eat. Your diet need to change completely in order for the results to be positive and this is a very important thing to always remember.