Have you noticed that you’re more dehydrated lately? Even on our normally temperate Pacific Coast, we’re under intermittent heat domes this summer. That means we can lose hydration and feel more thirsty or tired. Or we can have mild headaches and other symptoms.
In fact, as we get older, we can become more sensitive to heat. That’s certainly been true for me. We can perspire more easily in humid heat, or we may not have such an obvious sign if the air is dry.
It’s been estimated that about 75% of American adults are at least mildly dehydrated. Imagine a wilted flower. Heat can do the same thing to us humans. So, how can we maintain healthful hydration, especially when the climate is changing?
This is a nutrition issue. Dehydration means that we’ve lost not only water, but also essential nutrients and minerals (called electrolytes) that help regulate body temperature, muscle activity (including heart), waste removal, and other necessary life functions. These include potassium, sodium, magnesium, calcium, chloride, phosphate and bicarbonate.
I’ve read plenty of hype about how certain powdered electrolytes can be added to water to increase hydration. Or how sports drinks will act as “hydration multipliers.” In other words, they may claim that one glass of liquid with added electrolytes can equal three glasses without electrolytes.
But I’m not one for hype. I like to search for facts and science-based evidence. And I’ve learned that this is not true! Adding electrolytes to a glass of water or ingesting a sports beverage will hydrate you faster than just water alone. But it will not hydrate you more than water alone. That said, it does replace critical nutrients.
What’s good for hydration?
The science says that water tops the list. It’s simple, cheap and readily available. What else? Milk is good, especially if you’ve been exercising and need the protein support for muscles. Low-fat is best. Of course, use milk substitutes such as oat or soy milk if you’re lactose intolerant.
Sports drinks do have their place but note the calories and the ingredients. Some may have far too much sugar. And some people find the flavors to be unpalatable. Fruits and vegetables with high water content – more than 90% water – are also excellent sources of hydration.
UCLA Health says that these include cucumbers and iceberg lettuce (both are 96% water), followed closely by celery, radishes, romaine lettuce, tomatoes, zucchini, summer squash, asparagus, bell peppers, cauliflower, mushrooms, spinach, strawberries and watermelon.
All of these are easy to incorporate into summertime snacks and meal planning. Just walk through the produce section or the local farmers markets, reach out, and fill your baskets with healthful bounty.
Try these, too
We can’t always carry watermelons or tomatoes around. So, what’s easily portable? I’ve used Liquid IV, a powdered electrolyte mix that dissolves readily in water.
It comes in 17 tasty flavors, and you can carry the single-serve packets in your purse, backpack or pocket. Very handy on hikes or at the gym. This is available at about $25 for 16 packets. Or for less at Costco.
I received samples from Green, a doctor-created organic powder based on coconut combined other ingredients such as pineapple, lime, guava and cacao. It also comes in packets. Added to cold water, it provides not only electrolytes, but also trace ionic minerals and caffeine equal to three shots of espresso. Order online at about $80 per 30 servings.
Another caffeinated tea product is Tropical Green from Kubo Tea. Its ingredients include organic green tea, chamomile, carob, calendula flowers, safflower, caffeine and more. The company’s poetic description says, “Citrusy waves of tropical essence and chamomile burst onto green tea’s quiet shores.”
I like citrus, so this tasted perfect for summer. The pyramid-shaped tea bags must be brewed in hot water. If you prefer a cold drink, pour the brewed tea over ice. A package of 20 tea bags runs about $15.
Tip of the Week
If you want to dice hard-boiled eggs or avocados quickly, try this. Place a wire cooling rack (the criss-cross kind) over a bowl. Then press the food through it. This won’t work for firmer ingredients, but it’s perfect for these two.
Recipe of the Week
This summery kebab recipe came from Jeremy Juhasz and Spice World, provider of ready-to-use ginger and garlic. It’s easy, fast and just the dish to make when the heat’s on and you’re of a mood to cook outdoors.
Garlic Ginger Chicken Kebabs
Makes 6 kebabs
Ingredients
6 kebab skewers
1 tablespoon olive oil
1/4 cup pineapple slices
Salt, to taste
Pepper, to taste
2 tablespoons Spice World Squeezable Ginger OR Ready-to-Use Jar Ginger (or the brand of your choice)
2 tablespoons Spice World Minced Garlic or Squeeze Garlic OR
12 cloves Spice World Peeled Garlic, minced (or the brand of your choice)
2 tablespoons white vinegar
1 pound boneless skinless chicken breast, cut into 24 pieces
1 bell pepper, trimmed and cut into 24 pieces
1/4 yellow onion, peeled and cut into 24 pieces
Instructions
1. If using wooden skewers, soak them in water for at least 30 minutes. Skip this step if using metal skewers.
2. Heat the grill, or preheat the oven to 450F.
3. Purée olive oil, pineapple, salt, pepper, ginger, garlic, and vinegar in a food processor until smooth. Place the chicken pieces in a large bowl, and pour the mixture over. Cover and refrigerate for 30 minutes.
4. When ready to cook, alternately thread the chicken, bell pepper, and onion pieces on skewers (4 of each on each skewer).
5. Cook on the grill, turning a few times, until the chicken reaches 160F measured with a meat thermometer. Or place the skewers on a foil lined baking sheet and place it on the top rack of the oven for 20–30 minutes. Flip the skewers halfway through.
6. Note: Do not reuse any marinade after using it to marinate raw meat.
Personal note
Happy birthday to my grandson, Áedán Carlton, who is in Pittsburgh training at-risk youth how to work successfully in the restaurant business. He is a graduate of the Cabrillo College culinary arts program.