June 23 is National Hydration Day, a solemn reminder that staying hydrated is one of the essential components to a happy, healthy summer at the beach.
Whether you’re spending the day unwinding along the shores, casting a line from your favorite local fishing spot, or kayaking through the sound, the combination of heat, humidity and sun can quickly lead to dehydration. According to health experts, dehydration increases the risk of heat exhaustion and heat stroke, with children, older adults and people spending extended time outdoors being especially vulnerable.
While drinking plenty of water should always be your first line of defense, eating water-rich fruits and vegetables can also help replenish fluids while providing vitamins and electrolytes your body needs.
These five easy recipes are packed with fresh, seasonal ingredients that will help you stay cool all summer long.
Watermelon Lime Ice Pops
Ingredients
- 4 cups seedless watermelon, cubed
- Juice of 1 lime
- 1 tablespoon honey (optional)
- Fresh mint leaves (optional)
Directions
- Blend watermelon, lime juice and honey until smooth.
- Stir in finely chopped mint if desired.
- Pour into ice pop molds.
- Freeze for at least 6 hours or overnight.
- Run molds under warm water for a few seconds before serving.
Tropical Hydration Smoothie
Ingredients
- 1 cup coconut water
- 1 frozen banana
- 1 cup frozen pineapple
- ½ cup mango chunks
- Handful of spinach
- Juice of ½ lime
Directions
- Add all ingredients to a blender.
- Blend until creamy and smooth.
- Serve immediately.
Tip: Coconut water naturally contains electrolytes, making it a great post-beach refreshment.
Strawberry Cucumber Mint Infused Water
Ingredients
- 1 pitcher cold water
- 1 cup sliced strawberries
- ½ cucumber, thinly sliced
- Handful of fresh mint
- Ice
Directions
- Combine strawberries, cucumber and mint in a pitcher.
- Fill with cold water and ice.
- Refrigerate for at least one hour.
- Refill with water once or twice before replacing the fruit.
Watermelon Cucumber Feta Salad
Ingredients
- 4 cups cubed watermelon
- 1 cucumber, diced
- ¼ cup crumbled feta cheese
- ¼ cup fresh mint, chopped
- Juice of 1 lime
- 1 tablespoon olive oil
- Freshly ground black pepper
Directions
- Combine watermelon, cucumber and feta in a large bowl.
- Add chopped mint.
- Whisk together lime juice and olive oil.
- Pour dressing over the salad and gently toss.
- Finish with a few cracks of black pepper and serve chilled.
Why it’s hydrating: Watermelon and cucumber are made up of more than 90% water, making this a perfect side dish after a day in the sun.
Peach Blueberry Frozen Yogurt Bark
Ingredients
- 2 cups plain or vanilla Greek yogurt
(Stock Image/iStock) - 1 ripe peach, diced
- ½ cup fresh blueberries
- 2 tablespoons honey
- 2 tablespoons chopped pistachios or granola (optional)
- Fresh mint leaves for garnish (optional)
Directions
- Line a baking sheet or shallow pan with parchment paper.
- Spread the Greek yogurt into an even layer about ¼-inch thick.
- Drizzle with honey.
- Sprinkle peaches, blueberries and pistachios or granola over the top.
- Freeze for 3-4 hours or until firm.
- Break into pieces and enjoy straight from the freezer.
Why it’s hydrating: Peaches and blueberries are naturally high in water, while Greek yogurt provides protein to keep you satisfied.
The post Hydration made easy: 5 fresh recipes to help you beat the summer heat appeared first on The Outer Banks Life.