With the summer heat upon us getting adequate fluids and electrolytes is very important. Without enough fluids we can easily get dehydrated and the side effects may be but are not limited to muscle cramps, headaches, dizziness, fainting and irritability. When exercising or involved in sports, we can sweat as much as 2.5 liters of water per hour, so consuming water or sports drinks are highly suggested, but did you know that you can get adequate amounts of fluid and electrolytes from fruits?

Summer offers us a variety of fruits and vegetables to choose from and some of the ones with the highest water content and not to mention taste are listed below.

Peaches

Peaches are low in calories and a great source of Vitamin A, Vitamin C and fiber. Most importantly peaches have 87.09g of water per peach.

Berries

There are many berries available this season and surprisingly they too have high contents of water. Strawberries are very high in Vitamin C and can prevent certain cancers. A cup of strawberries has 138.24 g of water. Blueberries are very high in antioxidants that prevent the aging process and one cup of these berries contains 122.10g of water. Berries are high in fiber and Vitamin C and some other berries that you may enjoy are raspberries, blackberries and huckleberries.

Apples

You’ve heard the saying that an apple a day will keep the doctor away but did you know that they lower cholesterol too. Summer fresh apples are also a great source of fiber. The pectin within the apples is a soluble fiber, which helps manage your cholesterol. The skins of the apples contain antioxidants with help prevent many diseases such as cancer and heart disease. One medium apple contains 118.07g of water.

Grapes

These little fruits are powerful antioxidants. The seed extract is also a natural antihistamine and these little fruits contain 74.80g of water. The perfect summer treat are frozen grapes which will also help with risk of dehydration.

Melons

One of the summer favorites is ice-cold refreshing watermelon. Watermelons are low in calories and high in lycopene. Lycopene is also a heart healthy phytochemical. Watermelons are also high in Vitamin A and beta-carotene. Cantaloupes are rich in Vitamin C and beta-carotene. But most importantly these fruits also contain water, 140.83g per serving.

It is very important to drink water and other fluids on hot summer game days, but you can also stay cool with tasty and nutritious, thirst-quenching fruits. Be sure to have a cooler full with a variety of fruits on ice to replenish your water intake and energize your players a safe and healthy way. With the variety of fruits choices this season, every day this summer should be wonderful and cooling experience.

Dr. Daisy (aka Dr. Mommy) is a Doctor of Chiropractic by profession, wife to a loving and supporting husband and home school mom to 5 beautiful children. She is a speaker, blogger and freelance writer that devotes her time to educate the public on the importance of nutrition and their health.

For more insight on her love of health and nutrition you can visit her Healthy Nutrition Hints Blog. http://healthynutritionhints.com

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