<<<CLICK HERE-European Elite Chef Cooking Masterclass>>>>>> 1.Exclusive training materials 2. Amazing dishes 3.Exclusive books for all tastes. Despite the fact that Labor Day has passed, much of the United States is still experiencing hot, humid summer weather. Shapiro explains what electrolytes are, which foods are naturally high in electrolytes, and when you should consider supplementing with electrolytes.

1. 20 Electrolyte-Rich Foods to Keep Your Brain,
Heart, and Muscles Working at Their Best!
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Despite the fact that Labor Day has passed, much of the United States
is still experiencing hot, humid summer weather. There are reminders
about the need of hydration everywhere you look—and with good cause.
According to Amy Shapiro, MS, RD, CDN, founder of Real Nutrition,
staying hydrated is essential for good health. "Hydration is critical
for a variety of bodily activities, including controlling body
temperature, lubricating joints, skin, and organs, carrying nutrients
into cells, cleansing the body by eliminating waste, avoiding
infections, and supporting skin integrity," according to the
researchers. She clarifies. "It also aids in the enhancement of
energy, the prevention of headaches, and the improvement of mood,
sleep, and cognition."
So, you wonder, what is the greatest way to stay hydrated? Water is,
without a doubt, an A+ and unrivalled in this regard. Electrolytes, a
group of minerals contained in the blood, are also necessary for your
body to function properly. You'll feel dehydrated and sick if you lose
a lot of these electrolytes through perspiration, exercise, or illness
(such as vomiting or diarrhoea).
Electrolytes are one of the original darlings of the supplement
market, and you've probably heard of them. There are a plethora of
neon-colored sports beverages on the market that claim to rehydrate
your body and boost your performance on and off the field (or yoga
mat). But, in order to feel your best, do you really need to
supplement with electrolyte drinks and powders?

3. Shapiro explains what electrolytes are, which foods are naturally high
in electrolytes, and when you should consider supplementing with
electrolytes.
8 Foods That Will Brighten Up Your Summer Hydration Game
Summer is unquestionably the season that reintroduces us to our love
of water.
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A cold body of water is one of the few respites from the scorching
sun, and nothing beats a post-run dip into the pool followed by a
lakeside reading session.
While we provide plenty of water for our bodies, we may find that we
are consuming less than is required to keep ourselves properly fuelled
and invigorated to enjoy the longer, hotter, and more humid days.
We understand that scrambling to drink water on the beach isn't always
top of mind, especially when the rosé is flowing and you've already
finished your water bottle. But all of this only emphasises the
importance of staying hydrated.
You might wonder why it's easier to become dehydrated in the summer.
If you spend any time outside, you'll know what I'm talking about (or
even in a stuffy indoor environment),
“Many people are more prone to sweating in warmer weather, which
causes the body to lose water,” explains nutritionist Keri Gans, RD.
“When you sweat more, you're losing more than just water.electrolytes,

4. as well. Your body can overheat if you don't drink enough fluids and
electrolytes,” says general practitioner Dana Cohen, MD, a Cure
Hydration advisor. “Rehydrating effectively requires replenishing
electrolytes like salt and potassium.”
'I'm a Cardiologist, and I Always Have These Heart-Healthy Snacks...'
20 Electrolyte-Rich Foods to Keep Your Brain, Heart, and Muscles
Healthy…
Of course, being hydrated is important at any time of year, not just
during the summer. “Water makes up the majority of our body weight—up

5. to 60% in adults,” Dr. Cohen notes. “As you might think, water plays a
crucial role in a variety of bodily activities.
Water aids in the appropriate functioning of your body by flushing
away waste, maintaining proper brain function so you can stay focused
and alert, and regulating your body temperature.” “Hydration also
helps to prevent infections, keep our joints lubricated, provide
nutrients to our cells, and allow our organs to accomplish their
duties efficiently,” says Gans.
In the heat, if you're feeling a little off, have a headache, nausea,
or lose your appetite, it could be an indication that you're not
receiving enough fluids and/or losing vital electrolytes. Water is
your best friend in this situation—evident it's that you can't go
wrong with it when it comes to staying hydrated. But who doesn't like
a delicious approach to increase their water intake?
When it comes to hydrating foods, there are many of delectable options
to choose from during your long days in the sun.
Summer foods that keep you hydrated (and every season)
A variety of fruits and vegetables include considerable amounts of
water in addition to vitamins, minerals, and other essential
components that keep you running. In fact, some of the most hydrating
foods, according to Dr. Cohen, are made up of more than 90% water.
What's the best part? Dr. Cohen and Gans' top picks are all easily
accessible fruits and vegetables that you may already have in your
refrigerator (or better yet, your beach cooler).
1.Watermelon: It's all in the name why this healthful fruit is one of
the most hydrated on the market. Watermelon has a high water content
of 92 percent, as well as vitamins C and A, as well as magnesium.
2.Cucumber: Whether you want to make cucumber granita or just eat a
few cucumber slices raw, we're all for it. These puppies are made up
of 96 percent water, making them ideal for the summer. To assist
enhance the amount of gut-friendly fibre, we recommend leaving the
skins on.

6. 3.Lettuce: A hearty salad with a foundation of lettuce and a plethora
of fresh produce isn't just a tasty meal—it can also be a great way to
get some extra water into your system. Because romaine lettuce is 95%
water, your green salad is essentially simply
green water.
4.Tomatoes: If you're going to make a salad, throw in some tomatoes.
They're similar to lettuce in terms of water content, and they're high
in potassium, which is crucial because you lose a lot of it when you
sweat, as well as other vitamins and minerals. What could be sweeter
in the summer than a ripe, fresh tomato?
5.Strawberries: Strawberries are made up of 91 percent water, in
addition to those seductive little seeds. The nutrient-dense fruit is
also high in vitamins, minerals, and antioxidants.
6.Peaches: Peaches are almost entirely made up of water. Fresh peaches
are delicious raw or in a yoghurt bowl, but we adore freezing them and
tossing them into sparkling water for the ultimate hydration boost.
7.Cantaloupe salads are great lunches for picnics, beach days, and
boat cruises. They're made up of 90% water and are high in vitamin A
(120 percent of your daily needs in only one cup), so they're good for
your skin and eyes.
8.Oranges: There's a reason you should start your day with a glass of
freshly squeezed orange juice, and it's not simply because of the
vitamin C. Oranges contain 86 percent water, so while they're not as
hydrating as some of the other fruits on this list, they're still very
hydrated.
What precisely are electrolytes?
Electrolytes are little charged particles that dissolve in our body's
fluids and perform a variety of tasks that are essential for good
health. “Electrolytes assist maintain water levels inside and outside
of cells, as well as encourage muscular contraction and relaxation,”
Shaprio explains. “You lose both water and electrolytes when you
sweat, so you need to rehydrate with both to maintain water balance
for best performance and function,” Shapiro explains.
Do you need to take electrolyte supplements to stay hydrated?
Before you dash to the shop to buy a sports drink, keep in mind that
electrolytes are abundant in foods you're probably already eating.

7. No neon dye required. Delicious items such as leafy greens and
avocados (more on this later) can be wonderful ways to replace
electrolytes.
“Most people receive adequate electrolytes from food,” Shapiro
explains. “Drink supplements are only actually essential during
strenuous activities and significant sweating.”
The quick digestion of drinks, as opposed to foods, is why you might
want to consider additional electrolytes in those instances, according
to Shapiro. When you lose a lot of fluids quickly (for example, during
hard activity), you need to refuel immediately, and the longer
digesting process that food undergoes can take a little too long to
give on-the-spot replenishment.
When it comes to maintaining a healthy lifestyle throughout the hot
summer months, Shapiro believes it's mostly about sticking to the
basics of a nutritious food and plenty of water. “You should be
adequately hydrated if you eat a balanced diet and drink enough
water—ideally enough to maintain your pee a very light yellow like
lemonade,” she explains.
Her daily water intake suggestion is 64-80 ounces. Bring a nutritious
electrolyte drink with you if you plan on doing a long workout or
exercising in the heat to ensure your body has the minerals it needs
to prevent muscular cramping and give you the energy you need to
finish strong. Nuun pills, LMNT drink mix, or coconut water, which
Shapiro refers to as "Nature's Gatorade," are also good choices.
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8. Top electrolyte-rich foods
Focus on these electrolyte-rich foods whenever you need a boost to
keep you nourished and performing at your best. The best part about
it? When you consume them, you'll get plenty of other vitamins,
minerals, and nutrients because they're whole foods.
Potassium
Potassium aids the function of your nerves and muscles, as well as
preventing cramps. The following are some excellent resources:
Artichokes
Beans/legumes
Beef sMelon
Greens with lots of leaves
Bananas with Sweet Potatoes
Sodium Sodium is essential for maintaining hydration, yet most of us
get enough of it from cooked foods, particularly processed foods.

9. Make sure to use enough high-quality salt in the kitchen if you're on
a low-carb diet or consume largely home-cooked meals. If you have
blood pressure difficulties, Shapiro advises that you limit your salt
intake. Consult your doctor for more information. She suggests the
following healthy dietary sources:
Olives Pickles Coconut water
Calcium
While calcium is well known for its role in bone health, it is also an
important electrolyte for muscular contraction and heart rhythm
regulation. The following are some excellent resources:
Milk
Greens with lots of leaves
Almonds
Cheese
Yogurt
Magnesium
Magnesium is an important electrolyte that aids in the transportation
of oxygen throughout the body. The following are some excellent
resources:
Noodles or whole wheat bread
Spinach sQuinoa
chocolate (dark)
Edamame Edamame Edamame Edamame Edamame Ed
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