As temperatures continue to rise, how can we beat the heat and prevent dehydration? Rachelle Duckworth, Nutrition Consultant at Choices Markets in Kitsilano weighs in. 

Here are three easy, supplement-free ways to stay hydrated:

Consume more foods high in water

Foods such as cucumbers, tomatoes, celery, lettuce, zucchini, watermelon, apples and peaches contain 80 to 95% of water. Try centering your meals and snacks around fruits and vegetables. For example:

  • Try incorporating smoothies that contain hydrating fruits and vegetables such as spinach, strawberries, bananas, and oranges blended with water or milk of choice.
  • Snack on fresh berries, citrus fruits, watermelon or have cucumbers and celery with hummus.
  • Add a side salad to your lunch and/or dinner.

Consume foods high in electrolytes

What are electrolytes?

Electrolytes are minerals that when distributed in your body, facilitate important bodily functions including fluid balance, blood pressure regulation, muscle contraction and balance blood pH. Common electrolytes include sodium, chloride, potassium, magnesium and calcium

By replenishing your electrolytes by eating whole foods, you not only save money but dodge added sugars that may be added to sports drinks and electrolyte supplements on the market! Additionally, whole foods provide additional nutrients such as vitamins and fiber.   

Sodium and Chloride foods: Pickles, olives, soup, canned legumes, whole-grain bread, seaweed, salted nuts/nut butter

Potassium: Bananas, oranges, cantaloupe, honeydew, apricots, grapefruit, spinach, broccoli, potatoes, mushrooms, peas, cucumbers, zucchini, pumpkins, dark leafy greens

Magnesium:  Avocado, nuts (almonds, cashews, brazil nuts), seeds (flax, pumpkin, chia),  legumes, tofu, whole grains, dark leafy greens

Calcium: Fortified plant-based milk and cereals, tofu made with calcium sulfate, green leafy vegetables, peas and legumes

Make a homemade electrolyte-containing beverage

Homemade Electrolyte Beverage

Making a homemade electrolyte-containing beverage is a cost-effective way to replace your electrolytes when needed. Add a fun twist, by freezing it into popsicle molds to make a fun and refreshing summer treat!

Try this hydrating, electrolyte-enhanced beverage recipe: (8 servings)

  • 3 cups 100% pure, unsweetened coconut water
  • 1 cup 100% orange juice 
  • 4 cups water
  • ¼ cup lemon juice
  • ¼ tsp salt

If you are looking for more information on nutrition, please reach out to Choices’ Nutrition Team or visit the Kitsilano location at 2627 West 16th Avenue. For more recipes visit

Last modified: September 10, 2021

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