The summer weather can be deceiving. Warm temperatures lure you outside, but too much time under the heat of the sun can wreak havoc on your health. Hydration is paramount, especially for fitness enthusiasts who enjoy workout sessions in parks or on the beach. As board-certified sports dietitian and nutritionist Jaime Windrow, M.S., R.D., C.S.S.D., L.D.N, explains, it is much more difficult to cool your body down and lower your heart rate between Memorial Day and Labor Day. “As your body tries to meet the oxygen demand asked by your muscles, it has no choice but to beat more often with the lower blood volume it has available for oxygen delivery,” she explains. “Because of this, expect to see heart rates eight to ten beats above normal in the warmest conditions.”
You already know that good old-fashioned H2O will help quench your thirst. But, these expert-recommended summer smoothie recipes do the trick, too.
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Coconut Water and Chia Seed Smoothie
No matter what time of year you sweat, your body loses essential fluids. But under an unforgiving sun, you not only lose water when you sweat but electrolytes as well, says registered dietitian and certified diabetes educator Andrea Allouche, M.P.H., R.D., C.D.E. “It is important to replace potassium, sodium, magnesium, and calcium,” she notes. “Water is necessary for all body functions, especially your brain and your muscles.”
For a simple go-to that will help you hydrate quickly, she recommends this easy chia seed and coconut water combination. Because coconut water is ripe with potassium, magnesium, sodium, and calcium, and chia seeds are an excellent source of omega-3 and fiber, which slowly releases water into your body, you’ll continue to soak it up for hours. To create, simply blend the following ingredients together:
- 1 cup coconut water
- ¼ cup chia seeds
- 1 cup frozen fruit or vegetables of choice, such as kale or spinach
- 1 cup ice
If you prefer a creamier version, Allouche recommends an alternative, which features calcium, potassium, and sodium-rich almond milk and bananas:
- 1 cup of coconut water
- ¼ cup of chia seeds
- 1 cup unsweetened almond milk
- ½ frozen banana
- ½ cup frozen fruits and/or vegetables, for additional vitamins and fiber
Grapefruit and Mango Smoothie
Registered dietitian and nutritionist Kaleigh McMordie says citrus fruits and mango are both high in water content, making them all-stars for summer. This recipe also provides a boost for the immune system, which is a bonus because summer usually has us on party and travel overdrive. To create, blend these ingredients together:
- 1 grapefruit, segmented, with juice
- 1 cup frozen mango chunks
- ½ cup plain kefir or nonfat plain Greek yogurt
- ½ cup milk of choice (almond, cow’s, etc.)
- ½ tbsp. grated fresh ginger
- ½ tbsp. turmeric powder
- ⅓ teaspoon honey
Watermelon, Strawberry, and Cucumber Smoothie
When it comes to flavor profiles, nothing screams summer quite as much as these three hydrating fruits. Windrow says that by blending these beauties together, you create a refreshing concoction that’s ideal after an intense workout, providing hydration and even some summer relaxation vibes as you cool down. To create, throw these ingredients in a blender—bottoms up!
- 2 cups seedless diced watermelon (chilled first)
- 2 cups sliced frozen strawberries
- 1 cup peeled and chopped cucumber
- 8 mint leaves
- ¼ cup ice
- 1-2 tablespoons coconut or plain water
Greek Yogurt, Milk, and Frozen Fruit Smoothie
Depending on your taste buds, you may have less of a savory palate and crave a sweeter smoothie. If so, registered dietitian and professor Keith-Thomas Ayoob recommends starting with a hydrating base and adding toppings as you’d like to create flavor. Start with 1 cup of any fresh or frozen fruit, add ½ cup of unflavored Greek yogurt, and finish with a ¼ cup of cold milk. From here, you can add unsweetened cocoa powder, cinnamon, vanilla, almond extract, or almond butter—and so on.
Ayoob explains that berries and melons have the most water content, but any type of fruit is usually a great source of potassium. And cow’s milk is surprisingly a phenomenal hydrator. “It’s one of the best sources of potassium and also has protein, calcium, vitamin D, and some magnesium,” he says. “This smoothie will have some carbohydrates, but enough to restore, not dehydrate.”
Add these summer smoothie recipes to your post-workout dietary plans or enjoy them any time of the week for a hydration boost.