Tips for Staying Cool this Summer

happy-dog-wallpaper-12

By Rebekah Shulman, Dietitian Assistant

Summer is finally here! Whether you’re staying in Davis or traveling elsewhere, these tips on how to stay cool in the summer heat may come in handy over the next couple months, especially if you don’t have AC.  Here are seven quick tips to beat the heat and stay hydrated this summer.

1. Fill a spray bottle with water and keep it in the refrigerator to use as a quick refreshing spray after being outdoors.

face-mist

56fc188191058428008b9b1b-750-563.png

 

 

 

 

 

2. Avoid caffeine and alcohol, as these will promote dehydration

3. Instead of large, hot meals, try lighter, more frequent cold meals or snacks.  Choose salads, fresh raw food, vegetables and fruit.  Avoid eating meat and protein-heavy foods , which can increase metabolic heat production.  Large meals will also produce more heat for your body to process.  Here are a few cooling summer recipes to try out:

Easy three ingredient popsicles

homemade-popsicles-recipe

Berry Watermelon Fruit Salad

fork_knife_swoon_berry_watermelon_fruit_salad_01.jpg

Easy Gazpacho Recipe

So-Easy-Gazpacho_exps39101_TH1999637A03_30_3b

4. Keep blinds and curtains closed during the day to keep hot air outside. Open windows at night to enjoy the cool evening air.

5. Rinse your wrists and/or feet with cold water before you go to sleep, which has a full-body cooling effect.

6. Don’t wait until you’re thirsty to drink.  Monitor your urine color to ensure that you’re staying hydrated.

Hydration_FINAL.jpg

7. Wear sunscreen when you’re exposed to the sun; SPF 15 at the minimum, but preferably SPF 30 or higher.

In addition to staying cool this summer, don’t forget to relax and de-stress from finals madness!  Have a great summer, Aggies!

maxresdefault

Staying Hydrated

F156839736

I have a secret for you.

For as long as I can remember, people have been looking for the magic food that can either improve their workout performance, help them lose weight, give them clear skin, or in the best case scenario, all of the above. Oh and it has to be inexpensive too. Well, what if I told you the search is over.

What is this magical thing I speak of? It’s water! Although it may not be a cure-all, it’s pretty close with all of its great benefits (and fits into the college student’s budget because it’s free). Water is important to our bodies and here’s why.

Why is water important?
Our body weight is 75% water! It plays amazingly diverse roles in our bodies. One of the most necessary functions water performs is bringing oxygen and nutrients to cells and taking waste away

Benefits
1. Weight loss:  Substituting sweetened beverages with water is a simple way to reduce the amount of empty calories in a person’s diet. Drinking water also helps you feel fuller, which prevents overeating.
2. Feeling energized: Dehydration will result in feeling sluggish and tired.  Combat this by drinking water to wake yourself up!
3. Enhancing performance: During exercise you lose water primarily through sweat. Drink adequate amounts of water can prevent dizziness, muscle cramps, and fatigue.
4. Gastrointestinal health: Water helps food flow through the intestine and can help alleviate constipation.

How much water do I need?
It is recommended for a total daily beverage intake of 13 cups for men and 9 cups for women. Keep in mind that there’s no exact formula so the amount you need changes depending on exercise, temperature, and food intake.  You also don’t need to drink this full amount of water because a lot of foods contain a high percentage of water.

Foods that have hidden sources of water:

  • Broccoli is 89% water and it is loaded with B vitamin, vitamin A, vitamin C, potassium, calcium, and lots of fiber to help you feel full.
  • Crisp lettuce is 96% water and a great source of potassium and folate. With the temperatures rising, a hearty salad will not only be tasty but refreshing as well.
  • Watermelon is 91% water and a great source of vitamin A, vitamin C, and lycopene, which has been shown to prevent cancer.
  • Low fat milk is 89% water and is high in vitamin D, phosphorus, potassium, and it can add protein to your diet. Grab some low fat chocolate milk as an easy post- workout treat.
  • Apples are 84% water and is high in fiber, vitamin C, phosphorus, calcium, among many other vitamins and minerals. It’s a portable snack that you can throw in your backpack and enjoy while you’re on the go.

Also, you can sip water throughout the day by bringing a reusable water bottle with you wherever you go! You can conveniently fill it up at any hydration stations located on campus.

Water Bottle Graphic

Now that you know the secret about water, share it with those around you!