Recipe

BEAT THE HEAT AND HYDRATE

Nutritionist Simone Thomas tells us what to eat to rehydrate our bodies after excessive summer sweating

Sweating or hidrosis is a normal bodily process that regulates body temperature and helps us stay cool. It involves the release of fluid from different parts of the body, with common areas including under the arms, the feet, below the chest, and the palms of the hands. While little to no body sweat is called anhidrosis or hypohidrosis, excessive body sweat is referred to as hyperhidrosis. In addition to keeping us cool, sweating also helps the skin retain moisture by containing lactate, sodium potassium, amino acids, and urea, which all act as humectants (substances that attract water from the air or deeper layers in the skin). What we need to remember after we sweat is to replenish our liquids and stay hydrated, but did you know that foods can also help hydration?

Foods that hydrate

The kidneys do a wonderful job of maintaining our water balance. However, after we sweat, we need to replenish what was lost by consuming extra fluids. Water is the most obvious choice, and according to the NHS Eatwell Guide, we should be drinking six to eight glasses of fluids a day. However, if you’re bored with plain old Adam’s ale, why not boost its appeal with slices of cucumber, lemon, lime, grapefruit, or adding mint, berries or ginger? Contrary to popular belief, other liquids do count towards our daily intake, such as vegetable broths, sports drinks, and herbal teas. Caffeinated beverages like tea and coffee also help to hydrate you but they also make you wee more! So, they shouldn’t be your primary source of hydration. Fortunately for us, many foods, especially fruits and vegetables, are packed with water. As a bonus, they also have many health-promoting nutrients and compounds. Some of my top picks include: melon, courgette, strawberries and radishes.

Melon Approximately 90.2% of melon is water. This low-calorie fruit (roughly 34 kilocalories per 100 grams) can be enjoyed in salads, juices, sorbets, and soups. For a summery treat, you can have it in a gazpacho or caprese salad, with prosciutto or feta cheese, or on its own with a bit of chili, salt and lime. It’s also a great breakfast food or snack! Watermelon is a great low-calorie way to get more water into your system.

Courgette This low-calorie food is only 17 kilocalories per 100 grams. Packed with water (almost 95%) courgettes have more potassium than a banana and are fat and cholesterol-free, as well as being low in sodium and rich in manganese, which helps our metabolism and brain function. Consider replacing baked potatoes with courgettes and adding them to your pasta, frittata, chili, and omelettes.

Strawberries Strawberries are a delicious and healthy sweet treat and are surprisingly high in water for such a little fruit (91%)! The fibre content satisfies our hunger and helps us eat less, and they’re also a great source of manganese. Chuck them on your cereal, eat them neat, or put them in a summer salad!

Radishes I bet you didn’t know that these tiny peppery vegetables contain 95.3 grams of water and only 16 kilocalories! You probably also didn’t know that this surprisingly versatile vegetable can be grilled, sautéed, roasted and pickled. You can add them cooked or raw to pasta, salads, dips, fried rice and sandwiches or put them in your summer salads for a delicious taste and colour pop!

Don’t sweat it!

Sweating is a normal physiological process. If you sweat very little or a lot, you should consult your primary healthcare provider. Many medical aesthetic professionals are also well equipped to help reduce the impact of sweating. They may consider topical antiperspirants and medications that can either be placed onto the skin or taken orally, as well as botulinum toxin and heating devices such as miraDry. To restore lost fluids after sweating, remember we do not have to resort to only liquids. Several hydrating foods, mainly fruits and vegetables, count towards our daily fluid quota.

Creamy Avocado Smoothie

This green, energy boosting, hydrating smoothie is great for breakfast, pre work-out or as a meal on a busy day. Avocados contain potassium, healthy fats and fibre, which help your body hold on to water. If you are on the busy schedule you can plan ahead and throw all the ingredients into the blender the night before. All you will need to do in the morning is to blend all ingredients and you are ready to go!

Ingredients: (Serves 2) • 2 medium-size ripe avocados • 1 frozen banana • 1 handful of spinach • 2tbsp peanut butter • 200ml of milk (or any plant-based milk) • 2tbsp of honey (or maple syrup for the vegan replacement) • For an extra health boost, add 2

Simone Thomas Super Greens

Powder capsules

Method

1. Put the avocados, frozen banana, spinach, peanut butter, milk, and honey into a blender. 2. If the smoothie is too thick for your liking, add some more milk. 3. If you want an extra boost, empty 2 Simone Thomas Super Green capsules into the blender. 4. Blitz until creamy and smooth, then divide between two large serving glasses and enjoy. It tastes the best when fresh, although you can keep it in the fridge for up to 24 hours.

Share your Smoothie creations on Instagram...

@beautyuncovereduk & @SimoneThomasWellness Additional recipes to help general wellbeing can be found online – Simone Thomas Wellness NutriHome