Beat the heat with hydrating fruits and veggies this summer

ByLauraWilliamson American Heart Association News

Staying hydrated can help you live a longer, healthierlife Butdrinkingmultipleglassesofwater throughout the day isn’t for everyone

Health experts say that’s OK While fluids are important, hydration doesn’t just come in a bottle orfromthetap Infact,atleast19%ofaU.S.adult’s waterintaketypicallycomesfromwater-richfoods. And they’re not hard to find.

“A lot of foods are high in water content, especiallyfruitsandvegetables, saidPennyKris-Etherton,EvanPughUniversityProfessorofNutritional Sciences at Penn State University in University Park,Pennsylvania. “Eatingthese foodsis away of helping to maintain good hydration status.”

Thoughithasnocalories,waterplaysavitalrole inkeepingpeoplehealthy Itpreventsdehydration, helps rid the body of waste products lubricates joints protects the spinal cord, helps to keep body temperature in the normal range, helps manage body weight and can help reduce calories when substituted for sweetened beverages such as soda or iced tea

The National Academy of Medicine recommends men consume 13 8-ounce glasses of water per day and women consume nine, more if they arepregnantorbreastfeeding Dehydrationoccurs when people don’t consume enough, and symptoms may appear with a water deficit as low as 2% under the recommended amount. Symptoms may include fatigue, confusion or short-term memory loss and mood changes such as irritability or depression.

Theimportantthingistostayhydrated,Kris-Etherton said regardless of where the water comes from.

Whenlookingforwater-richfoods headstraight totheproducedepartment,saidGeorgiaJones an associate professor in the nutrition department at the University of Nebraska in Lincoln.

“Aim for fruits and vegetables that contain at least 85% water,” she said Cucumbers top the list, at about 95% water, Kris-Etherton said. They’re also low in calories while high in fiber and vitamins K and A.

“The neat thing about fruits and vegetables is they bring with them some important nutrients in addition to water,” she said.

Tomatoes are another good source for hydration, along with cantaloupe, honeydew and watermelon Also water-rich are celery, peaches, zucchini,radishesandasparagus “Andlettucecan also provide a good amount of water,” Jones said Snacking on fruit is a good way to get the extra hydration needed after exercise or other activities thatcausealotofperspiration,Kris-Ethertonsaid But don’t forget to drink water

When choosing foods for hydration or any other purpose Jones said it’s important to seek a wide variety “Don’t stick with just one kind Be willing to try new things.”

What’s not good for hydration are drinks that contain alcohol or caffeine, including many popular energy drinks, Kris-Etherton said. “They can worsen dehydration And sports drinks often contain a lot of sugar They’re really not a good source of fluid for staying hydrated. You need to read the labels.”

But remember that fruits and veggies can’t completely replace daily fluids, Kris-Etherton said. If a 100-gram cucumber is 95% water, that’s 95 grams or 3.3 of the recommended 72 ounces of water per day for women.

“You’d be eating a lot of cucumbers,” she said

Grilled Fruit Kebabs with Balsamic Drizzle

Threading fruit on skewers is a fun way to get kids to help in the kitchen A balsamic-honey glaze makes this a delicious side dish or dessert.Formorehearthealthyrecipeslikethis,visithttps://recipes heart.org/

Recipe by Amercian Heart Association

Servings: 4

Serving size: 2 kebabs per serving

Ingredients:

„ 1poundhulledstrawberries

„ 2cupspineapplechunks

„ 2cupswatermelonchunks

„ 2mediumbananas,peeledandcutintothickpieces

„ 2tablespoonsbalsamicvinegar

„ 1tablespooncanolaoilOR1tablespooncornoil

„ 2teaspoonshoney

Directions:

Soak eight 9- to 12-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers Set aside Preheatthegrillonmediumhigh Threadthefruitontothe8skewersinthisorder:strawberry,pineapple,watermelon,banana,strawberry,pineapple,watermelon,and banana.Transfertheskewerstoaplatterorbakingsheet In a small bowl, using a fork, whisk together the vinegar, oil and honey Using a basting brush, brush about half the vinegar mixture overthefruittoglazeit. Grill the kebabs for about 8 to 10 minutes, or until the fruit is caramelized, turning the kebabs several times and basting with the remainingvinegarmixture.

Tip: Choose a firm watermelon that is heavy for its size, with no bruises. cuts, or dents It should have a yellow spot on it, called the “groundspot.”

ByAmericanHeartAssociationNews

DALLAS, Texas Mother nature is at it againasrecordhightemperaturesarebringing summer heat early this year around much of the U.S., and the American Heart Association,aglobalforceforlonger,healthierlivesforall,isurgingpeopletotakeextra stepstoprotecttheirhearts.Precautionsare especially important for older adults and people with high blood pressure, obesity or ahistoryofheartdiseaseandstroke

Temperatures exceeding 100°F or even temperaturesinthe80’swithhighhumidity can cause a dangerous heat index that can be hard on the heart. Heat and dehydration causethehearttoworkharder tryingtocool itselfbyshiftingbloodfrommajororgansto underneath the skin. This shift causes the heart to pump more blood, putting it under significantly more stress Hydration helps the heart more easily pump blood through thebloodvesselstothemusclesandithelps themusclesworkefficiently Scientific research published in Circulation, the flagship journal of the American Heart Association, found that when temperatures reach extremes of an average daily temperature of 109 degrees Fahrenheit, the number of deaths from cardiovascular disease may double or triple Another research study, featured at the American Stroke Association’s International Stroke Conference 2019, suggests that the more temperaturesfluctuateduringthesummer, themoreseverestrokesmaybecome “While heat-related deaths and illnesses are preventable, more than 700 people in theUnitedStatesarekilledbyextremeheat everyyear,accordingtotheU.S.Centersfor DiseaseControlandPrevention.Ifyouhave heart disease or have had a stroke or you’re older than 50 or overweight, it’s extremely importanttotakespecialprecautionsinthe heat to protect your health,” said Donald

M. Lloyd-Jones, M.D, Sc.M., FAHA, past president of the American Heart Associationandchairofthedepartmentofpreventivemedicine,theEileenM.FoellProfessor of Heart Research and professor of preventive medicine, medicine and pediatrics at NorthwesternUniversity’sFeinbergSchool of Medicine in Chicago “Some medications like angiotensin receptor blockers (ARBs) angiotensin-converting enzyme (ACE) inhibitors, beta blockers, calcium channel blockers and diuretics, which affect blood pressure responses or deplete the body of sodium,canexaggeratethebody’sresponse to heat and cause you to feel ill in extreme heat. But don’t stop taking your medicines Learn how to keep cool and talk to your doctoraboutanyconcerns.”

Even if you aren’t taking medications for acardiovascularcondition,itisimportantto take precautions in the heat. While infants andtheelderlyaremorevulnerabletoproblems from heat, extreme temperatures can causehealthissuesforanyone “Staying hydrated is key. It is easy to get dehydrated even if you don’t think you’re thirsty,” Lloyd-Jones said. “Drink water before, during and after going outside in hotweather Don’twaituntilyoufeelthirsty And the best way to know if you are getting enoughfluidistomonitoryoururineoutput and make sure the urine color is pale, not darkorconcentrated.”

TheAmericanHeartAssociationsuggests that everyone follows these top 5 hot weatherprecautions:

Watch the clock: It’s best to avoid the outdoors in the early afternoon (about noonto3p.m.)becausethesunisusuallyat its strongest, putting you at higher risk for heat-relatedillnesses

Dress for the heat: Wear lightweight, light-colored clothing in breathable fabrics suchascotton,oranewerfabricthatrepels sweat. Add a hat and sunglasses Before you get started, apply a water-resistant sunscreen with at least SPF 15, and reapply iteverytwohours

Drinkup:Stayhydratedbydrinkingafew cupsofwaterbefore,duringandaftergoing outside or exercising Avoid caffeinated or alcoholicbeverages.

Takeregularbreaks:Findsomeshadeor acoolplace,stopforafewminutes hydrate andstartagain Followthedoctor’sorders:Continueto takeallmedicationsasprescribed.

It’simportanttoknowthesignsandsymptoms when you may be experiencing too muchheat.

Symptomsofheatexhaustion:

„ headaches

„ heavysweating

„ cold,moistskin,chills

„ dizzinessorfainting(syncope)

„ aweakandrapidpulse

„ musclecramps

„ fast,shallowbreathing

„ nausea,vomitingorboth

If you experience these symptoms move to a cooler place stop exercising and cool downimmediatelybydousingyourselfwith cold water and re-hydrating You may need toseekmedicalattention

If you experience symptoms of a heat stroke,call9-1-1andmedicalattentionright away

Symptomsofheatstroke:

„ warm,dryskinwithnosweating

„ strongandrapidpulse

„ confusionand/orunconsciousness

„ highfever

„ throbbingheadaches

„ nausea,vomitingorboth

Heat stroke is not the same as a stroke

Stroke happens when a blood vessel to the brain either bursts or is blocked by a clot, causing a decrease in oxygen flow to the

Brain

While taking precautions is key, it’s still importanttofindwaysforthewholefamily to stay active in the heat of summer Try walking,swimming,biking,skating,jumping rope, building a backyard obstacle course, or organizing a neighborhood soccer game Even gardening pushing a stroller or walking the dog counts Adjusting your activity timetoearlymorningorlaterintheevening can also help If being outside is just too much on some days, find indoor locations whereyoucanbeactive,suchasashopping mall,gymorcommunityrecreationcenter. It’s also important to keep cool as you refuel.Trylight,healthypre-andpost-workout snacks that can also help you stay cool, suchas:

„ Chilledorfrozenfruit

„ Homemade popsicles made from 100 percentfruitjuice „ Fruitsmoothies

„ Coldsaladsloadedwithvegetables,beans, legumesandheart-healthyfishlikealbacore tunaorsalmon

„ Crisp chilled raw veggies like cucumber, carrotorcelerywithalight,cooldip

„ Cold sparkling water with a splash of 100% fruit juice or slices of citrus or cucumber

The American Heart Association is a relentlessforceforaworldoflonger,healthierlives.Wearededicatedtoensuringequitable health in all communities Through collaboration with numerous organizations and powered by millions of volunteers,wefundinnovativeresearch,advocate for the public’s health and share lifesaving resources The Dallas-based organization has been a leading source of health informationfornearlyacentury Connectwithus onheart.org,Facebook,Twitterorbycalling 1-800-AHA-USA1.