It’s that super hot time of the year – and as a dieitician – many of my clients ask how to stay hydrated in the summer heat. Here are some quick and easy tips to help:

•Eat your water. Chowing down on water-filled foods like watermelon, cucumbers and cantaloupe is an easy and refreshing way to keep hydrated.
•Swap soda for sparkling water. If you’re trying to kick a soda habit, sparkling water is a healthy, but still fizzy, alternative.
•Hydrate before, during and after exercising to maximize your workout.
•Stay hydrated at work. Even when working indoors, it’s important to drink while at your desk.
•Drink water before meals. By drinking water before meals, you will stay hydrated and eat less.
•Spice it up with healthy flavoring. If you’re having a hard time getting enough water, add lemons, limes or berries.
•Keep a reusable bottle with you. And here’s a trick—take a sip at every stoplight!

Below is a healthy smoothie recipe from Chef Nancy for those times in the day when you do not feel like water but know that you need to stay hydrated. So raise your glass, take a sip and cheers to summer!

Green Banana Berry Smoothie
1 cup frozen berries or fruit (no sugar added)
1 banana, sliced
1-2 cups fresh spinach
1 cup fat-free Greek Yogurt (plain or vanilla)
Put all ingredients in blender and blend until smooth.
Smoothie TIPS
1. Try frozen fruit instead of ice cubes
2. ANY fruit smoothie recipe can be made “green” (into a fruit and vegetable smoothie.) Try adding a little spinach or other green, leafy vegetable to your favorite fruit smoothie recipe. – The trick is to start with the fruit and add the greens to taste.
3. Peel and cut up bananas into 1-inch pieces prior to freezing.
4. To freeze fresh berries, spread a single layer on a sheet pan, freeze the fruit, and store in resealable freezer bags.
5. Add yogurt, milk, flax seeds, silken tofu, wheat germ, or protein powder to the blender for an extra hit of nutrition.
6. If a smoothie recipe calls for sugar, try it first without the added sweetener. You really might not need it, depending upon the natural sweetness of the fruit.
7. Take a second to rinse out the blender right after you use it, even if you’re planning to wash it later; dried-on fruit makes for slow clean-up.

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