Have you ever noticed why the elderly are more Prone to dehydration and heat strokes? This is because our body’s ability to absorb water declines as we age compared to younger individuals. Seniors are also less likely to recognise thirst or dehydration symptoms, and it is necessary to ensure that your senior gets enough water, mainly when the weather is hot.
Senior citizens are more susceptible to dehydration, heat strokes, and other heat-related illnesses as the temperatures rise throughout the summer. Congestive heart failure, diabetes, and Chronic Obstructive Pulmonary Disease (COPD) are all illnesses that can put their health at risk.
Stay hydrated by drinking 8-ounce glasses of water or more every day. Alcohol and caffeine should be avoided as they dehydrate the body. During the summer, dress loosely and in light colours. As far as possible, avoid going outside during the day. If you’re going outside, wear sunscreen with an SPF of at least 30. Wear gloves, sunglasses, or a hat to protect yourself. High body temperature, nausea, quick pulse, headache, dizziness, or disorientation are all warning indicators to look out.
The importance of including water-rich fruits in your summer diet:
Water makes up about 60 per cent of our bodies, as we all know. Without a doubt, every system in our body requires water to function correctly. Water is essential for the body to accomplish various duties, including regulating body temperatures, removing harmful pollutants, transporting vital nutrients and oxygen to cells, and maintaining a moist environment for body tissues and joints to work properly.
Eating hydrating vegetables and fruits, particularly those with high water content, is an efficient strategy to help your body absorb enough water. Consuming high water content fruits and vegetables is critical to meeting your body’s nutrient requirements.
These fruits and veggies can keep your body nourished and healthy by providing enough fluids. Juices, smoothies, and healthful snacks can all be made with water-rich fruits. Eating water-rich veggies and fruits can help you meet nutrient requirements while keeping you hydrated. Fruits and vegetables can supply extra fluid if you don’t drink the necessary daily water, saving you nourishment and health. Juices, smoothies, and snacks with water-rich fruits and vegetables are popular.
Summer seasonal fruits:-
Tomato
Water content: 94%
Tomato is a fruit, not a vegetable, and the one with the most water content. It is a wonder fruit that is not only tasty in everyday meals but also has so many health benefits that you will fall in love with it even more.
Tomatoes’ high Vitamin A content can help to prevent macular degeneration, which causes vision loss. This moisturising fruit can lower your blood pressure and improve your skin’s general health.
Watermelon
Water content: 92%
Watermelon is a healthy food that is also one of the most hydrating. A 1-cup (154-gram) meal contains more than half a cup (118 ml) of water, fibre, and other vital nutrients like vitamin C, vitamin A, and magnesium. It also has a minimal calorie content, with only 46 calories per cup.
Watermelons have a low-calorie density due to their high water content. That suggests that a considerable portion of watermelon has a low-calorie range. Low-calorie foods have been demonstrated to aid weight loss by increasing feelings of fullness and decreasing hunger.
Watermelon also contains a lot of antioxidants, including lycopene. This molecule can prevent oxidative damage to cells, which has been linked to disorders like heart disease and diabetes, has been explored. It can be consumed as a pleasant snack or side dish to add variety to your diet. It’s also widely used in salad dressings.
Strawberries
Water content: 91%
Strawberries are a hydrating food because of their high water content. Because water makes up 91 per cent of the weight of strawberries, consuming them will help you meet your daily water requirements.
Strawberries also contain fibre, disease-fighting antioxidants, and vitamins and minerals like vitamin C, folate, and manganese. Eating strawberries regularly is demonstrated to lower inflammation, which can help protect against heart disease, diabetes, Alzheimer’s, and other cancers. They can be easily incorporated into your diet by blending them into smoothies or adding them to salads. They’re also a fun way to dress up sandwiches and wraps.
Cantaloupe
Water content: 90%
Cantaloupe is a melon that is high in nutrients and may benefit your health in various ways. One cup (177 grams) of cantaloupe contains around 90% water and provides more than a half-cup (118 ml) per serving. One cup of cantaloupe also offers 2 grams of fibre, which, when combined with water, promotes fullness and suppresses hunger.
Cantaloupe consists of a good amount of vitamin A, with a 1-cup (177-gram) serving to supply 120 per cent of your daily needs. Vitamin A has been found to improve immunological health by defending against infection.
It can be eaten or mixed into salads, smoothies, yoghurt, or salsa. It’s also a fantastic breakfast side dish. It is a nutritious fruit with a lot of water and vitamins and minerals that are good for your health.
Peaches
Water content: 89%
Peaches are a hydrating and nutrient-dense fruit. Water makes up over 90% of their weight. Peaches contain vitamins and minerals like vitamins A, C, B, and potassium.
Eating peaches with the peel on may provide disease-fighting antioxidants such as chlorogenic acid. Peaches are satisfying and low in calories due to their high water and fibre content, with only 60 calories in a medium peach.
They are easy to incorporate into your diet. It is typically used in smoothies and salads, which are delicious with cottage cheese and yoghurt. Peaches are high in water, fibre, antioxidants, and various vitamins and minerals that may help with hydration.
Oranges
Water content: 88%
Oranges are high in nutrients and may provide several health benefits. One orange contains nearly a half-cup (118 ml) of water, fibre, and numerous nutrients.
Vitamin C and potassium are two of them, and they can help your immune system and heart health. Oranges are also high in disease-fighting antioxidants, such as flavonoids, reducing inflammation and preventing cell damage.
Additionally, consuming citrus fruits like oranges regularly may help prevent kidney stones, and this is because the citric acid in them can bind to calcium oxalate, which creates rocks and help the body wash them out. Another crucial component in preventing kidney stones is proper hydration, which oranges’ high water content might aid.
Skim milk
Water content: 91%
Skim milk is high in nutrients. Its primary water contains many vitamins and minerals like vitamin A, calcium, riboflavin, vitamin B12, phosphorus, and potassium.
Milk aids in overall hydration but may also help rehydration after heavy activity. Low-fat dairy, as opposed to sports drinks or plain water, has been demonstrated in a few trials to assist people in staying hydrated after a workout.
It is partly due to milk’s electrolytes and protein content, which may aid in rehydrating the body. Milk is simple to integrate into your diet because it is commonly available and reasonably priced.
Milk is high in water, vitamins, and minerals and has been demonstrated to aid hydration, particularly after exercise.
Cucumber
Water content: 95%
Cucumbers are another hydrating and healthful food to add to your diet. They’re entirely made of water, with a minor quantity of vitamin K, potassium, and magnesium thrown in for good measure (28).
Cucumbers have the lowest calorie count of all the water-rich veggies. A half-cup (52-gram) portion has only eight calories and is highly refreshing due to its high water content.
We can eat them in significant quantities without adding substantial calories to our diet, which is beneficial for weight management. They are simple to integrate into your diet. They’re frequently used in salads and sandwiches, but we can also use them in cooked foods like stir-fries and soups.
Cucumbers contain a lot of water but very few calories. This combination is good for your health in several ways, including hydration.
You’re welcome if you didn’t already know this!
Conclusion
So, what do you have to lose? Please take advantage of this season by eating your favourite fruits as a nutritious snack or incorporating them into smoothies, yoghurt, ice creams, or juices. Fruits are a terrific method to fulfil your sweet desire while keeping you healthy if you have a sweet tooth and are health-conscious.
Seasonal fruits help us digest food, regulate metabolism, and maintain general health. As a result, we can better battle seasonal infections and stay active all year. As a result, eat seasonal fruits when available and avoid off-season fruit shopping!
