Stay fit and healthy this summer

Staying healthy and fit in this bout of heat swathe and humidity in summer is the challenge to be, as any otherwise will get you bedridden with diarrhea, food-poisoning, flu or dehydration.

Following these tips to beat the heat in this otherwise wonderful summer:

Watermelon
This fruit is a hydration hero, and fluids are exactly what you need when the heat is on. Its high water content keeps you cool and hydrated and also keep you feeling full, which could curb cravings. Watermelon also contains lycopene that protects skin cells from sun damage.

Orange
The sweet citrus fruit is rich in potassium, a nutrient that’s crucial in the summer. Losing potassium through sweat will put you at risk for muscle cramps. Eating oranges replenishes your supply and keeps muscle cramps away. Oranges are also about 80% water, so popping a few juicy slices will keep you hydrated during your sweatiest summer days.

Yogurt
Protein-packed, portion-controlled and easy to tote in your beach bag (just freeze a cup before you go, so it stays cool until you’re ready to snack), yogurt is made for summer eating, says Keri Glassman, MS, RD, CDN, president of Nutritious Life. “The protein satisfies your growling tummy, which will keep you from overloading on salty, high-calorie snacks at your barbeque,” explains Glassman.

Celery and Fennel
Celery and fennel act as diuretics, helping you lose excess water weight without causing dehydration. How? The ingredients in these two veggies stimulate your kidneys, causing them to flush waste and extra fluid from your body, which beats bloat in your tummy.

Cantaloupe and Honey Dew
Cantaloupe, honey dew, and watermelon are also diuretics, which are especially important for women “because we’re so affected by hormonal changes,” according to Sherry Ross, M.D., women’s health expert at Providence Saint John’s Health Center in Santa Monica, CA.

Blackberries and Raspberries
These berries are great sources of fiber. Raspberries are a food that goes unnoticed a lot—they can be very expensive off-season—but there are a lot of awesome qualities in the powerful little raspberry, says Ross. They are very high in vitamin C and have 8 grams of fiber per cup.

Apples, Figs, and Pears
These foods are high in fiber too, says Ross. Keep the skin on apples and pears for the maximum nutritional impact. Be sure to wash thoroughly before eating or, even better, opt for organic—apples are part of the Dirty Dozen, meaning pesticide residue could linger on the skin. Two medium-sized dried figs contain more than 1.5 grams of fiber.

Apricots, Peaches, and Nectarines
Fresh or dried, nectarines are a solid source of dietary fiber. Both nectarines and apricots are rich in vitamin A and the antioxidant betacarotene, while peaches contain plenty of vitamin C.

Green Tea
If you’re looking for drinks more exciting than water to keep you hydrated, you may want to go green. Green tea is the perfect way to supplement your water intake when it’s super-hot outside. Studies have suggested that green tea may be helpful in fighting cancer and heart disease, lowering cholesterol, revving your metabolism and even keeping dementia at bay. And if sipping a hot drink in a hot month isn’t your cup of…well, tea, try it on ice—the cooler temp doesn’t compromise its nutritional benefits.

Salads with Dark, Leafy Greens
Leave steamed veggies behind and fill up on fresh, raw spinach and kale come summer to save your skin. Carotenoids in orange and dark-green foods, which your body converts to vitamin A, protect skin from sun damage, according to study. They decrease sensitivity to UV light and mend flaky and dry skin, strengthening the skin’s defenses against damaging rays. Spruce up your salad with other high-carotenoid sources, like carrots, apricots, cantaloupe, watermelon, tomatoes, pink grapefruit, salmon, milk, egg yolks and cayenne pepper, to make an even healthier meal.

Strawberries and Blueberries
Sweet, juicy berries are filled with flavonoids, powerful disease fighters found in many fruits and vegetables. Among their other pros, they increase blood flow to skin and decrease sensitivity to light, which improves skin’s appearance, structure and texture. With more daylight hours and time spent in the sun, that’s key. And because berries are so high in flavonoids, one recent study showed they might help slow cognitive decline. Other great sources of skin-boosting flavonoids: bananas, citrus fruits, broccoli, artichokes, walnuts, pistachios, cashew, dill and thyme.

Avocados
Although it could be lumped in with nuts as a healthy source of monounsaturated fat, it’s such a superfood it deserves a placeholder of its own.