BEAT THE HEAT

The dog days of summer are in full swing and these hot, humid days can take a toll on your energy levels, leaving you feeling sluggish and unfocused. Whether you’re juggling back-to-back meetings, juggling Training Camp or summer sessions, or simply spending more time outdoors, it’s easy to overlook your hydration during a busy day. And as record-breaking heat waves continue to impact communities around the world, it’s critical to properly hydrate in order to support energy, productivity, and overall well-being. 

We tapped our team of Registered Dietitians to provide a few quick and simple tips that make hydrating easy.

Hydrate Early & Often

Dehydration can affect energy, focus, and productivity. Between long commutes, endless meetings, and meeting deadlines, it’s easy to lose track of how much water you’ve consumed. Start your day with a 16-20 ounce glass of water to quench your thirst. You’ll kick off your day on the right foot (especially before immediately dehydrating with a cup of coffee). Keep a reusable water bottle at your desk to hydrate throughout the day. 

“In warmer weather, staying hydrated becomes even more important because the body loses more fluids through sweat. Even mild dehydration can affect energy levels, concentration, physical performance, and the body’s ability to regulate temperature,” said Nicole Feneli, RD, CSSD, VP of Wellness & Sustainability at FLIK Hospitality Group. 

Swap Out Sugary Drinks

For student campers, athletes, and even those beach days sweating in the sun, replenishing electrolytes is critical to keeping hydrated. Try adding a coconut water into your rotation when spending time sweating. 

Water is the best everyday option to keep hydrated, but if water just isn’t your jam try adding a little flavor with fresh fruits and herbs. FLIK keeps things seasonal with agua frescas at our cafes to offer creative, hydrating options with a touch of sweetener that allows you to control sugar intake compared to bottled juices or sodas.  

Hydration Isn’t Limited to Water 

Choose snacks that work with the heat, not against it. Water-rich fruits like berries, watermelon, grapes and oranges help replenish fluids while providing vitamins and antioxidants. Pair fruit with high-protein foods, like Greek yogurt or cottage cheese, for longer-lasting energy. Consider these options instead of heavier, saltier snacks like jerky. 

“Drinking water consistently throughout the day — and choosing hydrating foods like fruits and vegetables — helps support overall health and keeps your body functioning at its best during the warmer months,” adds Feneli. 

This summer, FLIK guests can look out for our Powered By FLIK Chili Lime Fruit Sticks, filled to the brim with fruits and vegetables like mango, jicama, pineapple, cantaloupe, watermelon, and cucumbers, topped with a touch of spicy Tajín for a little kick. Opting for seasonal hand fruit like peaches and nectarines is another simple way to boost your hydration. 

Being thirsty is one of the first signs that your body is already dehydrated. But making simple food swaps and choosing the right foods to fuel your body can help keep you regulated during summer heatwaves.

Cucumber Melon Agua Fresca

Instructions

1. Add sugar to hot water, stirring until completely dissolved.
2. Add cold water, cucumber, and melon.
3. Puree with an immersion blender or in a high speed blender.
4. Strain with a fine mesh cloth or strainer and serve over ice.