How is your hydration going this summer? I am drinking a tonnnnn of water and filling up on fluid-rich produce while being 32 weeks pregnant in this heat! I have experienced dizziness and being extremely light headed, it was not fun and is a reminder as I am pregnant I need more fluids! At 32 weeks our baby boy is the size of a cantaloupe. So I went into the cantaloupe field at our family’s farm, Duffield’s, to document this week.

Fluids can also be found in fruits and vegetables. Watermelon, cantaloupe, cucumber, lettuce, and tomatoes are high in water content. The fruit salad (below) is a great addition to your summer BBQ to help your friends and family to stay hydrated along with tasting good and providing tons of vitamins (HELLO VIT C!) and minerals (HELLO POTASSIUM).

Here are some key points to make sure you are staying hydrated:

Why is hydration so important?

  • We need to replace lost fluids after we go to the bathroom (#1), sweat, and from breathing.
  • Water makes up more than half your body weight–Every body system depends on fluid
  • Nutrients are carried to cells by fluid
  • Keep your body temperature normal
  • Prevent heat exhaustion and stroke
  • To lubricate and cushion joints
  • Protect tissues


What are signs that I need more fluid?

  • Low blood pressure
  • Dizziness
  • Confusion
  • Dark urine color
  • Little to no urination
  • Dry mouth
  • Headache


How much fluid do we need?

  • Normal person: about half your body weight in ounces [Ex: 140lb person = 70 oz) OR 30ml/kg (ex: 140lb (63.6kg)=1909ml (1.9 liters or 64 oz)]
  • Check with your doctor for your amount if you are on any meds (ex: diuretics) or have any health conditions (especially heart, kidney, or liver problems that make you retain water)

My aunt did the “Welcome to Kimmy’s Shower” sign with the other side of our corn sign for the farm. Us Duffield’s always bring the farm where ever we go!

As you all know, food part is always something I look forward to. Here is what I ate: avocado toast on whole grain toast, spinach and tomato omelette with potatoes, bacon, fruit, tried my mom’s brioche french toast, Sweet Eats Cake, and some rice dessert balls they have at the restaurant. Ok I ate a lot, but it was so worth it!

The french toast got me excited about anything with syrup. Which is why I am taking my normal go-to breakfast of oatmeal and taking it to a new level: a pancake form with 100% maple syrup and fruit. It may not be as good as Positano Coast french toast, but it did hit the spot on this chilly Sunday morning and was nourishing at the same time. To me when flavor meets healthy food, I get excited since it is a win-win situation.

HYDRATION FRUIT SALAD

Ingredients:

  • 1/2 large cucumber, some skin removed

  • 1/2 cantaloupe

  • 1/4 large watermelon

  • 1/4 cup mint leaves

  • 1/2 lime juice

Directions:

  1. Using a melon baller, scoop fruit and cucumber into a bowl.
  2. Squeeze lemon juice on top.
  3. Mix in mint leaves.
  4. Enjoy this refreshing hydration salad.

CANTALOUPE NUTRITION TIPS

vit C: prevent damage from excess free radicals; enhances iron absorption; required for collagen production for skin and bones; help produce serotonin

vit A: antioxidant, anti-inflammatory; important for eye health

potassium: can help lower blood pressure {used with a low salt diet}; important electrolyte to help conduct electrical charges within the body; helps reduce kidney stone risk

luteolin {flavonoid}: anti-inflammatory, anti-oxidant properties, and memory enhancer