Chico summer isn’t letting up just yet, so how do we stay hydrated until sweater weather finally arrives? Water’s a great place to start, but figuring out how much you actually need can be a bit tricky. The general rule of thumb is 4-6 cups a day, but it’s definitely not a one-size-fits-all situation. Your water intake depends on a bunch of factors—your height, weight, gender, activity level, health, medications, the weather outside, and more. Harvard Health suggests checking with your doctor to find the right amount for you. But if that’s not an option, don’t worry—there are some easy ways to spot dehydration before it becomes a bigger problem:

1. Check your urine: The darker it is, the more dehydrated you might be. If you’re noticing you’re peeing less or that your urine has a stronger smell, it’s a sign your body could use more water.
2. Do you have a headache? A dull pain in your head could be your body’s way of telling you to hydrate.
3. How’s your blood pressure? While most of us don’t have a blood pressure monitor handy, a drop in blood pressure due to dehydration can make you feel weak, dizzy, or even confused.
4. How are you looking and feeling? Dry, cracked lips and tongue, low energy, and sluggishness are all signs that you might need more fluids.
5. Are you thirsty? This one’s obvious but easy to overlook—if you’re thirsty, drink up! Just be mindful not to confuse thirst with hunger; try drinking water before reaching for a snack, especially if you’ve just eaten.

So, now you’ve got the hang of knowing when to drink water. But is water the only thing your body needs to stay hydrated? And what if plain water isn’t your thing? Stay tuned—I’ve got some good news coming your way.

You don’t have to stick to plain water to stay hydrated. Your body needs more than just water to stay properly hydrated. If you guessed it from the picture, I’m talking about salts—specifically, electrolytes. But not just your regular table salt! You’ve probably heard you need electrolytes when dehydrated or working out. Electrolytes help your body absorb and retain water more effectively, meaning you can stay hydrated without having to constantly down glass after glass of water. How do they do that? Because electrolytes are salts! More specifically, electrolytes consist of a variety of mineral salts that conduct electricity when dissolved in water. These include potassium, sodium, magnesium, calcium, chlorides, bicarbonates, and phosphates. There are loads of different brands of electrolyte drinks and powders on the market that you can use to supplement your water consumption and boost your hydration, but did you know you can make your own? Try this recipe out!

Homemade Electrolyte Drink

Ingredients:

• 4 cups (1 liter) of water
• 1/4 teaspoon of salt (preferably sea salt or Himalayan salt)
• 1/4 cup of fresh lemon or lime juice (about 1-2 lemons or limes)
• 2 tablespoons of honey or maple syrup (you can adjust for sweetness)
• 1/4 teaspoon of baking soda (optional, helps with electrolyte balance)

Instructions:

1. Combine the Ingredients: In a large pitcher, add the water, salt, fresh lemon or lime juice, and honey or maple syrup. If you’re using baking soda, add it now as well.
2. Mix Well: Stir the mixture thoroughly until the salt and honey (or syrup) are fully dissolved. You can also shake it up if you prefer.
3. Chill and Serve: Refrigerate the drink for about 30 minutes, or until it’s cold. Stir again before serving to make sure everything is well mixed.
4. Enjoy! Pour yourself a glass and enjoy your homemade electrolyte beverage. You can also store the drink in the fridge for up to 2-3 days.

Optional Add-Ins:

• Coconut water: Swap out some of the water for coconut water for added potassium.
• Fruit infusions: Add slices of cucumber, strawberries, or mint for extra flavor and hydration.
• Chia seeds: Add a tablespoon of chia seeds for a nutritional boost. Let them soak for about 10 minutes before drinking.

This homemade electrolyte drink is great for rehydrating after a workout, a hot day, or anytime you need a little extra boost. It’s natural, customizable, and free from the artificial ingredients often found in store-bought options!

Drinking fluids isn’t the only way to stay hydrated! You can actually give your body a hydration boost by eating foods rich in electrolytes, such as bananas, milk, yogurt, avocados, almonds, leafy greens, lentils, and more. These foods help your body hold onto water longer, keeping you hydrated without constantly needing to sip on something.

But that’s not all—foods with high water content, like watermelon, cucumber, celery, strawberries, and oranges, can also help you stay hydrated by delivering an extra dose of H2O with every bite. These water-rich foods are especially refreshing on hot days and can be a tasty, hydrating snack between meals.

So whether you’re munching on a juicy slice of watermelon or enjoying a creamy avocado, you’re not just satisfying your taste buds—you’re also giving your body the hydration it needs. Our Chico Certified Farmer’s Market currently offers all of the fruits and vegetables I’ve mentioned (except bananas). Pick some up this weekend and try out one of our hydrating snack recipes below. These snacks are not only delicious but also help keep you hydrated and satisfied throughout the day!

Watermelon and Feta Salad

Ingredients:

• 2 cups of watermelon, cubed
• 1/2 cup of feta cheese, crumbled
• 1/4 cup of fresh mint leaves, chopped
• 1 tablespoon of olive oil
• Juice of 1 lime
• Pinch of salt and pepper

Instructions:

1. In a large bowl, combine the watermelon cubes and crumbled feta cheese.
2. Sprinkle the chopped mint leaves over the top.
3. Drizzle with olive oil and lime juice.
4. Toss gently to combine, then season with a pinch of salt and pepper.
5. Serve chilled for a refreshing, hydrating snack.

Cucumber and Hummus Bites

Ingredients:

• 1 large cucumber, sliced into rounds
• 1/2 cup of hummus (store-bought or homemade)
• A handful of cherry tomatoes, halved
• Fresh dill or parsley for garnish (optional)

Instructions:

1. Arrange the cucumber slices on a plate.
2. Spoon a small dollop of hummus onto each cucumber slice.
3. Top each with a cherry tomato half.
4. Garnish with fresh dill or parsley if desired.
5. Enjoy these crunchy, hydrating bites as a light snack.

Greek Yogurt and Berry Parfait

Ingredients:

• 1 cup of Greek yogurt
• 1/2 cup of mixed berries (strawberries, blueberries, raspberries)
• 1 tablespoon of honey or maple syrup
• 1/4 cup of granola (optional for crunch)
• Fresh mint leaves for garnish (optional)

Instructions:

1. In a serving glass or bowl, add a layer of Greek yogurt.
2. Top with a handful of mixed berries.
3. Drizzle with honey or maple syrup for sweetness.
4. Add another layer of yogurt, then top with more berries.
5. Sprinkle with granola if you like some crunch.
6. Garnish with fresh mint leaves, and serve immediately.

Coconut Water and Fruit Popsicles

Ingredients:

• 2 cups of coconut water
• 1/2 cup of mixed fresh fruit (kiwi, strawberries, blueberries, etc.), sliced
• 1 tablespoon of honey or agave syrup (optional)
• Popsicle molds

Instructions:

1. In a mixing bowl, combine the coconut water and honey/agave syrup, stirring until well mixed.
2. Divide the sliced fruit evenly among the popsicle molds.
3. Pour the coconut water mixture over the fruit, filling the molds.
4. Insert the popsicle sticks and freeze for at least 4 hours, or until solid.
5. Once frozen, remove the popsicles from the molds and enjoy a hydrating, fruity treat.

Avocado and Mango Salsa

Ingredients:

• 1 ripe avocado, diced
• 1 ripe mango, diced
• 1/4 cup of red onion, finely chopped
• 1/4 cup of fresh cilantro, chopped
• Juice of 1 lime
• Salt and pepper to taste
• Optional: 1 small jalapeño, seeded and finely chopped for a spicy kick

Instructions:

1. In a medium bowl, combine the diced avocado, mango, red onion, and cilantro.
2. Squeeze the lime juice over the top and gently toss to combine.
3. Season with salt and pepper to taste.
4. If you like it spicy, add the chopped jalapeño and mix well.
5. Serve with whole-grain tortilla chips or as a topping for grilled chicken or fish.