Photo Credit: Kari Friedauer
Summer is here and what better way to spend a day than at the beach? Between volleyball, swimming, Frisbee, and making sand castles, we use a lot of energy and nutrients throughout the day. A well-packed cooler is essential in making the most of this active opportunity. The sun, sea, and beach activities can drain your body of much needed nutrients and water, so make sure you pack your cooler wisely each time you go.
Water, of course, is the first and most important item to pack. Dehydration is a major issue in high temperatures and that coupled with salty ocean water can create a dangerous situation. Bring a bunch and guzzle it up.
Oranges are a good source of vitamin C and hold water which will help keep hydration. In addition, the peel is sturdy, so they will hold up well in your cooler.
Melons are a fantastic source of vitamins and hold large amounts of water. It is probably best to precut them and store them in a Ziploc bag or Tupperware container, so you don’t have to worry about carrying, cutting, or throwing away the peels.
Berries offer a wide variety of choices and can provide a wide variety of nutrients. Cranberries and blueberries provide nutrients that prevent bladder infections, while strawberries,blackberries, and raspberries can reduce the risk of some types of cancers. They’re offered in ready to eat packages at grocery stores, and taste great on a hot summer day!
Sandwiches can add some much needed protein to your diet and can vary depending on what each person wants. Meat and cheese tend to be the best choices for the beach because they are simple and delicious; just ensure you keep them cold and slap them on whole wheat bread. If you bring along condiments, make sure to pack them separately in your cooler so your sandwiches don’t get soggy.
Trail mix is pretty simple to prepare beforehand, can pack a bunch of protein, and can easily be stored in Ziploc bags. Just mix your favorite type of nuts with some dried fruits or granola. It can provide the satiating nutrients to your body that fruit and beverages cannot.
Celery and peanut butter is simple to pack and simple to eat while providing calcium, vitamin K and C, protein, potassium, and dietary fiber.
Don’t Pack…
Sodas Unless diet, sodas are typically a bad choice because the sugar content is so high your body will crave more water to process the sugar, and you will actually feel more thirsty.
Alcoholic beverages are naturally dehydrating, coupled with salt water and high temperatures, dehydration can easily occur. In addition, it can hinder your ability to recognize signs of dehydration or your need for food, which can even lead to other issues like heat exhaustion.
And…
Common symptoms of dehydration include weakness, dizziness, and fainting. If you feel any of these symptoms find drinking water and shade as soon as possible.
Hat, sunglasses, and sunscreen are musts for protecting your skin and eyes throughout the day. Don’t leave home without them!
Information compiled from:
“Dehydration Directory: Find News, Features, and Pictures Related to Dehydration.” WebMD – Better Information. Better Health. Web. 16 June 2011. <http://www.webmd.com/a-to-z-guides/dehydration-directory>.
Knight, Harriette. “How to Stay Hydrated in Summer | EHow.com.” EHow | How to Videos, Articles & More – Trusted Advice for the Curious Life | EHow.com. Demand Media, Inc. Web. 16 June 2011. <http://www.ehow.com/how_5131243_stay-hydrated-summer.html>.
“Celery Facts.” The World’s Healthiest Foods. George Mateljan Foundation. Web. 27 June 2011. <http://www.whfoods.com/genpage.php?tname=foodspice>.
Jegtvig, Shereen. “Health Benefits of Berries.” Nutrition – About.com. 23 May 2011. Web. 27 June 2011. <http://nutrition.about.com/od/healthyfood1/a/berries.htm>.
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