Essential tips and recipes to keep it cool with your summer food

Essential tips and recipes to keep it cool with your summer food

Summer Hydrating

Adriana Urbina is an In The Know Cook contributor. follow her Instagram and visit her website for more.

Summer is definitely my favorite season. The weather is beautiful and from June to August many colorful fruits and vegetables are in season. It’s the perfect time to reap all the benefits of refrigeration, beautiful fruits and lighter vegetables at their peak harvest. This is when they taste the best and are generally available at the most affordable prices.

Also more common during the summer months is dehydration, which can affect you uncomfortable symptoms including dizziness, lack of focus, and muscle cramps. That’s why it’s so important to hydrate your body in summer. It will help increase your energy levels, improve skin elasticity and result in an overall better functioning of your body.

To make sure you cool down, stay hydrated and eat right this summer, I’ve rounded up some of the best natural ingredients you can add to water to stay hydrated all day, as well as some extra recipes and tips.

“Eat” your water – with an extra kick of fiber!

Credit: Adriana UrbinaCredit: Adriana Urbina

Credit: Adriana Urbina

I like to always have whole fruit on hand, but sometimes it’s easier to make a big fruit salad for the week.

For ready-made fruit salads, I usually use a combination of oranges, mangoes, watermelons, peaches or nectarines. All of these can be stored very well by cutting them into pieces and storing them in the fridge. Apples also keep well in the fridge, but only if you use something citrusy to store them. All these fruit variations complement each other well and have a good combination of textures – crunchy, soft, juicy and smooth!

Add flaxseeds, chia seeds and/or hemp seeds for extra crunch and fiber.

Tip: Avoid using berries (strawberries, raspberries, blackberries) when making fruit salads to eat throughout the week, as they become watery or mushy and spoil quickly.

Add natural electrolytes to your water

Electrolytes are minerals and salts, including potassium, sodium and calcium, all of which are vital to your body’s muscle and nerve functions. Here are some ideas and recipes that you can make at At home if you want to hydrate in other delicious ways than just drinking plain water.

Sea salt

Salt can be added to water in small amounts to increase the electrolyte content. Salt contains sodium, but actually also minerals such as potassium, calcium and magnesium.

Add 1 teaspoon of sea salt or Himalayan pink salt to 1 liter of water.

coconut water

Coconut water is nature’s most nutritious drink. The fluids and electrolytes in coconut water contain high amounts of potassium, magnesium and sodium, making it an incredibly potent drink.

Tip: Make sure the brand you buy is organic and has no added sugars.


Adding ginger to water is another great way to increase your electrolyte intake. You can infuse ginger into your water by crushing or cutting the root, adding it to your favorite liquid and letting it sit for a few hours or overnight for a stronger flavor.

Super green detox

Credit: Adriana UrbinaCredit: Adriana Urbina

Credit: Adriana Urbina

This juice can help reduce inflammation in your digestive system, in addition to helping to detoxify and hydrate your body.


  • 1 small cucumber

  • 2 kale leaves

  • 1 small lemon or lime

  • 1 pear or apple


1. Squeeze or blend all ingredients until smooth. Enjoying!

Cucumber Cooler

Credit: Adriana UrbinaCredit: Adriana Urbina

Credit: Adriana Urbina

This drink has a stimulating effect thanks to the cucumber, which is an excellent source of vitamin B and electrolytes. This juice also helps reduce inflammation through a combination of celery, parsley, and pears. Drinking this will leave you calm and refreshed for the rest of the day.


  • 1 cucumber

  • 2 stalks celery

  • 1 bunch fresh parsley

  • 1 ripe pear

  • 1/2 lemon


  1. Place all ingredients in a blender or juicer and drink immediately. †Optional: Strain it if you want a smoother texture.)

coconut kefir

Credit: Adriana UrbinaCredit: Adriana Urbina

Credit: Adriana Urbina

Here’s a boost of probiotics and hydration in one drink that helps improve digestion and skin elasticity.



1. In a glass jar, combine the kefir or probiotic grains with the coconut water and mix until well integrated.

2. Cover the opening of the jar with a cloth and secure it with an elastic band. Allow the natural growing process to unfold at room temperature in a place with low light.

3. After 12 hours, start checking the coconut kefir until it reaches the desired flavor level (ideally it should be sour) for up to 24 hours.

4. Once done, place it in the fridge to minimize the continuation of fermentation, and enjoy!

If you liked this story, check it out Adriana Urbina’s recipe for the perfect spring salad

The mail Essential tips and recipes to keep it cool with your summer food appeared first on In The Know

More from In The Know:

Professional coffee roaster explains why lukewarm coffee tastes ‘disgusting’

Shoppers call Madewell’s vintage T-shirt ‘the T-shirt to end all T-shirts’

Toddler has adorable reaction after breaking wooden block in Taekwondo

This retro electric kettle is a perfect dupe for Smeg’s — and it’s under $60