Akendra Garrett, Berkeley and Charleston EFNEP Nutrition Educator and
Berkeley County Coordinator
5 – Drink Up!
Water is your best friend. Aim to drink water throughout the day—even before you feel thirsty. Add lemon, cucumber, berries, or mint for a refreshing twist.
4 – Fill Up on Water-Rich Foods
Snack on fruits and vegetables with high water content like watermelon, cucumbers, strawberries, oranges, tomatoes, and celery to help keep you hydrated.
3 – Keep Meals Light
Choose lighter meals such as salads, grilled lean proteins, wraps, and fresh vegetables instead of heavy, greasy foods that can make you feel sluggish in the heat.
2 – Choose Smart Frozen Treats
Cool off with frozen grapes, homemade fruit popsicles, yogurt parfaits, or fruit smoothies instead of sugary frozen desserts.
1 – Refuel After the Fun
After spending time outside, replenish your body with water and a healthy snack that includes protein and carbohydrates, like apple slices with peanut butter, yogurt with fruit, or whole-grain crackers with cheese.
Remember:
Stay hydrated. Eat colorful foods. Beat the heat—one healthy choice at a time!
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