Now that we are in the dead heat of summer, it is extremely important to maintain hydration and drink plenty of water. Water is one of the most essential nutrients; we don't live long without it. Water regulates our body temperature, cushions and protects our vital organs, and aids in our digestion. It is also responsible for transporting vital nutrients to our cells and dispelling waste from our bodies.  

Hydration & Exercise Performance

We have a saying here at Evolution Fitness that helps our members understand how to get the best results from their workouts: "Form is King & Intensity is Queen." Without proper hydration, both form & intensity go straight out the window. That's because dehydrated muscles fatigue very quickly, compromising form and rendering intensity an impossibility. If you're looking to get results from your exercise regimen, proper hydration is a vital component.

Hydration & Weight Loss

Dehydration can slow down your metabolism, thus making it harder to lose weight. Furthermore, dehydration will cause feelings of fatigue, particularly mid-day. This fatigue can lead to over-eating. Dehydration can also cause sensations in your gut similar to hunger pangs. This, too, can lead to an over-consumption of calories, because your body is tricked into thinking it's hungry, instead of just thirsty.  

Hydration Tips

• Aim to stay consistently hydrated. It is not effective to "get it all in" right before your workout. Instead, drink water continuously throughout the day.
• Water is the best source of hydration. If you have been profusely sweating, coconut water is a great, all-natural way to replenish those lost electrolytes.
• Limit caffeinated drinks to 1-2 cups per day due to their diuretic properties.
• Strive to consume roughly half your bodyweight in ounces of water daily. Use your urine output as a guide to your hydration levels. It should be a pale, pale, pale yellow color.
• Eat lots of fresh veggies and fruits to help add to your overall water intake.

Although it is not often the star of the show, we've chosen to highlight the humble cucumber this month. If the cucumber is considered at all, it is usually in the summer months because one, it is a fruit that helps you stay hydrated due to its high water content (about 96%) and two, it fights heat, both inside and out. Eat some cucumber, and your body gets relief from heartburn. Apply cucumber to your skin, and you get relief from sunburn.

Of course, we've all seen that woman, either in a movie or advertisement, with slices of cucumbers over her eyes. It's a clich�, but cucumbers do, in fact, help reduce under-eye bags and puffiness. They also contain vitamins and minerals that are great for your skin, nails, and hair, helping you to look healthy and vibrant. High in both fiber and water, cucumbers aid in weight loss and help to flush out toxins. In fact, eaten regularly, they have been known to dissolve kidney stones.  

Cucumbers are also beneficial to the health of your mouth, helping to heal diseased gums and giving you fresher breath. They cut down the risk of certain cancers and contain compounds called sterols that help reduce bad cholesterol.

Cucumbers are an easy addition to almost any salad, plus a good snack to pair with nuts or cheese. Be sure to check out our recipe this month, cold gazpacho soup, a unique and refreshing way to incorporate cucumbers into your diet this summer.  Cold soup on a hot day is as good in the summer as hot soup on a cold day can be in the winter! 

1 hothouse cucumber, halved and

seeded, but not peeled
2 red bell peppers, cored and seeded
4 plum tomatoes
1 red onion
3 garlic cloves, minced
23 ounces tomato juice (3 cups)
1/4 cup white wine vinegar
1/4 cup good olive oil
1/2 tablespoon kosher salt
1 teaspoons freshly ground black pepper