Nutrition Nibbles Archive

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Thirst Things First: Stay Hydrated This July

As we enter July and the first full month of summer, temperatures are rising fast! Forecasters are predicting more above-average temperatures across the state, along with an increased likelihood of above average rainfall. These conditions will present hot and humid days. Babies, children, and older adults are more at risk of dehydration. Recognizing the signs of dehydration and taking preventative steps are key to enjoying the outdoors!

Common signs of dehydration are:

• Insatiable thirst
• Dark yellow, strong-smelling urine
• Urinating less often than usual
• Dizziness or lightheadedness
• Fatigue
• Dry mouth, lips, and tongue
• Sunken eyes

Dehydration can be prevented by drinking fluids and eating fruits and vegetables that hold a lot of water. Beverages containing caffeine or lots of sugar should be avoided.

If you’re active, play sports, or exercise outdoors, monitoring your fluid intake is not the only important thing; keeping an eye on your electrolyte intake is just as imperative. In order for water to be retained, it needs to be consumed with sodium and other minerals.

Sources: https://www.mayoclinic.org/diseases-conditions/dehydration/symptoms-causes/syc-20354086

https://www.nhs.uk/conditions/dehydration/

https://www.acefitness.org/certifiednewsarticle/715/electrolytes-understanding-replacement-options/?srsltid=AfmBOopLZq9hN-dmZxs8vRH7GCpbzF7Tw7zSZQSd1BlbwY_RzeqFJ2xW

Let's Get Movin'!

Because of high temperatures, strenuous activity outdoors in direct sunlight should generally be avoided. Families can exercise together by going for early morning walks before the temperatures rise or in the evenings after meals. For longer outings, hikes in nearby shaded forest areas are a fun option too!

Where accessible, going to a local pool and swimming is a great way to stay cool and move, just remember to keep fluid intake up!

Source: https://www.weather.gov/ilm/SummerOutlook2025

Harvest of the Month: Watermelon!

The best time to eat watermelon is July! Watermelon is 92% water and has lots of vitamins A, B6, and C, plus other antioxidants and nutrients to keep your body healthy.

When choosing the perfect watermelon, be on the lookout for a creamy yellow spot which indicates that ripe and ready to eat. A watermelon that is ripe and ready will sound hollow when it’s knocked on. And a heavier watermelon is better as heavier watermelons tend to be juicier!

Source: https://carolinahungerinitiative.org/wp-content/uploads/2020/07/Watermelon.pdf

Recipe Highlight: Watermelon Salad With Feta & Cucumber

Ingredients:

For the Honey-Lime Dressing

• 2 tablespoons honey
• 2 tablespoons lime juice
• 1 to 2 tablespoons quality extra virgin olive oil
• pinch of salt

For the Watermelon Salad

• 1/2 watermelon peeled, cut into cubes
• 1 English or Hot House cucumber, cubed (about 2 cupfuls of cubed cucumbers)
• 15 fresh mint leaves, chopped
• 15 fresh basil leaves, chopped
• 1/2 cup crumbled feta cheese

Instructions:

1. Make the dressing: In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.
2. Make the Salad: In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
3. Finish and Serve: Top the watermelon salad with the dressing and gently toss to combine. Top with the feta cheese and serve!

Source: https://www.themediterraneandish.com/watermelon-salad-with-cucumber-feta/

Kids Corner

Source: https://carolinahungerinitiative.org/wp-content/uploads/2020/07/Watermelon-Drawing.pdf

SUN Bucks is back for Summer 2025! SUN Bucks is a U.S. Department of Agriculture (USDA) program that provides grocery-buying benefits in the form of a one-time payment of $120 per eligible child on a debit-like card. This card can be used to purchase nutritious food during the summer months when schools are out. If you would like to know more about the SUN Bucks program or check to see if your child may be eligible, please visit https://www.ncdhhs.gov/sunbucks.

SNAP provides monetary assistance to supplement the food budget of households that meet the financial and resource requirements.

Foods available under SNAP:

• Fruits and vegetables
• Meat, poultry, and fish
• Dairy products
• Breads and cereals
• Other foods such as snack foods and non-alcoholic beverages
• Seeds and plants, which produce food for the household to eat

For questions or assistance, call (336) 422-7758 or email fnsoutreach@secondharvestnwnc.org