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

Adriana Urbina is an In The Know cooking contributor. Follow her on Instagram and visit her website for more.

Summer is my absolute favorite season. The weather is beautiful, and lots of colorful fruits and veggies are in season from June through August. It’s the perfect time to take advantage of all the benefits of cooling, beautiful fruits and lighter greens at their peak harvest. This is when they taste the best and generally are available at their most affordable prices. 

Also more common during the summer months is dehydration, which can leave you with uncomfortable symptoms including dizziness, lack of focus and muscle cramps. This is why hydrating your body is so important in the summer. It will help increase your energy levels, improve skin elasticity and result in overall better functioning of your body. 

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

“Eat” Your Water — With an Extra Kick of Fiber! 

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 pre-made fruit salads, I usually use some combo of oranges, mangos, watermelon, peaches or nectarines. All of these can be stored very well just by cutting them up and stashing them in the refrigerator. Apples also keep well in the refrigerator, but only if you use something citrusy to preserve them. All these fruit variations complement one another well and have a good combination of textures — crunchy, soft, juicy and smooth!

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

Tip: Avoid using berries (strawberries, raspberries, blackberries) when making fruit salad to be eaten throughout the week because they will become watery or mushy and spoil quickly.

Add Natural Electrolytes to Your Water

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

Sea Salt 

Salt can be added to water in small amounts to increase electrolyte levels. Salt contains sodium, but it actually also contains minerals like 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 beverage. The fluids and electrolytes in coconut water include high amounts of potassium, magnesium and sodium, making it an incredibly powerful drink. 

Tip: Make sure the brand you buy is organic and doesn’t have any added sugars. 


Adding ginger to water is another great way to boost your electrolyte intake. You can infuse your water with ginger by crushing or cutting up the root, adding it to your fluid of choice and letting it sit for a few hours or overnight for a stronger flavor.

Super Green Detox 

Credit: Adriana Urbina

This juice can help reduce inflammation in your digestive system, in addition to helping 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 the ingredients until smooth. Enjoy!

Cucumber Cooler

Credit: Adriana Urbina

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


  • 1 cucumber 
  • 2 stalks of celery 
  • 1 bunch of fresh parsley
  • 1 ripe pear 
  • 1/2 lemon 


  1. Place all the ingredients in a blender or juice extractor and drink it immediately. (Optional: Strain it if you want a smoother texture.)

Coconut Kefir 

Credit: Adriana Urbina

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


  • 16 ounces of natural coconut water
  • 1 teaspoon of kefir grains or a probiotic capsule 


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

2. Cover the mouth of the jar with a cloth and secure it with an elastic band. Let the natural cultivation process unfold at room temperature in a place with little light. 

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

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

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

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