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May 24, 2017

A Rehydrating Lunch For Those Sizzling Summer Days

Did you know that 2/3 of the human body is made of water? For a 75 kg person, we’re talking about 50 liters of water! All this water is particularly involved in maintaining body temperature, joint lubrication, transport, nutrient absorption, and waste disposal. In short, needless to say that it is absolutely essential to the body!

During hot summer days, sweating increases and water is eliminated much faster. It is therefore necessary to hydrate sufficiently, even before the first signs of dehydration are manifested: energy drop, headache, dark urine, and dry mouth, throat, and skin...

Water to Chew On

Of course, drinking water is quite right, but don’t forget that food can also contribute to hydration. Several fruits and vegetables are composed of more than 90% of water... they are effectively a glass of water you can chew! These include celery, cucumber, strawberries, lettuce, melons, tomatoes and radishes.

Easy Digestion

Digestion contributes to the thermogenesis of an organism; in other words, by eating, heat is released. Obviously, you will not avoid eating in hot weather, but you can still prioritize foods that will require less energy to digest.

Fatty foods such as red meats, frying, sauces and pastries are avoided, and frequent small portions are preferred over larger portions. Although tempting, a big poutine is definitely not the best choice for your day at the summer festival!

Mineral Rediscovered

Although sweat is 99% composed of water, you only need to receive one drop in the eye or in the mouth to be convinced of the importance of its other components. Sweating causes water loss, but also sodium and potassium loss, which must be quickly replaced.

For this recipe, we rely on edamame as a source of lean protein. Strawberries and watermelon, two fruits particularly rich in water, will provide easily digestible simple carbohydrates. Cucumber will provide even more water, while feta cheese will provide precious sodium.

As food must supplement and not replace hydration provided drinking, one could kill two birds with one stone by accompanying this salad with coconut water, naturally rich in potassium.

Portions : 4 


For the dressing

  •     Juice and zest from 1 lime
  •     ¼ cup (60 ml) olive oil
  •     2 tablespoons (30 ml) fresh mint, finely chopped

For the salad

  •     150 g of feta, coarsely chopped
  •     2 cups (500 ml) of soya beans in the pod (edamame), cooked
  •     2 cups (500 ml) watermelon, diced
  •     2 cups (500 ml) strawberries, diced
  •     2 field cucumbers, diced


1.    Place all dressing ingredients in a bowl and mix well. Divide into four large containers.
2.    Add the rest of the ingredients one after the other in stages.

Nutritional Value

475 kcal, 33 g of carbohydrates (including 9 g of fiber), 24 g of protein, and 31 g of fat.

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