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Beat the heat this summer!

Summertime means fun times with friends and family together – but often the summertime heat also crashes the party. Don’t let the heat slow down your summertime festivities and fun. By following these simple summertime safety and nutrition tips, your summer will stay safe, healthy and cool!

Did you know you can help your body stay hydrated by enjoying many of the summertime foods we love? Certain fruits are high in water content and help provide your body with fluid along with key nutrients and antioxidants. Check out the top five water-containing foods in addition to a few of their health benefits. Be sure to add these fruits to your shopping cart to help keep you refreshed during the summertime heat.

1. Watermelon contains 92% water.

 • A 1 cup serving of watermelon contains over a half cup of water. It also includes fiber and vitamin C, vitamin A, lycopene and magnesium as well as has only 46 calories per cup.

2. Strawberries contains 91 percent water.

 • Strawberries not only have a large percentage of water, they also contain fiber, antioxidants, vitamin C, folate and manganese.

3. Cantaloupe contains 90 percent water.

 • Cantaloupe provides more than a ½ cup of water per 1 cup serving. It also delivers fiber and vitamin A health benefits.

4. Peaches contains 89 percent water.

 • In addition to being a hydrating fruit, peaches are a great source of fiber and several vitamins and minerals such as vitamin A, vitamin C, B vitamins and potassium.

5. Oranges contain 88 percent water content.

 • Oranges not only have a great amount of water content but also include vitamin C, potassium and fiber.

The summertime heat can be hazardous for all ages. Remembering these key safety tips will also keep you healthy during this time of year.

Dress for the Heat. Wear loose-fitting clothes that cover as much skin as possible. Lightweight, light-colored clothing reflects heat and sunlight and helps maintain normal body temperature. Protect your face and head by wearing a wide-brimmed hat. Avoid too much sunshine. Sunburn slows the skin’s ability to cool itself. Use a sunscreen lotion with a high SPF (sun protection factor) rating.

Drink for the Heat. Drink plenty of water and natural juices, even if you don’t feel thirsty. Even under moderately strenuous outdoor activity, the rate your body can absorb fluids is less than the rate it loses water due to perspiration. However, consult a doctor before increasing liquid intake if you have epilepsy or heart, kidney or liver disease; are on fluid-restrictive diets; or have a problem with fluid retention.

Living in the Heat. Slow down. Reduce, eliminate or reschedule strenuous activities such as running, biking and lawn care work when it heats up. The best times for such activities are during early morning and late evening hours. Take cool baths or showers and use cool, wet towels.

Stay safe, stay cool and enjoy your summer while remembering these safety and health tips. For a cool, refreshing and nutritious treat to make at home, try these delicious and hydrating ice pops.

Pineapple-Orange Pops

Serves 10

All you need:

3 cups Hy-Vee frozen pineapple chunks

1½ cups Hy-Vee orange juice

2 tbsp Full Circle agave nectar

All you do:

1. In a blender, combine frozen pineapple chunks, orange juice and agave nectar. Cover and blend until smooth.

2. Spoon mixture into 10 (3 oz) molds and insert craft sticks. Freeze 4-6 hours or until frozen.

Strawberry-Raspberry Pops

Serves 10

All you need:

2 cups Hy-Vee frozen unsweetened sliced strawberries

1 cup Hy-Vee frozen raspberries

1½ cups Full Circle coconut water

¼ cup Full Circle agave nectar

All you do:

1. In a blender, combine frozen strawberries, frozen raspberries, coconut water and agave nectar. Cover and blend until smooth.

2. Pour mixture into 10 (3 oz) molds and insert craft sticks. Freeze 4 to 6 hours or until frozen.

Recipes source: July 2020 Seasons magazine,

(source:; The National Weather Service)

The information is not intended as medical advice. Please consult a medical professional for individual advice.

Megan Callahan can be reached at 515-695-3786, or by email at


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