Have you ever had sudden, painful cramps that just don’t seem to go away? One potential cause is that you are low in potassium. Low potassium levels can also cause muscle weakness, fatigue, muscle spasms, tingling, or numbness. Heart palpitations or skipped heartbeat can be more severe symptoms of low potassium levels. 

It’s possible to fight leg cramps and other issues that stem from low potassium levels by simply increasing your potassium intake. The amount of time it takes to correct low potassium levels depends on how low they are. 

Symptoms Of Low Potassium

The only real way to know if your potassium levels are low is to take a blood test. You will get a more accurate reading of your levels via this route. That said, there are a few telltale symptoms of potassium deficiency that you should be aware of. These symptoms include:

• Muscle cramps, twitching, or severe weakness
• Heart palpitations
• Constipation
• Tingling and numbness

If potassium levels are very low, you may need to take a potassium supplement, or get an IV to elevate them back to a normal range. The quickest way to increase potassium levels in emergency situations is via an IV, which should be administered by a professional in a controlled setting. One report found that an IV can raise potassium levels within 20 to 30 minutes. If you have borderline potassium levels after a sweaty workout, you can use various foods to help bring them back up quickly. Continue reading to learn what foods and drinks may help you do that. 

Sip An Electrolyte Drink

Electrolyte-rich drinks can help replenish minerals, vitamins, and water lost via sweat or periods of diarrhea and vomiting. Not all electrolyte drinks are high in potassium, though. And you should not simply resort to sugary sports drinks to replenish electrolytes, as the preservatives, dyes, and added sugars do more harm than good. Coconut water, for example, is a great electrolyte-rich beverage, but make sure to buy one that is free of added sugars. 

Drink Some Orange Juice

Just as we said previously, the quality of the beverage matters. Many store bought orange juices contain added sugars and preservatives. Go directly to the source by juicing oranges! One cup of orange juice provides nearly 500 milligrams (mg) of potassium, which equates to 11% of the recommended daily intake (RDI). Orange juice may be a convenient way to raise potassium levels, but it tends to be high in sugar. You can also eat oranges to get the same nutrients, plus the fiber that will help the body absorb the natural sugars more slowly. You would need to eat two oranges to get the same amount of potassium as one cup of OJ.

Eat A Banana

This is a classic potassium-rich food, so eat a banana or two next time you are dealing with leg cramps. One medium banana contains 422 mg of potassium, and the potassium in bananas can increase levels within 30 to 60 minutes, per a 2012 health journal. In one study, researchers tested whether eating one or two bananas would increase potassium levels in adult athletes prone to leg cramps. Although there were mild increases in potassium levels in both groups after 30 to 60 minutes, the time it took to increase levels would not benefit an athlete experiencing cramps during competition. To avoid cramps, health experts recommend consuming potassium-rich foods regularly, especially before exercise. 

Eat Some Watermelon

Researchers note that one wedge of watermelon has 320 mg of potassium, making it a great choice for raising potassium levels. Watermelon is also a water-rich fruit (91% water), so it helps to enhance your hydration efforts. It is also rich in vitamins A & C, magnesium, and offers some iron and calcium. According to research, eating watermelon after a workout can help replace water, magnesium, and potassium that you lose via sweat. Drinking watermelon juice after a workout has been associated with reduced muscle soreness after 24 hours. 

Consider Supplementation 

If you consume all of the aforementioned items and your potassium levels remain low, you may want to consider a potassium supplement. Before you start supplementing, consult your healthcare professional to determine whether the supplement is right for you, and to understand proper dosage. The potassium you get via diet and what you supplement should not exceed the RDI, unless directed by your doctor.

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There is no shortage of different beverages in today’s world. From sports drinks and coffee to turmeric lattes and sugary sodas, you can drink a different beverage whenever you choose. Why didn’t we mention water right then? It may come as a surprise to you, but a lot of people dislike water. Some people even say that it tastes terrible. Well, water is life, people, and it benefits the body in so many ways, but so do various teas. 

While a lot of beverages are enjoyable to drink, they do not all contribute to hydration. That is particularly true for caffeinated beverages, which people consume a lot of. Drinking tea, however, is another story. Certain teas can help quench your thirst, promote hydration, and provide surprising health benefits. 

Water Intake Guidelines

The body requires adequate fluid intake in order for it to function optimally. Fluids help everything from cells to organs, lubricating joints, protecting tissues, and enhancing digestive function. How do you know how much water to drink to ensure proper hydration? You have probably heard of the eight by eight rule, which means that you drink eight eight-ounce glasses of water per day. This is somewhat of an outdated recommendation, as weight, age, and activity level influence your hydration needs. 

Hydration is a factor of total fluid intake, not just water intake. You can get water, electrolytes, and other fluids from soups, water-rich fruits and vegetables, and certain beverages. Health experts note that adults should aim to consume 91-125 fluid ounces of water per day. That equates to 2.7 to 3.7 liters, or about 11 to 16 cups. As a general rule of thumb, we encourage people to drink half their body weight in ounces of water per day to ensure proper hydration. If you weigh 150 pounds and divide that by two to get 75, you should drink 75 ounces of water per day.

Tea Vs. Water For Hydration 

The body needs water to survive, but you don’t always have to drink plain water to take advantage of its benefits. In fact, the Mayo Clinic notes that about 20% of your daily fluid intake should come from food. The remaining 80% can come from water or hot and cold teas. Black and green teas, however, contain caffeine, which is considered a diuretic. According to preliminary research, there is little difference between the hydration status of drinking black tea and drinking water. Those results came from a small study from March 2011, so more research is necessary. 

Other research suggests that caffeine does not become a diuretic until you consume 500 milligrams (mg) daily. Black and green teas typically contain between 30-50 mg of caffeine per eight ounces. That means that you would have to drink a lot of green and black tea in order to harm your hydration efforts. Coffee, on the other hand, usually contains 80-100 mg of caffeine per eight ounces. That means you can reach that 500-mg mark a lot quicker, which could impact your hydration.

Tea Benefits

You can get a few extra perks from drinking tea instead of just water to meet your hydration goals. The consumption of black and green tea has been linked to better heart health, including lower blood pressure and cholesterol levels. Certain teas can also help improve memory, reduce inflammation, contribute to weight loss, and contribute to longevity. There are so many herbal teas, from ginger and chamomile to peppermint and hibiscus, all of which offer different health benefits. Some work to soothe an upset stomach and sore throat, while others aim to reduce nausea and enhance immune function.

Be Careful About Your Sugar Intake

Although drinking tea can help you meet your hydration goals, you have to be mindful of how you prepare tea. Drinking water by itself means that you are safe from refined sugars, fats, and calories. What you add to your tea can affect your health, your overall hydration, and the tea’s health benefits. Added sugars can contribute to heart problems, obesity, and other health issues. Try to drink your tea without sweetener for a healthy beverage option. If you want to sweeten your tea, consider using a small amount of honey instead of white sugar, or stevia or raw agave nectar.

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Sometimes, you find one drink that can be the saving grace of summer. This watermelon cucumber basil lemonade is that drink. Not only is it sweet, tangy, herbaceous, and refreshing as all can be, but it also helps enhance your hydration efforts. Enjoy it whether you are hanging around the pool or doing chores around the house. It makes for a healthy alternative to sugary store bought lemonades or powders that you dissolve in water. And if you are not cleansing, you can take this up a notch by adding a little sparkling water to the glass.

Both watermelon and cucumber are over 90% water, making them great fruits to eat for better hydration. Plus, both of these fruits contain vitamin C, a necessary vitamin that can help enhance immune function and boost collagen production. You definitely need both of those things as the the kids head back to school and you continue to spend time in the sun. Give your body all the help and nutrients it can handle! If you want to add an anti-inflammatory boost and a subtle kick, put about an inch of fresh ginger root in the blender. That’ll really get the juices flowing!

Watermelon contains natural sugars, eliminating the need for agave nectar or maple syrup in this recipe. The lemon and cucumber help cut the natural sweetness of the watermelon. And just when you think the layers of flavor have stopped layering, you get that kiss of basil that takes this lemonade to a new level. It is truly so refreshing, easy to make, and undoubtedly delicious. Make a bigger batch if you plan on having guests over for a end of summer party. They’ll love it!

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The ultimate summer refresher has arrived in the form of this watermelon juice with cucumber, mint, and lime. Just imagine sipping on this cooling juice on a sweltering day while the summer breeze blows by. Think of this juice like a spa treatment for your insides, minus the elevated spa prices. This juice works to refresh your palate and cells all at once!

We’re talking about some hydrating, sweet watermelon, crunchy cucumber, and a fresh lime (rind and all). This juice is truly like a summer beach party in liquid form, with every sip being an incredibly flavorful sensation. Not only does this juice pack a zesty flavor, but it also provides a long list of health benefits. Below, you can learn about a few health benefits of drinking a juice with these ingredients:

• Boosts Hydration: This juice has watermelon and cucumber, two water-rich ingredients that enhance your hydration efforts. By eating your water, you can help nourish your skin and contribute to a more youthful glow.
• Alkalizes The Body: Although lime juice contains citric acid, it has an alkalizing effect inside the body. By balancing your internal pH levels, you can help protect against kidney stones, enhance brain function, and improve cardiovascular health.
• Reduces Inflammation: Cucumber and watermelon exhibit anti-inflammatory activity, making this juice a great way to soothe achy muscles after a long day at the beach (or after a hard workout).
• Antioxidant Powerhouse: Finally, every ingredient in this juice contains a diverse antioxidant profile. Antioxidants are like superheroes for your cells, protecting them from oxidative stress.

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If you want to incorporate more fruits and vegetables into your diet, start making smoothies. You can customize smoothies to align with your taste preferences, tailoring levels of sweetness, tartness, or bitterness to your liking. Plus, smoothies can help fill you up, provide you with lots of nutrients in one fell swoop, and help cool you down on hot summer days. 

What flavors do you want to refresh your palate during the summer months? Tropical ingredients, such as mango, pineapple, papaya, kiwi, and acai tend to do just that! You don’t have to rush out to a specialty grocery store to grab the most exotic, tropical fruits you can find. A simple banana, blueberry, spinach, and mango smoothie will do you right! If you want to mix it up, though, you can enjoy the recipes in this article. 

The Benefits Of Smoothies

Not only are smoothies delicious and refreshing, but they also provide essential nutrients that encourage optimal, overall health. Fruits, especially tropical varieties, tend to overpower the flavor of greens, which is great considering that a lot of people don’t consume enough greens every day. Spinach, however, does not exhibit strong flavor, despite the fact that it transforms the color to a rich emerald. 

Hydration is of extra importance during the summer months. Most people don’t drink enough water as it is, and tend to drink dehydrating beverages, such as soda, alcohol, or caffeinated drinks. You can enhance your hydration efforts by consuming smoothies, especially when you add water-rich fruits and vegetables, such as watermelon, cucumber, citrus, or melons. 

Finally, smoothies can be a helpful tool for total weight management. Smoothies are typically low-calorie meal options, unless you add lots of nuts or nut butters. The fiber from the fruits and vegetables helps keep you feeling full and satisfied for longer periods of time, which prevents overeating. If that sounds great to you, continue reading for five healthy and refreshing summer smoothies. 

Watermelon Mint Smoothie

How refreshing! A watermelon mint smoothie is the seasonal hydrating beverage you need to cool you off on these hot summer days. 

Click here to make the smoothie. 

Cucumber Apple Smoothie

This green smoothie is a refreshing combination of crisp cucumber, crunchy and tart apple, zesty lime, herbaceous mint, and hearty kale. 

Click here to make the smoothie.

Lemon Blueberry Smoothie

A gorgeous lemon blueberry smoothie with refreshingly sweet and tart flavors. This is easy to make and you can add nutritional boosters too! 

Click here to make the smoothie.

Pineapple Grapefruit Detox Smoothie

Boost your fiber, vitamin, and mineral intake and promote detoxification by enjoying this pineapple grapefruit smoothie.

Click here to make the smoothie.

Antioxidant Beet Berry Smoothie

A bright red antioxidant beet and berry smoothie is a secret weapon for your health! Frozen bananas and dates naturally sweeten this smoothie.

Click here to make the smoothie.

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If ever there was a juice that screamed, “Summer is here,” it would be this watermelon cherry and berry beet juice. Did we create this juice because we had some leftover ingredients lying around? In truth, yes, but we are so glad that we used what we had! Sometimes, challenging yourself with the ingredients you have can yield tremendous creations, such as this refreshing, summery juice. Plus, the rich crimson color makes this juice quite the appetizing beverage.

One of the great things about this juice is that it aids your hydration efforts. Watermelon has a high water content and offers a lot of vitamin C, just like the strawberries, beets, and cherries. Now, if you don’t enjoy strawberries, you can opt for raspberries instead, but they may cause the juice to taste more tart. That is also true for the cherries that you choose, as some varieties are sweet while others are more sour (hence the name sour cherry juice). Just make sure that you pit the cherries prior to processing them through your juicer.

There is definitely a red trend for this watermelon cherry and berry beet juice recipe. It’s great to embrace the different colors of the rainbow when it comes to your diet. The “eat the rainbow” motto helps you get a diverse mix of antioxidants and polyphenols, many of which you will not get if you only eat a select number of fruits and vegetables. Beets, for example, contain betanin, which gives them their deep red pigment and may be responsible for some of the health benefits.

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Peaches, nectarines, plums, apricots, and cherries are classic summer fruits, but you can’t forget about melons. Perfectly sweet and ripe for the eating, melons also get their time in the spotlight during the summer months. They may not seem like summer fruits because you can always find watermelons, cantaloupes, and honeydews in stores year round. Visit a grocery store that features seasonal items or a farmer’s market and you’ll find melons in great supply. 

We’re confident in saying that there are many melons you’ve never tried or heard of in your life. Melon mania is here and your window of opportunity is closing to enjoy these water-rich, nutrient dense fruits. Melons belong to the same botanical family as cucumbers, squash, and gourds. Unlike zucchini and cucumbers, melons are very sweet, especially when ripe. We detail more melon facts below. 

Melons 101

Melons are fragrant, juicy, and incredibly sweet. They have a long history of being staple fruits in many cultures, and they fall into two species:

• Cucumis melo, which includes cantaloupes, honeydews, and muskmelons
• Citrullus lanatus, also known as watermelons, which includes yellow watermelons and sugar babies (these look like watermelons but differ slightly)

There are unique varieties that reveal themselves at farmers markets and local grocery stores during peak season. How do you pick the perfect melon, though? Well, put your ear to the melon and listen for the ocean’s song. No, don’t do that. To judge the ripeness of a watermelon, tap it and listen for a dull “plunk” sound. For honeydews and winter melons, the blossom end should give when you apply a little pressure. Finally, smell muskmelons and cantaloupes to take note of a strong fruity aroma. 

Summer Kiss Melons

Summer Kiss melons have a distinctive color, but the flavor is a bit more subdued than other melons. It looks like a cantaloupe on the outside, but the flesh is nearly identical to the flesh of honeydew, only the center has an orange hue. It is very creamy and rich and works as a refreshing snack, but you can incorporate it into smoothies, salsas, and summer fruit salads.

Santa Claus Melons

Christmas in July? It is when this melon shows up in the kitchen! Sometimes referred to as piel de sapo (toadskin), Santa Claus melons resemble small watermelons that are a bit more oblong in shape. They have gold or bright yellow stripes that break up the green. The brighter the yellow stripes, the riper the melon. The flesh is similar to honeydew, only it is a bit more pale green or mild yellow.

Hami Melons

Native to China, the Hami melon is oblong just like the aforementioned Santa Claus melon, only a bit smaller. It belongs to the muskmelon family and tastes very similar to a cantaloupe, only the flavor profile is sweeter and the flesh is crispier. To help balance the sweetness, squeeze a lime wedge over the fruit when you eat it fresh.

Yellow Watermelons

Yes, the flesh of this watermelon is really yellow! If you want to enjoy this as a thirst-quenching treat (given that watermelons are 92% water), chill it for a few hours prior to serving. Depending on the variety, yellow watermelons range from small to large, weighing as little as six pounds or more than 20 pounds. 

Casaba Melons

This melon may look more like a winter squash than a refreshing summer melon, but don’t judge this tasty fruit by its exterior. Casaba melons have a bright yellow rind, which can look somewhat wrinkled or withered. The flesh is a similar color to that of a honeydew, but it is incredibly sweet and creamy. A lot of people agree that the flavor is more mild and reminiscent of a cucumber. 

Crenshaw Melons

This melon has made a name for itself because it is one of the sweetest varieties available. It ripens from midsummer to early autumn and tends to weigh anywhere from eight to 10 pounds. The Crenshaw melon has a pink-orange flesh that is very thick and an aroma that will blow you away. It goes great with savory and salty flavors. 

Golden Honeydew Melons

Have you ever opened a bag of chips and realized that most of the bag was just air? You won’t be disappointed like that when you open a golden honeydew melon. It has a small cavity, which means that you get to enjoy more fruit! Look for a slight opening at the blossom end to detect when they’re ripe.

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Water plays an integral role in regards to your overall health. It’s the beverage of life that helps to keep your skin healthy, smooth, and radiant, yet so many people don’t drink enough of it. For this reason, it makes sense that every skin care aisle contains products that promise to hydrate and moisturize the skin. Although people use these terms interchangeably, they are not one and the same. Both hydrators and moisturizers work to nourish the skin, but knowing the difference can help you determine which is right for your skin.

What’s The Difference Between Hydrating And Moisturizing?

Moisturizer is an umbrella term for the following types of moisturizers: emollients (fats and oils, occlusives, and squalene (oil). The terminology gets a bit of a makeover when it comes to beauty products, though. In fact, a 2017 study found that there was some gray area when it came to distinguishing hydrators from moisturizers. Moisturizing is all about trapping moisture and sealing it into the skin in order to form a protective barrier. This helps prevent water loss and keeps the skin as soft and smooth as possible. Moisturizes are oil-based ingredients, which is how they prevent water from escaping the skin. 

Hydration refers to the water content within the cells that makes them plump and bouncy, making them reflect light well. If your skin cells are dehydrated, they shrivel up and your skin can look dull. If you use a topical hydrator, though, you work to infuse your skin cells with water and improve your skin’s ability to absorb nutrients and moisture. Humectants, for example, are great hydrators because they increase the skin’s hydration by attracting water molecules from the environment to your skin. Additionally, humectants draw moisture levels from deeper layers of the skin, bringing them from the dermis to the epidermis. 

Which Is Best For Your Skin?

With so many creams, lotions, balms, ointments, moisturizers, and hydrators to choose from, how do you know which one is best for your skin? The truth is, most of them do the same exact thing. Most skin lotions contain both occlusive, emollient, and humectant ingredients, so they moisturize and hydrate at the same time. Whether the product comes in gel, balm, oil, or cream form doesn’t affect how it performs. The form merely affects the experience of applying the product to your skin. 

For Dry Skin

If you have dry skin, a thicker moisturizer will help restore your skin to its natural plump state. This isn’t always true because your skin may not be dry; rather, it may be dehydrated, in which  case a hydrator is necessary. If you want to know whether or not your skin is dehydrated, you have to pay attention to your skin’s condition. The skin has a natural lipid barrier that protects itself from environmental damage and water loss. Dry, flaky skin is an indication that it doesn’t produce enough lipid cells to form that protective barrier. That’s why a moisturizer may come in handy if you suffer from dry skin. 

For Oily Skin

It’s important to note that oily skin can still be dehydrated. In fact, dehydrated skin can increase oiliness and the issues that come with it. Oily skin typically indicates that the skin barrier is compromised, which makes it more difficult for the skin to retain moisture. Moisture escapes the skin and it becomes dehydrated, and produces more oil as a result. The only way to break this cycle is to give your skin the proper hydration that it needs. Look for water-based, non-comedogenic hydrators and moisturizers because water-based products don’t clog your pores and feel lighter on the skin. 

For Dehydrated Skin

The only way to fix dehydrated skin is to rehydrate it. That means that you have to actively add water back into your skin, and the best way to do that is by applying a hydrating serum that contains hyaluronic acid. This ingredient retains 1,000 times its weight in water, so it helps to plump up those skin cells to get your skin looking youthful and refreshed again. Aloe vera and honey are also great ingredients to look out for. Above all else, drink plenty of water and eat water-rich foods if you want to hydrate the skin.

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The sun doesn’t seem to be letting up, even though summer is coming to a close in about one month. Because of the intense heat and humidity, health officials recommend drinking more water than you normally would. In order to properly hydrate the body, though, you have to do more than chug water, bottle after bottle. The best way to enhance hydration efforts is by eating water-rich foods. 

Staying properly hydrated can help you avoid dehydration, which causes fatigue, skin problems, and headaches. Cramps are another big symptom of dehydration, primarily resulting from the loss of electrolytes. When you couple your water intake with the electrolytes and water you get from water-rich foods, you can better avoid dehydration and the symptoms that come with it.

Several health studies found that staying hydrated works to regulate body temperature, flush waste from the body, and lubricate joints. By regularly drinking or eating water, you allow nutrients easier access to your cells. You may also improve your sleep and mood when you’re hydrated. To help enhance your hydration efforts, start eating more of the foods in this article. Some of them are in season for summer, so get your hands on them while they are freshest. 

Cantaloupe

Loaded with beta-carotene and H2O, cantaloupe is one of summer’s most delicious seasonal fruits. It helps to hydrate you on a hot day, being over 90% water, and delivers 37.4 milligrams (mg) of vitamin C in one large wedge. That’s over 42% of your recommended daily intake of vitamin C! Plus, cantaloupe offers 2,060 micrograms (mcg) of beta-carotene, which your body uses to make vitamin A. 

Peaches

Let’s keep the summer produce theme going by highlighting the juicy peach. Close to 90% of their weight is water, but they also offer lots of potassium and vitamins A & C, and several B-vitamins. Because peaches are high in fiber and water, they are naturally low in calories, making them great to enjoy on your weight loss diet. 

Watermelon

Is watermelon the most classic summer fruit? We think it is! As the name suggests, watermelon has a high water content, with more than 90% of its weight being water. It is both refreshing and sweet, being one of the best fruits to help you counteract the effects of dehydration. The sugar in watermelon will help boost energy levels as the body absorbs the water. Additionally, watermelon is an excellent source of vitamin C, vitamin A, potassium, and fiber, making it a great addition to your diet. 

Strawberries

Boasting lots of water and vitamin C, strawberries make for a great addition to your list of hydrating fruits. Add them to your water, smoothies, or salads to enjoy them this summer. One study found that people who ate 500 grams of strawberries a day for a month had lower levels of bad cholesterol and triglycerides. Strawberries are also vitamin C superstars, delivering nearly 99% of the recommended daily intake of vitamin C in just one cup. 

Tomatoes

Tomatoes are a staple of summer, with many heirloom varieties showing up in local grocery stores and farmers markets. Not only are they more than 90% water, but they are also loaded with lycopene, an antioxidant that may protect against sunburns. Is that not the best added bonus for summer? Enjoy tomatoes in freshly made juices or on a delicious summertime salad. 

Pineapple

One of the benefits of drinking lots of water is that you enhance your body’s digestive process. Pineapple also contains an enzyme, bromelain, that improves the body’s ability to break down proteins. Pineapple may help reduce inflammation and swelling, while also providing the body with lots of fiber. Most importantly, though, pineapple has a water content of about 87%, so eating more of it helps you improve your hydration efforts. 

Oranges

Known for their vitamin C content, oranges happen to be excellent hydrators. Not only do they quench your thirst on a hot day, but they also help optimize immune function with vitamin C and antioxidants. It is very important that you enjoy fresh oranges or freshly squeezed orange juice to reap the hydrating benefits. Drinking orange juice from a bottle or carton increases your consumption of processed ingredients, sugars, and artificial flavors. Those things essentially cancel out the benefits of oranges. 

Cucumbers

Made up of 95% water, cucumbers are another healthy, hydrating fruit to add to your summer food list. Compared to other water-rich produce items, cucumbers have the lowest amount of calories. Cucumber only contains eight calories per half-cup. You can easily incorporate cucumbers into smoothies, detox waters, juices, salads, or gazpacho recipes. 

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It’s no secret that eating a well-balanced diet benefits the body in many ways. When you provide the body with the right fuel, i.e. nutrient-dense foods, it can run more efficiently. You wouldn’t put low-level gasoline in a high-performance race car, would you? The human body is the ultimate race car that deserves the best possible fuel to run smoothly without becoming sluggish. 

The foods you put in your body directly influence how it performs. What you eat can impact your overall energy levels, which explains why you can experience fatigue or sluggishness after specific meals. The body uses all of its energy to digest those heavy foods, and minimal fuel is left to power the body. As a result, people reach for sugary or caffeinated beverages to give them jolts of energy. They lack nutrition and can have long-lasting effects that impair sleep and blood glucose levels. 

There are better options to help the body avoid sluggishness or fatigue. Stay alert and awake when you eat the foods that are detailed below. 

Bananas

Bananas receive praise for their potassium content, but they are also great sources of fiber and complex carbohydrates. The duo of fiber and carbohydrates helps to provide the body with long-lasting energy. A small study found that cyclists who ate bananas before biking performed equally to cyclists who drank sports drinks during a 47-mile ride. 

Oats

Whether you consume a large bowl of oatmeal or incorporate oats into a smoothie, oats offer a healthy dose of fiber and small amount of protein. It’s easy to experience blood sugar highs and lows after eating processed breakfast cereals. This is not the case with oats, so long as you go for real oats and not the processed, sugary oatmeal packets. 

Nuts & Seeds

The great thing about nuts and seeds is that they offer protein, fiber, and essential fatty acids. Chia seeds, almonds, walnuts, pecans, cashews, sunflower seeds, pumpkin seeds, hazelnuts, and macadamia nuts are great options. The combination of protein and fat helps the body feel full, which can enhance energy levels. When you choose nuts or seeds, though, opt for raw unsalted versions because they are the most nutritious. Chili lime cashews, honey roasted almonds, or candied pecans contain processed ingredients and excess sugars, which can induce fatigue. 

Kale

It seems like kale is good for everything, and rightly so! Kale offers an array of vitamins, minerals, and antioxidants, which assist with various bodily functions. Kale also happens to be an excellent source of iron. Red blood cells contain iron, which the body needs to transport oxygen throughout the body. The iron energizes cells and lacking in this mineral can cause a person to experience fatigue. 

Watermelon

When the body experiences dehydration, the most common symptom is fatigue or dizziness. Research on watermelons confirms that they are 92% water and provide a variety of nutrients, including vitamins A & C. Eating water rich foods like watermelon, cucumber, and tomatoes can help hydrate the body to avoid fatigue from dehydration. 

As a part two to the above point about hydration, drinking enough water can help facilitate the energetic processes in the body. Water doesn’t directly give you energy, but it does encourage the processes that make you feel energized. Sip on water throughout the day instead of sodas, sugary drinks, and coffee to help you feel better overall. 

Unprocessed Foods

Unprocessed foods are all of the foods that are detailed in this article. Focusing on whole foods versus processed foods will help you sustain energy levels and avoid fatigue. Processed foods, which come in packages, boxes, or cans, contain additives, sodium, trans fats, artificial ingredients, and preservatives that slow you down. 

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