Everyone knows that in hot weather, it is essential to hydrate. Staying hydrated means drinking water and not just any water! It is recommended to drink 1.5 to 2 liters of low mineralized water in order not to overload the kidneys. At the risk of disappointing you, minerals contained in water are inassimilableThese are just false arguments used for commercial purposes by advertisers. Minerals and other nutrients are provided by natural and organic fruits and vegetables. On the other hand, they will be properly transported to the heart of the cells if you consume pure water that serves as a carrier.

In hot weather, we lose a lot of water through perspiration. At the same time, we also eliminate a lot of salt and mineral salts through the skin (the largest eliminatory organ in the body). Hydrating and drinking (even without thirst) is therefore essential. But so is replenishing your nutrients! That's what seasonal fruit is for! Not only do they provide us with a good nutritional intake, but as nature intended, these same fruits are very watery, meaning they contain a lot of water. This water is full of assimilable minerals this time.

In general, consuming fresh, raw fruits and vegetables increases hydration and ensures sufficient and adequate intake of minerals, vitamins and antioxidants.

As man is supposed to adapt to the rhythm of the seasons and as nature is well made, in summer it provides us with fruits full of water such as cucumbers, which are the richest (97%), salads such as lettuce which contains 95% or watermelon which is 90% water.

So what are the foods to choose in very hot weather:

• The pasta, because of the 90% water content, is the perfect addition for optimal hydration. This red-tinted fruit will also provide you with antioxidants, vitamin A, vitamin B6 and potassium.

Sliced or chopped from the fridge, blended into a smoothie, but also prepared as a juice, salad or sorbet, it will be even more delicious if you combine it with fresh mint or cucumber.

• The melon, a cousin of the watermelon, has the same benefits: waterlogged, rich in vitamins A and C. People prone to water retention (especially in hot weather) will appreciate its diuretic properties. To refresh yourself, there's nothing like a soup or a fresh melon puree sprinkled with fresh mint.

• The pineapple also contains a lot of water, as well as being lipolytic (fat burning) and slightly diuretic. Pineapple shake, juice or smoothie, it can also be combined with fresh mint.
• Among the red fruits and berries, strawberries, cherries, raspberries, blackberries, currants, blackcurrants, blueberries... the choice is vast! Beneficial thanks to their antioxidant pigments (anthocyanidins), they are also rich in vitamin C and water. Eaten alone, in sorbet or combined in fruit salads, they can also be made into cold soups and are a welcome addition to meals or snacks in hot weather.

All of these ingredients can also be presented as fresh fruit skewers or added to cold tea or fresh mint flavored water.

Between fruits and vegetables, we can turn to :

• The cucumber which contains 97% water: cold soup or gazpacho, in salads or in the form of sticks as an appetizer, served fresh, it will delight young and old, including people concerned about their figure since it is one of the foods with the lowest calorie intake.
• The tomatoThis summer fruit (vegetable) par excellence will provide you with water (95%), vitamin A, B6, C, K, B9, B1, B3, potassium, magnesium, phosphorus, copper and lycopene (red antioxidant pigment). To be eaten alone or as an accompaniment to a sandwich, in the form of cherry tomatoes or in juice as an aperitif, it is also ideal for making gazpacho. This cold soup, to be eaten well chilled and accompanied by small squares of cucumber, bell pepper, fresh onions and a few croutons, is a real summer delight!

Everyone also knows the famous mozzarella tomatoes that are a great accompaniment to garden barbecues with friends.

• Another colorful touch can be provided by peppers (green, red, yellow or orange). Very crisp, they are also very juicy. Stuffed, marinated, grilled in the oven (but eaten cold), in tartar or gazpacho, they can also brighten up your green salads by adding small colorful touches.
• That leaves the classics, but a sure bet, the green salads or mixed in which you'll throw peppers, onions and sliced cucumbers. Why not add some seeds (pine nuts, pumpkin, flaxseed...), pieces of tomato, a little tuna, hard-boiled eggs or some croutons? The whole thing is topped with a delicious homemade dressing made from lemon (rather than vinegar) and enhanced with a few aromatic herbs or spices such as ginger...

Another delight to share and enjoy on a summer's day!