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Hydration Fruit Salad

How is your hydration going this summer? I am drinking a tonnnnn of water and filling up on fluid-rich produce while being 32 weeks pregnant in this heat! I have experienced dizziness and being extremely light headed, it was not fun and is a reminder as I am pregnant I need more fluids! At 32 weeks our baby boy is the size of a cantaloupe. So I went into the cantaloupe field at our family’s farm, Duffield’s, to document this week.

Fluids can also be found in fruits and vegetables. Watermelon, cantaloupe, cucumber, lettuce, and tomatoes are high in water content. The fruit salad (below) is a great addition to your summer BBQ to help your friends and family to stay hydrated along with tasting good and providing tons of vitamins (HELLO VIT C!) and minerals (HELLO POTASSIUM).

Here are some key points to make sure you are staying hydrated:

Why is hydration so important?

  • We need to replace lost fluids after we go to the bathroom (#1&#2), sweat, and from breathing.
  • Water makes up more than half your body weight–Every body system depends on fluid
  • Nutrients are carried to cells by fluid
  • Keep your body temperature normal
  • Prevent heat exhaustion and stroke
  • To lubricate and cushion joints
  • Protect tissues

What are signs that I need more fluid?

  • Low blood pressure
  • Dizziness
  • Confusion
  • Dark urine color
  • Little to no urination
  • Dry mouth
  • Headache

How much fluid do we need?

  • Normal person: about half your body weight in ounces [Ex: 140lb person = 70 oz) OR 30ml/kg (ex: 140lb (63.6kg)=1909ml (1.9 liters or 64 oz)]
  • Check with your doctor for your amount if you are on any meds (ex: diuretics) or have any health conditions (especially heart, kidney, or liver problems that make you retain water)

Hydration Fruit Salad

Recipe by bittnutritionCourse: Appetizers, Healthy Tips, Snack


Prep time


Cooking timeminutes




  • 1/2 large cucumber, some skin removed

  • 1/2 cantaloupe

  • 1/4 large watermelon

  • 1/4 cup mint leaves

  • 1/2 lime juice


  • Using a melon baller, scoop fruit and cucumber into a bowl.
  • Squeeze lemon juice on top.
  • Mix in mint leaves.
  • Enjoy this refreshing hydration salad.

Cantaloupe Nutrition Tips

⬆️vit C: prevent damage from excess free radicals; enhances iron absorption; required for collagen production for skin and bones; help produce serotonin

⬆️vit A: antioxidant, anti-inflammatory; important for eye health

⬆️potassium: can help lower blood pressure {used with a low salt diet}; important electrolyte to help conduct electrical charges within the body; helps reduce kidney stone risk

⬆️luteolin {flavonoid}: anti-inflammatory, anti-oxidant properties, and memory enhancer



Medline Plus

Family Doctor. org

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About Bitt Nutrition

Welcome to BITT nutrition. I am a farmer’s daughter, registered dietitian, IIN health coach, and personal trainer looking at the body as a whole so we can have the best quality of life possible, while feeling the best!


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