- Staying of a hydrated stay is the key to maintain the essential functions of your body in physical activity, especially in hot weather.
- Foods that are rich in electrolytes such as salted peanuts can help your body effectively maintain and use water.
- Salt peanuts are as cost -effective, portable snack that delivers protein, healthy fats and essential minerals.
Hiking, backpacks or long -distance runs outdoors can be both invigorating and worthwhile. An intensive physical activity in combination with scorching heat and relentless sunshine can seriously use your liquid intake. Without realizing it, you can sweat more liquids than you can replace. Dehydration occurs if your body does not receive enough water to correctly fuel your cells and maintain essential body and brain functions. The frequent signs of dehydration include thirst, dizziness, dry lips and tiredness that can often sneak up on them.
While drinking water is an essential step in supporting the moisture, it can also make a significant difference to include moisturizing foods such as watermelon and cucumber in your routine. Combine this with nutrient -rich snacks that contain electrolytes, such as potassium and sodium (often highlighted on electrolyte drinks), and you give your body what it takes to keep the water used by you. “Electrolytes take care of this Laney Morse, RDN, LDN, CPT.
Our top candidate for a meal that helps you are salted peanuts, and although this could surprise you, we are here to explain why you are the best. For the beginning, peanuts are a natural source for electrolyte, important nutrients to maintain proper hydration. They are relatively inexpensive and easy to find in shops for less than $ 3 for a 1 pound can. In addition, the slightly sweet legumes of shelf, fill and refuel. Not to mention that it is super easy to throw your fitness pocket or backpack without having to worry about keeping her cold.
Salted peanut nutrition
Peanuts also pack a lot of nutrition in a single portion. Convince yourself. According to the Ministry of Agriculture of the United States, 1 ounce of salted, dry roasted peanuts contains:
- Calories: 166
- Fat: 14 grams (g)
- protein: 7g
- Carbohydrates: 6G
- fiber: 2.3g
- Sugar: 1.3g
- Added sugar: 0G
- potassium: 180 mg
- sodium: 116 mg
- magnesium: 51 mg
Why we love salted peanuts for dehydration
They are good sources of certain electrolytes.
A small, handful of peanuts (such as a 1-disorder portion) offers you sodium, potassium and magnesium with 5%, 8% and 16% daily. These electrolyte work to optimally use the water they drink. “If you drink a lot of water and then serve salty peanuts, the electrolytes in the nuts help your body to pull the water into your cells and use it,” says Morse.
Morse explains that the average American gets a lot of sodium from his diet and may not lose much salt through movement. “An elite athlete or someone who trains several hours a day or spends a lot of time outside in the heat will probably lose significantly more (sodium) and have a much higher risk of dehydration,” says Morse.
While some can worry about the sodium content of salty peanuts, it can help to know that there may be fewer sodium per portion than you may think. As a rule, salted peanuts deliver less than 140 milligrams of sodium per serving, which fits for the invoice for a low sodium that is served according to the food and drug administration. They are also a natural potassium source that can help with sodium balance. So you may offer exactly what you have to help with dehydration without leading them to overdo it to nutrients such as sodium.
Peanuts are full of other essential nutrients.
Together with the electrolyte triad (sodium, potassium and magnesium), peanuts are remarkable for their fiber and protein content, important components for food after training. These nutrients help to fill up energy transactions and to support the muscle repair after training. In addition, the healthy fats in peanuts contribute to continuing energy and general relaxation.
Alternative snacks to prevent dehydration
If you have an vertical alliance or intolerance or just don’t worry about peanuts, you will find some other snacks here that you should take into account to support the hydration:
- Watermelon: Highly water content helps to fill up liquids and delivers essential electrolytes.
- Cucumber: Filled with water and nutrients, they are moisturizing and refreshing.
- Orang: Juicy and full of vitamin C, they offer the liquid intake together with a natural energy boost.
- Salt scene pretzel: The salt helps to replenish the sodium level lost by sweating, while the carbohydrates provide a fast energy source and make it an effective snack to restore balance in physical activity or in hot weather.
- Other salted nuts or seeds: These options offer a similar thrust of electrolytes, healthy fats and protein.
Our expert
Athletes and fitness enthusiasts can have a risk of dehydration during intensive movement, especially at hot temperatures. Dehydration can occur if your body loses more water from sweat than it can fill up again – and causes unpleasant symptoms such as dizziness and tiredness. While drinking water can help restore proper fluid intake, food with electrolytes such as salted peanuts can be helpful additions to your recovery. Operases contain sodium, potassium and magnesium, which are electrolytes that help to compensate for water when drawing water. Not to mention that peanuts are nutritious, inexpensive and rich in healthy fats, fiber and proteins are three nutrients that help to maintain their energy levels longer.
To prevent dehydration, make sure that you drink enough water regularly and not just before or after physical activity. If you have sodium restrictions, it is always a good idea to talk to a health service provider or a registered nutritionist about your eating habits before trying out something new.
