With summer just around the corner, we’re all getting ready to break out the grill, whip up that famous tuna salad recipe, and cool off with our go-to iced beverage. But it’s critical to remember that in the summer, we are all far more susceptible to dehydration, heat exhaustion, and weight loss when experiencing excessive heat.

Excess heat can also deter your appetite, making symptoms of heat exhaustion or dehydration even worse.  Get the most out of your meals and liquids by incorporating nutritious and hydrating foods such as mint, lemons, tomatoes, green peppers, cucumbers, and other water-based fruits and vegetables.

Feed your family healthy summer recipes they’ll love.

These summertime recipes contain peak-season ingredients, providing maximum nutrition on those tiring, sultry days.

California Salad With Hard-Boiled Eggs

Try this California Salad with Hard-Boiled Eggs if you’re looking for a healthy yet filling lunch on a hot summer day. Low in calories, hard-boiled eggs provide many surprising benefits. Eggs contain high levels of antioxidants and vitamin B12 for all-day energy. Plus, they help increase HDL cholesterol, which is the “good” kind that reduces the risk of heart disease, stroke, and other chronic conditions. Eggs are also great for skin, hair, and nail growth for a brighter, healthier you.

Other ingredients in this salad are also chock-full of anti-inflammatory antioxidants, including avocado and apple cider vinegar. In addition, apple cider vinegar has many other vitamins and minerals your body needs to thrive. These include magnesium, iron, phosphorous and amino acids to promote digestion, lower blood sugar levels, and heart health. Avocadoes are also a rich source of omega-3’s and folate, which are excellent for brain development and pregnancy.

Provencal Tuna Sandwiches

The nutrient-packed Provencal Tuna Sandwich is perfect for a light lunch or dinner. First, this version of tuna salad contains no mayo. And that’s okay! Instead, it uses a delicious homemade vinaigrette containing olive oil and red wine vinegar, which offers cardiovascular benefits and lessens inflammation (and tastes great, too).

Tuna itself is bursting with omega-3 fatty acids, which promotes heart health. Vegetables such as cucumber provide hydration and Vitamin K for bone health. Bell peppers and plum tomatoes offer high levels of Vitamin C to improve the immune system and Vitamin E for healthier skin.

Healthy Honey Mint Lemonade

This delicious lemonade is super easy to make, requiring only four simple ingredients: lemons, honey, mint, and water. Unfortunately, it’s easy to become dehydrated during the summer months, and sometimes it can sneak up on you, leaving you with a throbbing headache. The crushed mint in this fortifying recipe can help alleviate inflammation often associated with headaches. Lemons are also a great source of Vitamin C, which is very beneficial for your skin and provides an energy boost, to not feel so bogged down from heat and humidity.

For an adults-only version, add organic vodka to create a refreshing summer cocktail.

Beat the heat with healthy, hydrating family meals this summer.

In the peak summer heat, heavy meals can slow down the entire family. Use these recipes and the hydrating, anti-inflammatory ingredients in them to keep temperatures — and your waistline — in check.