Hot Weather, Cool Tips

Lots of ideas swirling around in my head today—to which Mr. Non-Compliant would say, “Uh Oh!”

Since I couldn’t decide on one topic, thought I’d share some of my thoughts, based on recent questions, the severe heat, and what not. No long explanations, just enough to hopefully satisfy your curiosity. If you’d like more details on a topic, let me know and I’ll work them into another blog in the future.

Q. Is it okay to keep butter on the counter instead of the fridge?
A. Yes, you can keep butter on the counter for a few days—as long as it’s in a covered container and your kitchen stays cool (below 70°F). Salted butter lasts longer than unsalted at room temp. Depending on your usage, you could keep the bulk of your butter in the fridge and leave enough outside the fridge to last you a few days.

Q. Does fruit count toward my daily intake of water? 
A. Yes, fruit does count toward your daily water intake. Many fruits—like watermelon, strawberries, cantaloupe, peaches, nectarines, and oranges—are over 85% water and help keep you hydrated. They also provide fiber, nutrients and taste delicious!

Q. Can I make a homemade electrolyte drink that helps hydrate in severe heat?
A. Yes.

DIY Electrolyte Drink (Lemon-Lime)

• 2 cups cold water (or coconut water for extra potassium)
• Juice of ½ lemon and ½ lime
• 1-2 teaspoons honey or 100% maple syrup (for quick energy)
• ⅛ teaspoon salt (preferably sea salt or Himalayan salt)

Stir or shake well, chill, and sip throughout the day.

Q. It can be a challenge to get enough protein, especially when I’m on the go. What are some good protein sources when traveling?
A. Great portable or easy-to-find protein sources for travel include:

• Jerky (look for low-sugar, nitrate-free options)
• Nuts and seeds or trail mix
• Hard-boiled eggs (often sold in convenience stores)
• Greek yogurt or protein shakes (refrigerated section)
• String cheese or cheese sticks
• Roasted chickpeas or edamame snacks
• Protein bars (check labels for low sugar, high protein or DIY.)
• Tuna or salmon pouches (no can opener needed!)
• Peanut butter packets (pair with fruit or crackers)

These are all easy to stash in a cooler bag or find at most gas stations and airports.

Q. How long can picnic food safely sit out? 
A. Perishable foods shouldn’t sit out for more than 2 hours—or 1 hour if it’s over 90°F. Keep a cooler with ice packs handy.

Q: What’s a good snack to beat afternoon heat and hunger?
A: Try chilled cucumber slices with hummus or frozen grapes and a handful of almonds or walnuts—cool, refreshing, and satisfying.

Q: Is it okay to skip meals when it’s hot and I’m not hungry?
A: Listen to your body, but don’t skip nourishment entirely—opt for light, hydrating meals like smoothies, salads, or protein-rich snacks to keep energy steady.

Summer is a season to savor—full of sunshine, simple pleasures, and a slower pace if we let it be. Whether you’re soaking up the outdoors, trying a new seasonal recipe, or just sipping something cool on the porch, may these longer days bring you a break from the rush and a reason to smile.

Much love,
Health Coach Carol

“Summertime, and the living is easy…”—Ella Fitzgerald