Summer is here, and we are out running around in the sun. The Sun is a good source of vitamin d, but being out in the heat too long can cause us some problems. Heat stroke and Sun stroke are two very dangerous conditions. If you are going to be out in the summer heat, you need to make sure you hydrate often. Drinking sodas, fruit flavored drinks, coffee, tea and alcohol can actually hinder your efforts to hydrate. We all know that water and sports drinks are the best way to get hydration.

Eating during the summer, especially when you are out running around in the heat, can sometimes become a hindrance rather than a nutritional gain. Try munching on fresh fruit as you run around having your summer fun.

Did you know that in reality there are more than 1400 varieties of apples? Pectin, found in apples, turns into a gel in your intestines, and helps rid your system of toxins. Stop at a farmers market, or one of the many veggie and fruit stands that appear on the road this time and grab an apple. Stay away from any that have been waxed since a lot of benefit comes from eating the apple skin.

Melons are another tasty treat, and the juice that dribbles down your chin can actually help with your hydration efforts. Cantaloupes are one of the most available varieties. They are packed with vitamin A and C and are a great way to fight intestinal cancer.

Want something a little sweeter? Pick up a bunch of fresh cherries. The darker the cherries, the higher the nutritional value. They are full of all kinds of good things, like enzymes, minerals and vitamins. If you can take something less sweet, grab a handful of cranberries, another good source of antioxidants.