Keith’s garden sits at a busy street corner, and he’s used several design strategies to pull focus away from passing cars and into the garden.… Read More
Last month, five Denver-area gardens were open to the public during an Open Day sponsored by the Garden Conservancy. Five more garden tours — yippee, I’m in!
My first stop was Keith Funk’s garden in Centennial, a south Denver suburb. Keith is a gardening expert who hosts the long-running radio call-in show “The Garden Wise Show With Keith Funk.” I’d seen his garden during the 2019 Garden Fling (here’s my post about it) and remembered it being colorful and immersive. It still is.
Keith’s garden sits at a busy street corner near the entrance to his neighborhood. He’s used several design strategies to pull focus away from passing cars and into the garden.
First, visual ka-pow! A flowering rock garden extends the length of the property and rises toward the house, offering a tableaux of colorful perennials, groundcovers, and other waterwise plants.
Dazzling fuchsia ice plant
‘Dara’ Queen Anne’s lace
White penstemon
An agave with curling, thread-like filaments
Another of Keith’s strategies for making the street vanish is moving water. The contrasty light of late morning makes it hard to see in this photo, but that’s a grotto-like waterfall on the right, which spills into a little pond behind the yellow broom. Another waterfall cascades into the pond from the left. You can see both waterfalls in this video I shared on Instagram.
Penstemon
More penstemon with Queen Anne’s lace and purple coneflower — a pollinator buffet
Purple coneflower
A few more
‘Southern Charm’ verbascum
On the shadier side of the corner lot, at least in the morning, bear’s breeches was flowering.
Kinnikinnick, aka bearberry, creeps over colorful boulders.
Lady’s mantle and blue flax add more color.
Lady’s mantle
One more of the pair
Keith’s garden is built around large pines and other trees, which offer shade on a hot day.
This combo caught my eye: a purple smoke tree, a ferny sumac, and a drooping tree with silver-white leaves. Beautiful!
Heading into the back garden, I admired a royal-purple clematis.
A bench is tucked into a perennial border with lady’s mantle
Astrantia, one of my favorite flowers
Variegated yellow loosestrife (Lysimachiapunctata ‘Alexander’). Keith says it needs moist soil but isn’t invasive like purple loosestrife.
Geum, a beauty that also prefers moist soil
One more
A metal crane hides among the geum.
A stone patio off the back of the house features an Italian-style fountain and a collection of potted plants, including a big banana.
Patio seating surrounded by summer-loving tropicals
Rose campion in white and hot pink, with another shady bench along the wall
Back out front, I admired this hidden patio in the center of the front garden. What a perfect spot to sit and observe the neighborhood without being on display yourself.
Shade-loving ferns and hosta make a green ring around the patio.
Along the house, plants from Keith’s garden were for sale. How nice is that? If I weren’t in the midst of a move, I’d probably have filled up my trunk. But for now I’m simply observing and trying to absorb as much as I can about plants that grow here.
Up next: A pocket-sized garden with “waves of foliage, flowers, and fragrance.”
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
Summer brings more daylight and more chances to train outside. For many people, that shift alone can boost consistency and motivation.
But heat can influence the equation.
When temperatures rise, summer hydration tips matter more, because exercise in summer heat changes how your body handles fluids, temperature, and effort—even when your workout intensity stays the same (1,2).
A hydration strategy can positively influence performance, recovery, and safety during a workout (4). Here’s how to train smart and stay hydrated during hot weather workouts.
Why Hydration Matters More in the Heat
Your body cools itself primarily through sweating. As sweat evaporates from your skin, it helps lower core temperature (5). But sweat doesn’t just contain water; it also contains electrolytes, including sodium, potassium, and small amounts of magnesium (2). Sodium is typically lost in the greatest amounts, which is why it receives the most attention during prolonged or high-sweat sessions (6).
In hot environments, sweat losses can increase significantly. Some individuals lose well over a liter per hour depending on conditions and intensity (2). When fluid losses outpace fluid intake, dehydration can develop (2).
Mild dehydration (around 2% body weight loss) has been associated with impaired endurance performance, particularly in warm and hot conditions (5). Dehydration may also increase perceived effort, meaning workouts can feel a bit harder at the same pace or workload (2).
“In hot conditions, your body is juggling two stressors at once: exercise and temperature regulation. During these conditions hydration becomes more important to support performance and recovery,” says Brookell White, MS, RD, MyFitnessPal Registered Dietitian.
Hydration can be improved before your workout begins.
The American College of Sports Medicine recommends consuming adequate fluids during the 24 hours prior to exercise, and especially with the meal just prior to activity (4).
Drinking about 500 mL (17 ounces) of fluid approximately 2 hours before exercise is recommended to support hydration and allow time for excess fluid to be excreted (4).
The goal is not to overconsume fluids, but to begin exercise adequately hydrated (4).
During Exercise in the Heat
During hot-weather workouts, begin drinking early and continue at regular intervals (3).
The aim is to consume fluids at a rate that helps replace water lost through sweating, as reflected by changes in body weight, or to drink the maximum amount that can be comfortably tolerated (6). Sweat rates vary widely depending on the individual and environmental conditions, so fluid needs are not one-size-fits-all (6).
But if you’ve ever wondered what to drink during the workout, the answer depends mostly on duration and intensity (4).
Here is what you need to know. For exercise lasting less than one hour, water is generally sufficient (4). For sessions longer than one hour, beverages containing carbohydrates and electrolytes may support performance without impairing fluid delivery (4).
During intense exercise lasting longer than one hour, consuming 30–60 grams of carbohydrate per hour may help maintain carbohydrate oxidation and delay fatigue (4). This can be achieved by drinking 600–1200 mL per hour of a 4–8% carbohydrate solution (4).
Pro tip: Fluids that are cooler than room temperature and flavored may enhance palatability, which can make it easier to maintain consistent intake during longer sessions (5).
After Exercise in the Heat
Hydrating after your workout ends is also valuable. In fact what you do after training plays an important role in your recovery (4).
Hydration for muscle recovery starts with replacing fluids gradually over the next few hours rather than all at once. Pairing fluids with a post-workout meal or snack that includes carbohydrates and protein can support both recovery and rehydration. Including sodium in that meal or beverage may also help your body retain the fluid you lost (4).
Monitoring changes in body weight before and after exercise can give you a rough estimate of how much fluid you lost and help guide how much you need to replace (4).
At the same time, overcorrecting isn’t helpful either. Drinking excessive amounts of water without replacing sodium can increase the risk of hyponatremia—a rare but serious condition (4).
White notes, “The goal isn’t to overcorrect; it’s to steadily return to a comfortable hydration baseline.”
Finding the Right Exercise Hydration Approach
Hydration advice has evolved over time. Rather than prescribing rigid rules for every situation, most current guidance recognizes that context matters.
For shorter workouts in moderate temperatures, thirst is often a practical and effective guide. The body has built-in mechanisms that signal when fluid intake is needed, and for many people, responding to thirst is sufficient to maintain hydration during typical training conditions (7).
However, heat often increases your hydration needs. During longer sessions, especially in hot or humid conditions, thirst alone may not be a sufficient indicator (7). By the time you feel very thirsty, mild dehydration may be present (7).
White explains, “Thirst works well for many situations, but in high heat or long sessions, having a simple hydration plan can prevent you from falling behind.”
Your body also provides additional signals beyond thirst. Urine color is one of the most practical at-home hydration checks (8). Pale yellow typically reflects adequate hydration, while dark yellow or amber may indicate a need for more fluids (9). Very clear urine, on the other hand, can signal that intake exceeds current needs (9).
Energy levels can offer clues as well. If you feel unusually sluggish or have difficulty concentrating, hydration status may be contributing (7). Pairing awareness of these body cues with occasional tracking in MyFitnessPal can help you identify patterns over time, especially during periods of high heat or increased training load.
Summer Workout Hydration Tips
Hydration doesn’t need to be complicated. It needs to be consistent.
Train earlier or later when possible to avoid severe sun periods
Adjust intensity during extreme heat
Wear breathable clothing
Carry fluids with you
Learn your typical sweat response
“The more familiar you are with how your body responds to heat, the easier it becomes to plan ahead,” says White.
Heat Exhaustion vs. Dehydration: Know the Difference
Dehydration and heat exhaustion are related, but they are not the same.
Dehydration happens when you lose more fluid than you take in. In hot weather, heavy sweating, especially without enough water or sodium, can put extra stress on your body (7).
Heat exhaustion is more serious. It develops when your body can’t cool itself effectively, usually after spending too much time in high temperatures or exercising in the heat (10). Dehydration can make it worse, but heat exhaustion involves a broader struggle to regulate body temperature (10).
Common signs and symptoms of heat exhaustion may include: (10)
Dizziness
Nausea or vomiting
Weakness or fatigue
Headache
Muscle cramps
Pale or clammy skin
Sweating
Rapid and weak pulse
Although individuals are usually alert and able to respond to questions, if left untreated, heat exhaustion can progress to heat stroke. Management includes immediately stopping exercise, reducing heat exposure, loosening clothing, and drinking cool fluids. In more extreme cases, cooling strategies such as cold showers or wet towels may be needed (10).
Using MyFitnessPal to Monitor Hydration
Understanding your hydration needs becomes easier when you look at patterns over time. In MyFitnessPal, you can log workouts, track daily water intake using the water tracking feature, and even set hydration reminders to stay consistent during hot-weather training.
Over time, you may begin to see trends, such as feeling stronger during sessions when you started well-hydrated or struggling more on particularly hot days.
Hydration isn’t about hitting a perfect number. It’s about noticing patterns and making small adjustments that support performance and recovery.
Frequently Asked Questions (FAQs)
How much water should I drink during a summer workout?
There isn’t a single number that works for everyone. Fluid needs depend on your body size, sweat rate, workout intensity, and environmental conditions (3). A practical approach is to begin drinking early, sip at regular intervals, and adjust based on thirst, body weight changes, and how you feel (3).
Is water enough, or do I need electrolytes?
For workouts under about an hour at moderate intensity, water is typically sufficient (4). For longer or more intense sessions, especially in the heat, beverages containing electrolytes and carbohydrates may help support fluid balance and performance (4).
Can I rely on thirst as my only hydration guide?
Thirst is a useful signal, but during longer or hotter sessions, you may already be mildly dehydrated by the time thirst becomes strong (7). That’s why some athletes benefit from having a simple hydration plan in high heat.
Bottom Line
Summer workouts can feel great—longer days, more time outside, a different kind of energy. Staying hydrated just helps you keep that momentum going.
Drink before you head out, sip regularly if you’re training longer or in high heat, and top off fluids afterward (4). Pay attention to how you feel. Thirst, energy, and even urine color can give you helpful signals (7, 9).
If you want a clearer picture of your habits over time, logging workouts and notes in MyFitnessPal can help you spot patterns, especially when seasons change.
It doesn’t have to be complicated. A little awareness and consistency go a long way toward keeping your summer training strong and enjoyable.
Summer brings more daylight and more chances to train outside. For many people, that shift alone can boost consistency and motivation.
But heat can influence the equation.
When temperatures rise, summer hydration tips matter more, because exercise in summer heat changes how your body handles fluids, temperature, and effort—even when your workout intensity stays the same (1,2).
A hydration strategy can positively influence performance, recovery, and safety during a workout (4). Here’s how to train smart and stay hydrated during hot weather workouts.
Why Hydration Matters More in the Heat
Your body cools itself primarily through sweating. As sweat evaporates from your skin, it helps lower core temperature (5). But sweat doesn’t just contain water; it also contains electrolytes, including sodium, potassium, and small amounts of magnesium (2). Sodium is typically lost in the greatest amounts, which is why it receives the most attention during prolonged or high-sweat sessions (6).
In hot environments, sweat losses can increase significantly. Some individuals lose well over a liter per hour depending on conditions and intensity (2). When fluid losses outpace fluid intake, dehydration can develop (2).
Mild dehydration (around 2% body weight loss) has been associated with impaired endurance performance, particularly in warm and hot conditions (5). Dehydration may also increase perceived effort, meaning workouts can feel a bit harder at the same pace or workload (2).
“In hot conditions, your body is juggling two stressors at once: exercise and temperature regulation. During these conditions hydration becomes more important to support performance and recovery,” says Brookell White, MS, RD, MyFitnessPal Registered Dietitian.
Hydration can be improved before your workout begins.
The American College of Sports Medicine recommends consuming adequate fluids during the 24 hours prior to exercise, and especially with the meal just prior to activity (4).
Drinking about 500 mL (17 ounces) of fluid approximately 2 hours before exercise is recommended to support hydration and allow time for excess fluid to be excreted (4).
The goal is not to overconsume fluids, but to begin exercise adequately hydrated (4).
During Exercise in the Heat
During hot-weather workouts, begin drinking early and continue at regular intervals (3).
The aim is to consume fluids at a rate that helps replace water lost through sweating, as reflected by changes in body weight, or to drink the maximum amount that can be comfortably tolerated (6). Sweat rates vary widely depending on the individual and environmental conditions, so fluid needs are not one-size-fits-all (6).
But if you’ve ever wondered what to drink during the workout, the answer depends mostly on duration and intensity (4).
Here is what you need to know. For exercise lasting less than one hour, water is generally sufficient (4). For sessions longer than one hour, beverages containing carbohydrates and electrolytes may support performance without impairing fluid delivery (4).
During intense exercise lasting longer than one hour, consuming 30–60 grams of carbohydrate per hour may help maintain carbohydrate oxidation and delay fatigue (4). This can be achieved by drinking 600–1200 mL per hour of a 4–8% carbohydrate solution (4).
Pro tip: Fluids that are cooler than room temperature and flavored may enhance palatability, which can make it easier to maintain consistent intake during longer sessions (5).
After Exercise in the Heat
Hydrating after your workout ends is also valuable. In fact what you do after training plays an important role in your recovery (4).
Hydration for muscle recovery starts with replacing fluids gradually over the next few hours rather than all at once. Pairing fluids with a post-workout meal or snack that includes carbohydrates and protein can support both recovery and rehydration. Including sodium in that meal or beverage may also help your body retain the fluid you lost (4).
Monitoring changes in body weight before and after exercise can give you a rough estimate of how much fluid you lost and help guide how much you need to replace (4).
At the same time, overcorrecting isn’t helpful either. Drinking excessive amounts of water without replacing sodium can increase the risk of hyponatremia—a rare but serious condition (4).
White notes, “The goal isn’t to overcorrect; it’s to steadily return to a comfortable hydration baseline.”
Finding the Right Exercise Hydration Approach
Hydration advice has evolved over time. Rather than prescribing rigid rules for every situation, most current guidance recognizes that context matters.
For shorter workouts in moderate temperatures, thirst is often a practical and effective guide. The body has built-in mechanisms that signal when fluid intake is needed, and for many people, responding to thirst is sufficient to maintain hydration during typical training conditions (7).
However, heat often increases your hydration needs. During longer sessions, especially in hot or humid conditions, thirst alone may not be a sufficient indicator (7). By the time you feel very thirsty, mild dehydration may be present (7).
White explains, “Thirst works well for many situations, but in high heat or long sessions, having a simple hydration plan can prevent you from falling behind.”
Your body also provides additional signals beyond thirst. Urine color is one of the most practical at-home hydration checks (8). Pale yellow typically reflects adequate hydration, while dark yellow or amber may indicate a need for more fluids (9). Very clear urine, on the other hand, can signal that intake exceeds current needs (9).
Energy levels can offer clues as well. If you feel unusually sluggish or have difficulty concentrating, hydration status may be contributing (7). Pairing awareness of these body cues with occasional tracking in MyFitnessPal can help you identify patterns over time, especially during periods of high heat or increased training load.
Summer Workout Hydration Tips
Hydration doesn’t need to be complicated. It needs to be consistent.
Train earlier or later when possible to avoid severe sun periods
Adjust intensity during extreme heat
Wear breathable clothing
Carry fluids with you
Learn your typical sweat response
“The more familiar you are with how your body responds to heat, the easier it becomes to plan ahead,” says White.
Heat Exhaustion vs. Dehydration: Know the Difference
Dehydration and heat exhaustion are related, but they are not the same.
Dehydration happens when you lose more fluid than you take in. In hot weather, heavy sweating, especially without enough water or sodium, can put extra stress on your body (7).
Heat exhaustion is more serious. It develops when your body can’t cool itself effectively, usually after spending too much time in high temperatures or exercising in the heat (10). Dehydration can make it worse, but heat exhaustion involves a broader struggle to regulate body temperature (10).
Common signs and symptoms of heat exhaustion may include: (10)
Dizziness
Nausea or vomiting
Weakness or fatigue
Headache
Muscle cramps
Pale or clammy skin
Sweating
Rapid and weak pulse
Although individuals are usually alert and able to respond to questions, if left untreated, heat exhaustion can progress to heat stroke. Management includes immediately stopping exercise, reducing heat exposure, loosening clothing, and drinking cool fluids. In more extreme cases, cooling strategies such as cold showers or wet towels may be needed (10).
Using MyFitnessPal to Monitor Hydration
Understanding your hydration needs becomes easier when you look at patterns over time. In MyFitnessPal, you can log workouts, track daily water intake using the water tracking feature, and even set hydration reminders to stay consistent during hot-weather training.
Over time, you may begin to see trends, such as feeling stronger during sessions when you started well-hydrated or struggling more on particularly hot days.
Hydration isn’t about hitting a perfect number. It’s about noticing patterns and making small adjustments that support performance and recovery.
Frequently Asked Questions (FAQs)
How much water should I drink during a summer workout?
There isn’t a single number that works for everyone. Fluid needs depend on your body size, sweat rate, workout intensity, and environmental conditions (3). A practical approach is to begin drinking early, sip at regular intervals, and adjust based on thirst, body weight changes, and how you feel (3).
Is water enough, or do I need electrolytes?
For workouts under about an hour at moderate intensity, water is typically sufficient (4). For longer or more intense sessions, especially in the heat, beverages containing electrolytes and carbohydrates may help support fluid balance and performance (4).
Can I rely on thirst as my only hydration guide?
Thirst is a useful signal, but during longer or hotter sessions, you may already be mildly dehydrated by the time thirst becomes strong (7). That’s why some athletes benefit from having a simple hydration plan in high heat.
Bottom Line
Summer workouts can feel great—longer days, more time outside, a different kind of energy. Staying hydrated just helps you keep that momentum going.
Drink before you head out, sip regularly if you’re training longer or in high heat, and top off fluids afterward (4). Pay attention to how you feel. Thirst, energy, and even urine color can give you helpful signals (7, 9).
If you want a clearer picture of your habits over time, logging workouts and notes in MyFitnessPal can help you spot patterns, especially when seasons change.
It doesn’t have to be complicated. A little awareness and consistency go a long way toward keeping your summer training strong and enjoyable.
Summer brings more daylight and more chances to train outside. For many people, that shift alone can boost consistency and motivation.
But heat can influence the equation.
When temperatures rise, summer hydration tips matter more, because exercise in summer heat changes how your body handles fluids, temperature, and effort—even when your workout intensity stays the same (1,2).
A hydration strategy can positively influence performance, recovery, and safety during a workout (4). Here’s how to train smart and stay hydrated during hot weather workouts.
Why Hydration Matters More in the Heat
Your body cools itself primarily through sweating. As sweat evaporates from your skin, it helps lower core temperature (5). But sweat doesn’t just contain water; it also contains electrolytes, including sodium, potassium, and small amounts of magnesium (2). Sodium is typically lost in the greatest amounts, which is why it receives the most attention during prolonged or high-sweat sessions (6).
In hot environments, sweat losses can increase significantly. Some individuals lose well over a liter per hour depending on conditions and intensity (2). When fluid losses outpace fluid intake, dehydration can develop (2).
Mild dehydration (around 2% body weight loss) has been associated with impaired endurance performance, particularly in warm and hot conditions (5). Dehydration may also increase perceived effort, meaning workouts can feel a bit harder at the same pace or workload (2).
“In hot conditions, your body is juggling two stressors at once: exercise and temperature regulation. During these conditions hydration becomes more important to support performance and recovery,” says Brookell White, MS, RD, MyFitnessPal Registered Dietitian.
Hydration can be improved before your workout begins.
The American College of Sports Medicine recommends consuming adequate fluids during the 24 hours prior to exercise, and especially with the meal just prior to activity (4).
Drinking about 500 mL (17 ounces) of fluid approximately 2 hours before exercise is recommended to support hydration and allow time for excess fluid to be excreted (4).
The goal is not to overconsume fluids, but to begin exercise adequately hydrated (4).
During Exercise in the Heat
During hot-weather workouts, begin drinking early and continue at regular intervals (3).
The aim is to consume fluids at a rate that helps replace water lost through sweating, as reflected by changes in body weight, or to drink the maximum amount that can be comfortably tolerated (6). Sweat rates vary widely depending on the individual and environmental conditions, so fluid needs are not one-size-fits-all (6).
But if you’ve ever wondered what to drink during the workout, the answer depends mostly on duration and intensity (4).
Here is what you need to know. For exercise lasting less than one hour, water is generally sufficient (4). For sessions longer than one hour, beverages containing carbohydrates and electrolytes may support performance without impairing fluid delivery (4).
During intense exercise lasting longer than one hour, consuming 30–60 grams of carbohydrate per hour may help maintain carbohydrate oxidation and delay fatigue (4). This can be achieved by drinking 600–1200 mL per hour of a 4–8% carbohydrate solution (4).
Pro tip: Fluids that are cooler than room temperature and flavored may enhance palatability, which can make it easier to maintain consistent intake during longer sessions (5).
After Exercise in the Heat
Hydrating after your workout ends is also valuable. In fact what you do after training plays an important role in your recovery (4).
Hydration for muscle recovery starts with replacing fluids gradually over the next few hours rather than all at once. Pairing fluids with a post-workout meal or snack that includes carbohydrates and protein can support both recovery and rehydration. Including sodium in that meal or beverage may also help your body retain the fluid you lost (4).
Monitoring changes in body weight before and after exercise can give you a rough estimate of how much fluid you lost and help guide how much you need to replace (4).
At the same time, overcorrecting isn’t helpful either. Drinking excessive amounts of water without replacing sodium can increase the risk of hyponatremia—a rare but serious condition (4).
White notes, “The goal isn’t to overcorrect; it’s to steadily return to a comfortable hydration baseline.”
Finding the Right Exercise Hydration Approach
Hydration advice has evolved over time. Rather than prescribing rigid rules for every situation, most current guidance recognizes that context matters.
For shorter workouts in moderate temperatures, thirst is often a practical and effective guide. The body has built-in mechanisms that signal when fluid intake is needed, and for many people, responding to thirst is sufficient to maintain hydration during typical training conditions (7).
However, heat often increases your hydration needs. During longer sessions, especially in hot or humid conditions, thirst alone may not be a sufficient indicator (7). By the time you feel very thirsty, mild dehydration may be present (7).
White explains, “Thirst works well for many situations, but in high heat or long sessions, having a simple hydration plan can prevent you from falling behind.”
Your body also provides additional signals beyond thirst. Urine color is one of the most practical at-home hydration checks (8). Pale yellow typically reflects adequate hydration, while dark yellow or amber may indicate a need for more fluids (9). Very clear urine, on the other hand, can signal that intake exceeds current needs (9).
Energy levels can offer clues as well. If you feel unusually sluggish or have difficulty concentrating, hydration status may be contributing (7). Pairing awareness of these body cues with occasional tracking in MyFitnessPal can help you identify patterns over time, especially during periods of high heat or increased training load.
Summer Workout Hydration Tips
Hydration doesn’t need to be complicated. It needs to be consistent.
Train earlier or later when possible to avoid severe sun periods
Adjust intensity during extreme heat
Wear breathable clothing
Carry fluids with you
Learn your typical sweat response
“The more familiar you are with how your body responds to heat, the easier it becomes to plan ahead,” says White.
Heat Exhaustion vs. Dehydration: Know the Difference
Dehydration and heat exhaustion are related, but they are not the same.
Dehydration happens when you lose more fluid than you take in. In hot weather, heavy sweating, especially without enough water or sodium, can put extra stress on your body (7).
Heat exhaustion is more serious. It develops when your body can’t cool itself effectively, usually after spending too much time in high temperatures or exercising in the heat (10). Dehydration can make it worse, but heat exhaustion involves a broader struggle to regulate body temperature (10).
Common signs and symptoms of heat exhaustion may include: (10)
Dizziness
Nausea or vomiting
Weakness or fatigue
Headache
Muscle cramps
Pale or clammy skin
Sweating
Rapid and weak pulse
Although individuals are usually alert and able to respond to questions, if left untreated, heat exhaustion can progress to heat stroke. Management includes immediately stopping exercise, reducing heat exposure, loosening clothing, and drinking cool fluids. In more extreme cases, cooling strategies such as cold showers or wet towels may be needed (10).
Using MyFitnessPal to Monitor Hydration
Understanding your hydration needs becomes easier when you look at patterns over time. In MyFitnessPal, you can log workouts, track daily water intake using the water tracking feature, and even set hydration reminders to stay consistent during hot-weather training.
Over time, you may begin to see trends, such as feeling stronger during sessions when you started well-hydrated or struggling more on particularly hot days.
Hydration isn’t about hitting a perfect number. It’s about noticing patterns and making small adjustments that support performance and recovery.
Frequently Asked Questions (FAQs)
How much water should I drink during a summer workout?
There isn’t a single number that works for everyone. Fluid needs depend on your body size, sweat rate, workout intensity, and environmental conditions (3). A practical approach is to begin drinking early, sip at regular intervals, and adjust based on thirst, body weight changes, and how you feel (3).
Is water enough, or do I need electrolytes?
For workouts under about an hour at moderate intensity, water is typically sufficient (4). For longer or more intense sessions, especially in the heat, beverages containing electrolytes and carbohydrates may help support fluid balance and performance (4).
Can I rely on thirst as my only hydration guide?
Thirst is a useful signal, but during longer or hotter sessions, you may already be mildly dehydrated by the time thirst becomes strong (7). That’s why some athletes benefit from having a simple hydration plan in high heat.
Bottom Line
Summer workouts can feel great—longer days, more time outside, a different kind of energy. Staying hydrated just helps you keep that momentum going.
Drink before you head out, sip regularly if you’re training longer or in high heat, and top off fluids afterward (4). Pay attention to how you feel. Thirst, energy, and even urine color can give you helpful signals (7, 9).
If you want a clearer picture of your habits over time, logging workouts and notes in MyFitnessPal can help you spot patterns, especially when seasons change.
It doesn’t have to be complicated. A little awareness and consistency go a long way toward keeping your summer training strong and enjoyable.
The park in my Denver neighborhood is named in honor of George Washington (its naming in 1899 commemorated the 100th anniversary of Washington’s death), and within the park is the Mount Vernon Garden. What better day than the 250th birthday of America to share a stroll around the garden?
Under a sunset sky earlier this week, the meadow garden was abloom with purple coneflowers and other pollinator favorites.
A long view of the Mount Vernon Garden, with Grasmere Lake beyond
The garden is formally laid out in tribute to the home garden of George and Martha Washington at Mount Vernon.
Meadow path to Grasmere Lake
Sweat bee on a Tennessee purple coneflower (Echinacea tennesseensis)
A honeybee stopped by too.
Pale purple coneflower (Echinacea pallida)
Red Mexican hat (Ratibida columnifera)
Sunflower
Cleome
The meadow garden alight with coneflowers, yarrow, and Mexican hat
Tall trees on the perimeter of the park make a green backdrop to the sunny meadow garden.
Sea lavender (Limonium latifolium)
Rattlesnake master (Eryngium yuccifolium)
Showy fleabane (Erigeron speciosus)
Yellow coneflowers and spiderwort that’s closed up for the night
Mexican hat and yarrow
Mexican hat and goldenrod
Flowering tobacco (Nicotiana sylvestris)
Nicotiana and ephedra
The garden contends with the pesky Japanese beetle, but I only noticed them noshing on a tatty hollyhock.
Rabbits are everywhere in Wash Park too. Cute little guys though.
Paddleboats on Smith Lake under a twilight sky
Last cruise of the evening
I welcome your comments. Please scroll to the end of this post to leave one. If you’re reading in an email, click here to visit Digging and find the comment box at the end of each post. And hey, did someone forward this email to you, and you want to subscribe? Click here to get Digging delivered directly to your inbox!
__________________________
Digging Deeper
“Gardens of Texas is not your typical door stop/coffee table book filled with beautiful images of gardens you can never hope to achieve. The photography is definitely inspiring, but Pam’s thoughtful, detailed storytelling and “Try This At Home” features…makes one feel empowered to create similar garden magic….This is what I’ll curl up with on late August afternoons when the mercury in Austin soars and I’m stuck indoors.”
Gardens of Texas: Visions of Resilience from the Lone Star State is here! It’s for anyone who loves gardens or the natural beauty of Texas. Find it on Amazon, other online book sellers, and in stores everywhere. More info here.
Are sardines good for you? For many people, yes. Sardines are a convenient way to add protein, omega-3 fats, and key nutrients to simple meals. (1)
This article looks at the benefits of sardines, sardines nutrition, and what to know before trying the Sardinemaxxing trend.
What Is Sardinemaxxing?
Sardinemaxxing is not a formal nutrition term. It is a social media term for eating more sardines on purpose. Like Fibermaxxing or Ironmaxxing, it takes a real nutrition idea and turns it into a trend. (9)
In this case, the trend makes some sense. Sardines are small, shelf-stable, easy to use, and packed with nutrients. But that does not mean you need to eat them constantly or treat them like a miracle food. (1)
“Sardines are a genuinely useful pantry staple, but they still work best as part of an overall varied diet,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
That is the useful way to think about Sardinemaxxing: not as a challenge, but as a reminder that small, simple foods can help you build meals with more protein and nutrients.
Sardines Nutrition: What’s in a Can?
The exact nutrition depends on the brand, can size, packing liquid, and whether the sardines include bones. But USDA FoodData Central lists the following for one 3.75-ounce can of sardines in oil, drained, with bones. (1)
Nutrient
Approximate amount per 3.75-ounce can, drained
Calories
191
Protein
22.6 g
Total fat
10.5 g
Calcium
351 mg
Vitamin B12
8.2 mcg
Vitamin D
4.4 mcg = approximately 176 IU
Sodium
465 mg
This is why sardines show up in so many “nutrient-dense food” conversations. They give you protein, fat, and several vitamins and minerals in a small serving. According to Gregg, “The reason sardines are having a moment makes sense nutritionally. They’re affordable, require no prep, and deliver a meaningful amount of protein and key nutrients in a single serving.” (1)
The benefits of eating sardines mostly come from their mix of protein, omega-3 fats, and key micronutrients.
1. Sardines provide omega-3 fats
Sardines contain long-chain omega-3 fats, including EPA and DHA. Omega-3 fats are part of cell membranes and are involved in several normal body processes including heart and brain function.(1,3)
For people who don’t eat much fatty fish, sardines are an accessible and affordable way to get EPA and DHA regularly.
2. Sardines with bones can support calcium intake
Unlike most canned fish, sardines are typically packed with their soft, edible bones — which is where most of the calcium comes from. (1)
Calcium is important for bones, muscles, nerves, and blood vessels. (6)
Sardines with bones won’t replace other calcium-rich foods, but they can be a simple way to add more to your diet without much effort.
3. Sardines contain vitamin D and vitamin B12
Sardines also provide vitamin D and vitamin B12. (1)
Vitamin D helps the body absorb calcium and plays a role in bone health. Vitamin B12 helps with nerve function, DNA production, and red blood cell formation. (7,5)
That is a lot for one small can.
4. Sardines are a lower-mercury seafood option
The FDA and EPA list sardines as a “Best Choices” fish option. (2)
That matters because sardines are small fish, and unlike larger predatory fish, they are consistently ranked among the lower-mercury seafood options in federal guidance.(2)
This makes sardines a practical option for people who want to eat seafood more often while still paying attention to mercury guidance.
What To Watch Before You Try Sardinemaxxing
Sardines can be healthy, but the details still matter.
Sodium can add up
Canned sardines can contribute a meaningful amount of sodium, depending on the brand and how they are packed.
One 3.75-ounce can of sardines in oil, drained, contains about 465 milligrams of sodium. The FDA lists the Daily Value for sodium as 2,300 milligrams per day, so that can of sardines provides about 20% of the daily value. (1, 8)
That does not mean you need to avoid sardines. It just means the label is worth checking, especially if you are pairing sardines with other salty foods like crackers, olives, pickles, or sauces.
Calories depend on the packing liquid
The USDA entry above is for sardines packed in oil and drained. That serving has about 191 calories. Sardines packed in water, tomato sauce, mustard, or olive oil may have different calorie counts. The Nutrition Facts label is the best place to check the exact number for the can you are using. (1)
Variety still matters
Sardinemaxxing can be fun, but there is no need to turn sardines into your only protein. FDA and EPA fish guidance encourages choosing a variety of fish from lower-mercury options. (2)
That means sardines can share space with salmon, trout, anchovies, shrimp, and even other non-fish protein options, like beans, lentils, eggs, tofu, yogurt, and chicken.
“Sardines are worth adding to your routine, but maxing out on any one food has its limits — for sardines, sodium is the main thing to watch. Rotating a few different proteins keeps meals interesting and your nutrition more balanced,” says Gregg.
Easy Ways To Eat More Sardines
Sardines have a strong flavor, so start simple if they are new to you.
Try them:
Mashed on toast with lemon juice and cracked pepper
Mixed into pasta with olive oil, garlic, and greens
Added to a rice bowl with cucumber, avocado, and a drizzle of dressing
Served with whole-grain crackers and vegetables
Stirred into a salad instead of tuna
Layered on sourdough with tomato and herbs
If you are curious about Sardinemaxxing, tracking a few meals in MyFitnessPal can help you see how sardines fit into your protein, calories, and sodium for the day. The MyFitnessPal Community can also be a helpful place to share realistic ideas for using pantry staples like canned fish.
Are sardines healthy, and what are the benefits of sardines?
Yes, sardines can be a healthy choice for many people. They provide protein, omega-3 fats, calcium, vitamin D, and vitamin B12, and the FDA and EPA list sardines as a lower-mercury “Best Choices” fish. (1, 2)
How many calories are in sardines?
One 3.75-ounce can of sardines in oil, drained, contains about 191 calories. (1) Calories vary by packing liquid and brand, so check the label for the can you’re using.
Can you eat sardines every day?
Some people may choose to eat sardines often, but you do not need to eat them every day to get benefits. It is usually more practical to rotate sardines with other protein foods and other lower-mercury seafood options. (2)
How much protein do sardines have?
One 3.75-ounce can of sardines in oil, drained, with bones, contains about 23 grams of protein (1)
Bottom Line
So, are sardines good for you? For many people, yes. Sardines are a convenient, lower-mercury seafood option that can add protein and key nutrients to meals. (1, 2)
Sardinemaxxing can be a fun way to give this pantry staple more attention, but it does not need to be an everyday rule. The best approach is to add sardines in ways that fit meals you already enjoy, whether that is toast, pasta, salads, or rice bowls.
And because canned sardines can vary by brand, logging your go-to variety in MyFitnessPal can help you see how the sodium, calories, and protein fit into your daily goals.
Are sardines good for you? For many people, yes. Sardines are a convenient way to add protein, omega-3 fats, and key nutrients to simple meals. (1)
This article looks at the benefits of sardines, sardines nutrition, and what to know before trying the Sardinemaxxing trend.
What Is Sardinemaxxing?
Sardinemaxxing is not a formal nutrition term. It is a social media term for eating more sardines on purpose. Like Fibermaxxing or Ironmaxxing, it takes a real nutrition idea and turns it into a trend. (9)
In this case, the trend makes some sense. Sardines are small, shelf-stable, easy to use, and packed with nutrients. But that does not mean you need to eat them constantly or treat them like a miracle food. (1)
“Sardines are a genuinely useful pantry staple, but they still work best as part of an overall varied diet,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
That is the useful way to think about Sardinemaxxing: not as a challenge, but as a reminder that small, simple foods can help you build meals with more protein and nutrients.
Sardines Nutrition: What’s in a Can?
The exact nutrition depends on the brand, can size, packing liquid, and whether the sardines include bones. But USDA FoodData Central lists the following for one 3.75-ounce can of sardines in oil, drained, with bones. (1)
Nutrient
Approximate amount per 3.75-ounce can, drained
Calories
191
Protein
22.6 g
Total fat
10.5 g
Calcium
351 mg
Vitamin B12
8.2 mcg
Vitamin D
4.4 mcg = approximately 176 IU
Sodium
465 mg
This is why sardines show up in so many “nutrient-dense food” conversations. They give you protein, fat, and several vitamins and minerals in a small serving. According to Gregg, “The reason sardines are having a moment makes sense nutritionally. They’re affordable, require no prep, and deliver a meaningful amount of protein and key nutrients in a single serving.” (1)
The benefits of eating sardines mostly come from their mix of protein, omega-3 fats, and key micronutrients.
1. Sardines provide omega-3 fats
Sardines contain long-chain omega-3 fats, including EPA and DHA. Omega-3 fats are part of cell membranes and are involved in several normal body processes including heart and brain function.(1,3)
For people who don’t eat much fatty fish, sardines are an accessible and affordable way to get EPA and DHA regularly.
2. Sardines with bones can support calcium intake
Unlike most canned fish, sardines are typically packed with their soft, edible bones — which is where most of the calcium comes from. (1)
Calcium is important for bones, muscles, nerves, and blood vessels. (6)
Sardines with bones won’t replace other calcium-rich foods, but they can be a simple way to add more to your diet without much effort.
3. Sardines contain vitamin D and vitamin B12
Sardines also provide vitamin D and vitamin B12. (1)
Vitamin D helps the body absorb calcium and plays a role in bone health. Vitamin B12 helps with nerve function, DNA production, and red blood cell formation. (7,5)
That is a lot for one small can.
4. Sardines are a lower-mercury seafood option
The FDA and EPA list sardines as a “Best Choices” fish option. (2)
That matters because sardines are small fish, and unlike larger predatory fish, they are consistently ranked among the lower-mercury seafood options in federal guidance.(2)
This makes sardines a practical option for people who want to eat seafood more often while still paying attention to mercury guidance.
What To Watch Before You Try Sardinemaxxing
Sardines can be healthy, but the details still matter.
Sodium can add up
Canned sardines can contribute a meaningful amount of sodium, depending on the brand and how they are packed.
One 3.75-ounce can of sardines in oil, drained, contains about 465 milligrams of sodium. The FDA lists the Daily Value for sodium as 2,300 milligrams per day, so that can of sardines provides about 20% of the daily value. (1, 8)
That does not mean you need to avoid sardines. It just means the label is worth checking, especially if you are pairing sardines with other salty foods like crackers, olives, pickles, or sauces.
Calories depend on the packing liquid
The USDA entry above is for sardines packed in oil and drained. That serving has about 191 calories. Sardines packed in water, tomato sauce, mustard, or olive oil may have different calorie counts. The Nutrition Facts label is the best place to check the exact number for the can you are using. (1)
Variety still matters
Sardinemaxxing can be fun, but there is no need to turn sardines into your only protein. FDA and EPA fish guidance encourages choosing a variety of fish from lower-mercury options. (2)
That means sardines can share space with salmon, trout, anchovies, shrimp, and even other non-fish protein options, like beans, lentils, eggs, tofu, yogurt, and chicken.
“Sardines are worth adding to your routine, but maxing out on any one food has its limits — for sardines, sodium is the main thing to watch. Rotating a few different proteins keeps meals interesting and your nutrition more balanced,” says Gregg.
Easy Ways To Eat More Sardines
Sardines have a strong flavor, so start simple if they are new to you.
Try them:
Mashed on toast with lemon juice and cracked pepper
Mixed into pasta with olive oil, garlic, and greens
Added to a rice bowl with cucumber, avocado, and a drizzle of dressing
Served with whole-grain crackers and vegetables
Stirred into a salad instead of tuna
Layered on sourdough with tomato and herbs
If you are curious about Sardinemaxxing, tracking a few meals in MyFitnessPal can help you see how sardines fit into your protein, calories, and sodium for the day. The MyFitnessPal Community can also be a helpful place to share realistic ideas for using pantry staples like canned fish.
Are sardines healthy, and what are the benefits of sardines?
Yes, sardines can be a healthy choice for many people. They provide protein, omega-3 fats, calcium, vitamin D, and vitamin B12, and the FDA and EPA list sardines as a lower-mercury “Best Choices” fish. (1, 2)
How many calories are in sardines?
One 3.75-ounce can of sardines in oil, drained, contains about 191 calories. (1) Calories vary by packing liquid and brand, so check the label for the can you’re using.
Can you eat sardines every day?
Some people may choose to eat sardines often, but you do not need to eat them every day to get benefits. It is usually more practical to rotate sardines with other protein foods and other lower-mercury seafood options. (2)
How much protein do sardines have?
One 3.75-ounce can of sardines in oil, drained, with bones, contains about 23 grams of protein (1)
Bottom Line
So, are sardines good for you? For many people, yes. Sardines are a convenient, lower-mercury seafood option that can add protein and key nutrients to meals. (1, 2)
Sardinemaxxing can be a fun way to give this pantry staple more attention, but it does not need to be an everyday rule. The best approach is to add sardines in ways that fit meals you already enjoy, whether that is toast, pasta, salads, or rice bowls.
And because canned sardines can vary by brand, logging your go-to variety in MyFitnessPal can help you see how the sodium, calories, and protein fit into your daily goals.
Are sardines good for you? For many people, yes. Sardines are a convenient way to add protein, omega-3 fats, and key nutrients to simple meals. (1)
This article looks at the benefits of sardines, sardines nutrition, and what to know before trying the Sardinemaxxing trend.
What Is Sardinemaxxing?
Sardinemaxxing is not a formal nutrition term. It is a social media term for eating more sardines on purpose. Like Fibermaxxing or Ironmaxxing, it takes a real nutrition idea and turns it into a trend. (9)
In this case, the trend makes some sense. Sardines are small, shelf-stable, easy to use, and packed with nutrients. But that does not mean you need to eat them constantly or treat them like a miracle food. (1)
“Sardines are a genuinely useful pantry staple, but they still work best as part of an overall varied diet,” says Joanna Gregg, RD, MyFitnessPal Registered Dietitian.
That is the useful way to think about Sardinemaxxing: not as a challenge, but as a reminder that small, simple foods can help you build meals with more protein and nutrients.
Sardines Nutrition: What’s in a Can?
The exact nutrition depends on the brand, can size, packing liquid, and whether the sardines include bones. But USDA FoodData Central lists the following for one 3.75-ounce can of sardines in oil, drained, with bones. (1)
Nutrient
Approximate amount per 3.75-ounce can, drained
Calories
191
Protein
22.6 g
Total fat
10.5 g
Calcium
351 mg
Vitamin B12
8.2 mcg
Vitamin D
4.4 mcg = approximately 176 IU
Sodium
465 mg
This is why sardines show up in so many “nutrient-dense food” conversations. They give you protein, fat, and several vitamins and minerals in a small serving. According to Gregg, “The reason sardines are having a moment makes sense nutritionally. They’re affordable, require no prep, and deliver a meaningful amount of protein and key nutrients in a single serving.” (1)
The benefits of eating sardines mostly come from their mix of protein, omega-3 fats, and key micronutrients.
1. Sardines provide omega-3 fats
Sardines contain long-chain omega-3 fats, including EPA and DHA. Omega-3 fats are part of cell membranes and are involved in several normal body processes including heart and brain function.(1,3)
For people who don’t eat much fatty fish, sardines are an accessible and affordable way to get EPA and DHA regularly.
2. Sardines with bones can support calcium intake
Unlike most canned fish, sardines are typically packed with their soft, edible bones — which is where most of the calcium comes from. (1)
Calcium is important for bones, muscles, nerves, and blood vessels. (6)
Sardines with bones won’t replace other calcium-rich foods, but they can be a simple way to add more to your diet without much effort.
3. Sardines contain vitamin D and vitamin B12
Sardines also provide vitamin D and vitamin B12. (1)
Vitamin D helps the body absorb calcium and plays a role in bone health. Vitamin B12 helps with nerve function, DNA production, and red blood cell formation. (7,5)
That is a lot for one small can.
4. Sardines are a lower-mercury seafood option
The FDA and EPA list sardines as a “Best Choices” fish option. (2)
That matters because sardines are small fish, and unlike larger predatory fish, they are consistently ranked among the lower-mercury seafood options in federal guidance.(2)
This makes sardines a practical option for people who want to eat seafood more often while still paying attention to mercury guidance.
What To Watch Before You Try Sardinemaxxing
Sardines can be healthy, but the details still matter.
Sodium can add up
Canned sardines can contribute a meaningful amount of sodium, depending on the brand and how they are packed.
One 3.75-ounce can of sardines in oil, drained, contains about 465 milligrams of sodium. The FDA lists the Daily Value for sodium as 2,300 milligrams per day, so that can of sardines provides about 20% of the daily value. (1, 8)
That does not mean you need to avoid sardines. It just means the label is worth checking, especially if you are pairing sardines with other salty foods like crackers, olives, pickles, or sauces.
Calories depend on the packing liquid
The USDA entry above is for sardines packed in oil and drained. That serving has about 191 calories. Sardines packed in water, tomato sauce, mustard, or olive oil may have different calorie counts. The Nutrition Facts label is the best place to check the exact number for the can you are using. (1)
Variety still matters
Sardinemaxxing can be fun, but there is no need to turn sardines into your only protein. FDA and EPA fish guidance encourages choosing a variety of fish from lower-mercury options. (2)
That means sardines can share space with salmon, trout, anchovies, shrimp, and even other non-fish protein options, like beans, lentils, eggs, tofu, yogurt, and chicken.
“Sardines are worth adding to your routine, but maxing out on any one food has its limits — for sardines, sodium is the main thing to watch. Rotating a few different proteins keeps meals interesting and your nutrition more balanced,” says Gregg.
Easy Ways To Eat More Sardines
Sardines have a strong flavor, so start simple if they are new to you.
Try them:
Mashed on toast with lemon juice and cracked pepper
Mixed into pasta with olive oil, garlic, and greens
Added to a rice bowl with cucumber, avocado, and a drizzle of dressing
Served with whole-grain crackers and vegetables
Stirred into a salad instead of tuna
Layered on sourdough with tomato and herbs
If you are curious about Sardinemaxxing, tracking a few meals in MyFitnessPal can help you see how sardines fit into your protein, calories, and sodium for the day. The MyFitnessPal Community can also be a helpful place to share realistic ideas for using pantry staples like canned fish.
Are sardines healthy, and what are the benefits of sardines?
Yes, sardines can be a healthy choice for many people. They provide protein, omega-3 fats, calcium, vitamin D, and vitamin B12, and the FDA and EPA list sardines as a lower-mercury “Best Choices” fish. (1, 2)
How many calories are in sardines?
One 3.75-ounce can of sardines in oil, drained, contains about 191 calories. (1) Calories vary by packing liquid and brand, so check the label for the can you’re using.
Can you eat sardines every day?
Some people may choose to eat sardines often, but you do not need to eat them every day to get benefits. It is usually more practical to rotate sardines with other protein foods and other lower-mercury seafood options. (2)
How much protein do sardines have?
One 3.75-ounce can of sardines in oil, drained, with bones, contains about 23 grams of protein (1)
Bottom Line
So, are sardines good for you? For many people, yes. Sardines are a convenient, lower-mercury seafood option that can add protein and key nutrients to meals. (1, 2)
Sardinemaxxing can be a fun way to give this pantry staple more attention, but it does not need to be an everyday rule. The best approach is to add sardines in ways that fit meals you already enjoy, whether that is toast, pasta, salads, or rice bowls.
And because canned sardines can vary by brand, logging your go-to variety in MyFitnessPal can help you see how the sodium, calories, and protein fit into your daily goals.
If you’re looking for a way to uses up that tub of spinach in the fridge, make this simple egg scramble. It’s an easy breakfast (or dinner) option that’s low in carbohydrates. Simply scramble the eggs and spinach, sprinkle with Parmesan cheese, and serve!
Parmesan Spinach Scramble
Ingredients
2 large eggs (50g each)
1 egg white
1/8 tsp salt
1/8 tsp pepper
1 tsp butter
3 cups (90g) baby spinach
1 tbsp grated Parmesan
Directions
Add the eggs and egg white into a medium bowl. Add the salt and pepper and whisk until well combined.
Heat a medium skillet over medium-low heat. Add the butter. Once melted, add the spinach, cover, and cook until wilted, about 2–3 minutes.
Pour the whisked eggs over the spinach and cook, stirring occasionally, until the eggs are just set, about 1–2 minutes. Sprinkle with the Parmesan cheese and serve immediately.
Shakshuka, a Middle Eastern baked egg dish, is an excellent staple to have in your healthy recipe toolbox. It’s incredibly versatile and works for breakfast, lunch or dinner. In this version, we’ve bulked up the classic tomato sauce with French green lentils, tender kale and a blend of complex spices.
The lentils and kale in this dish contribute 38% of your daily iron, which is a nutrient that vegetarians sometimes struggle to consume. Incorporating recipes like this one into your diet can help you reach your iron goals.
Spicy Lentil Shakshuka With Garlicky Yogurt
Ingredients:
2 tbsp olive oil
1/2 small yellow onion, diced
4 garlic cloves, 3 thinly sliced and 1 finely grated
1 tsp Kosher salt
1 tsp ground cumin
1/2 tsp crushed red pepper
1/2 tsp hot paprika
1/2 tsp ground coriander
3/4 cup (144g) French green lentils, dry
1 28-oz. (793g) can whole, peeled San Marzano tomatoes, lightly crushed
1 1/2 cup water
4 cups (144g) stemmed and chopped Lacinato kale or Swiss chard
1 tsp freshly ground black pepper
4 large eggs, at room temperature
1/2 cup (123g) nonfat plain Greek yogurt
1 tbsp lemon juice, freshly squeezed
1/4 cup cilantro leaves, packed
1/4 cup torn mint leaves, packed
Directions:
Preheat the oven to 375°F (190°C). Heat the olive oil in a large ovenproof skillet over moderate heat. Add the onion, sliced garlic, and 1/4 tsp kosher salt. Cook, stirring occasionally, until almost translucent, 3–5 minutes. If the onion begins to brown, reduce the heat. Add the ground cumin, crushed red pepper, hot paprika, and ground coriander and cook, stirring, for 30 seconds.
Add the lentils, tomatoes, and 1 1/2 cups water. Bring to a boil, then reduce the heat to moderately low. Simmer, stirring occasionally and adding more water as needed if the mixture becomes too thick, until the lentils are just tender, about 25 minutes. Stir in the kale and cook until just wilted, about 2 minutes. Season with 1/2 tsp kosher salt and 1/2 tsp freshly ground black pepper.
Using the back of a spoon, make 4 wells in the sauce and crack an egg into each. Season the eggs with a 1/8 tsp kosher salt. Transfer the skillet to the oven and bake for 7–10 minutes, or until the egg whites are just set and the yolks remain runny.
Meanwhile, whisk together the yogurt, lemon juice, and grated garlic in a medium bowl. Season with 1/8 tsp kosher salt and 1/2 tsp freshly ground black pepper.
Drizzle the shakshuka with the garlicky yogurt and olive oil, if desired. Garnish with the cilantro, mint, and additional black pepper. Serve immediately.
