Rachel Caine, MS, Dietary Intern, wears a hat shaped like a giant avocado.

Rachel Caine
MS, Dietary Intern

For a week in June, we had our own farm nutritionist and dietary intern. Based at Mount Auburn Hospital in Cambridge, Rachel Caine gave several staff trainings on the basics of nutrition, the elements of mindful eating and the importance of hydration. Go to Rachel’s natural sports drink recipes »»

Rachel left us with a whole file of recipes using fresh produce: microgreens, strawberries and other fruits and vegetables. We’ll be sharing them frequently here on the website. 

Here’s what we learned from Rachel about hydration: When the sun is hot and temperatures are high, our bodies need extra fluids. There’s a real risk in becoming dehydrated. Along with thirst, an aching head, fatigue, dark urine and inability to concentrate are all warning symptoms. “If ignored, severe dehydration can develop, which requires medical attention,” Rachel said.

Here are her tips for staying hydrated:

  • Take frequent small sips of water throughout the day
  • Drink 1⁄2 liter (16 ounces) of water, two hours before starting any kind of activity or your work day, and then another 8-ounce glass of water 20 minutes prior to starting
  • Drink an 8-ounce glass any time you stop for food – snack break, lunch break
  • Drink an 8-ounce glass on the ride home from work
  • Check the color of urine and replenish in evenings, as needed
  • Remember to take care not to over-hydrate, as this can be just as dangerous as dehydration! 
Rachel’s Homemade Sports Drinks

Orange Twist

  • 4 cups water
  • 3⁄4 cup freshly squeezed orange juice (about 2 to 3 oranges) or store-bought 100% orange juice
  • 1⁄4 cup freshly squeezed lemon juice (2 to 3 lemons) or store-bought 100% lemon juice
  • 1⁄4 teaspoon fine grain sea salt
  • 2 tablespoons honey or maple syrup

Lime in the Coconut

  • 2 cups water
  • 2 cups coconut water
  • 1⁄2 cup freshly squeezed or store-bought 100% lime juice
  • 1⁄4 teaspoon fine grain sea salt
  • 2 tablespoons honey or maple syrup

Tea Time

  • 4 cups herbal tea of choice (fruit, mint or ginger teas work well), cooled
  • 1⁄4 teaspoon fine grain sea salt
  • 2 to 4 tablespoons honey or maple syrup, to taste

Strawberry Lemonade

  • 3 cups water or coconut water
  • 1⁄2 cup fresh or frozen strawberries (thawed)
  • 1⁄4 cup freshly squeezed lemon juice (2 to 3 lemons or 100% lemon juice)
  • 1⁄4 teaspoon fine grain sea salt
  • 2 tablespoons honey or maple syrup
  • Mix in a blender

Created by: Rachel Caine, MS, Dietetic Intern