One of the best ways to remain hydrated during the sweltering summer months is to consume plenty of water; however, numerous foods can also contribute significantly to hydration.
Not consuming the right foods can lead to a water deficiency, especially in high temperatures, as explained by registered dietitian and Trimly coach, Kim Shapira, based in Los Angeles.
“With increased temperatures and outdoor activities, the risk of water deficiency rises,” she shared with Fox News Digital. “We lose water through sweat, saliva, urine, and feces. The more we perspire, the more water we lose.”
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While hydrating with water is vital, incorporating foods that provide electrolytes and minerals can significantly restore what is lost through sweating, as highlighted by registered dietitian and nutritionist Ilana Muhlstein, located in California.
Next time you embark on a beach trip or brace for a heatwave, consider including these four hydrating foods in your diet.
Watermelon is “widely appreciated and highly hydrating,” according to a physician. (iStock)
1. Watermelon
While water intake is crucial, it’s also essential to include electrolytes, which are abundant in watermelon, according to natural health authority Dr. Joseph Mercola, founder of Mercola.com.
“Watermelon is universally enjoyed and exceptionally hydrating,” stated Mercola, who resides in Florida.
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“I typically consume 3 to 4 pounds daily,” he mentioned to Fox News Digital.
“Even though cucumbers have slightly more water content at 96%, watermelon reigns supreme,” he noted. “You can consume significantly more watermelon than cucumbers.”
A registered dietitian recommends adding cubed watermelon to cold water. (iStock)
Additionally, watermelon is loaded with vitamins A and C, magnesium, and lycopene, per the expert.
“Certain studies indicate it may also assist in muscle recovery post-exercise,” he further explained.
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Muhlstein also advocates for watermelon, noting that it consists of approximately 92% water and is full of electrolytes and potassium—both of which help restore hydration levels in the body.
“You could add cubes to your cold water bottle,” she advised. “It creates a refreshingly tasty beverage that certainly helps you cool off.”
Beyond its hydrating properties, watermelon is also abundant in vitamins A and C, magnesium, and lycopene. (iStock)
2. Cucumbers
Cucumbers boast the “highest water content of any solid food,” with an impressive 96%, as noted by Mercola.
They also serve as a good source of vitamin K and potassium, he pointed out.
Cucumbers possess the highest water content of any food at 96%. (iStock)
According to Muhlstein, cucumbers are fantastic for hydration since they are “predominantly water.”
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She recommended cutting them into spears and pairing them with hummus, tzatziki, or guacamole – an “amazing snack for the pool.”
3. Carbohydrates
Foods containing carbohydrates can promote adequate hydration, according to Shapira.
“When water is linked to sugar, it aids in hydration by facilitating its entry into your cells,” she explained to Fox News Digital.
Pasta or rice can provide 60% to 70% water per half cup, according to a nutritionist. (iStock)
Shapira suggested that several fruits and vegetables that fall into the carbohydrate group, like cucumbers, bell peppers, celery, zucchini, oranges, strawberries, and watermelon, contain between 85% and 95% water.
Additionally, starches such as pasta or rice can deliver 60% to 70% water in just half a cup, the dietitian elaborated.
4. Salad greens
Leafy greens such as lettuce, spinach, arugula, and kale are also beneficial for hydration.
These greens are “rich in water, fiber, vitamin C, and iron,” as per Muhlstein.
Greens are packed with water, fiber, vitamin C, and iron, claims a dietitian. (iStock)
These greens are crucial for maintaining energy levels and overall hydration.
“Savor meals like BBQ chicken salads or incorporate them into wraps and smoothies for an added hydrating boost,” Muhlstein advised.
Signs of dehydration
Warning signs of dehydration may include fatigue, headaches, dizziness, dry tongue, and in severe situations, nausea and vomiting, according to Shapira.
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The expert urged everyone to remain vigilant for these indicators during the hot summer days.
“It’s a clear signal that you need more water or water-rich foods,” she explained.
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When spending a couple of hours or longer in high temperatures, Shapira advised considering the addition of electrolytes to your water.
One expert suggested opting for coconut water to obtain nutrients absent in regular water. (iStock)
“Frequent small meals combined with drinking water throughout the day are crucial for maintaining hydration,” she noted.
Mercola also recommends coconut water for combating dehydration.
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“It’s loaded with electrolytes such as potassium, sodium, and magnesium, which aid in replenishing what is lost via perspiration,” he said.
“It serves as a fantastic natural alternative to commercial sports drinks for upholding hydration and electrolyte levels.”
