Discover Hydrating Foods to Beat the Heat
Staying hydrated during the hot summer months is crucial, and while drinking plenty of water is key, certain foods can also help you stay hydrated. Experts highlight four foods that are especially good for hydration.
1. Watermelon
Watermelon is a favorite for hydration. According to natural health expert Dr. Joseph Mercola, watermelon is almost universally loved and highly hydrating. “Even though cucumbers have slightly more water content at 96%, watermelon is the winner,” he says. Watermelon contains about 92% water and is rich in vitamins A and C, magnesium, and lycopene. Some studies suggest it may even aid in muscle recovery after exercise. Registered dietitian Ilana Muhlstein also recommends watermelon, noting its high electrolyte and potassium content. Adding watermelon cubes to your water bottle makes for a refreshing, cooling drink.
2. Cucumbers
Cucumbers have the highest water content of any solid food at 96%, notes Mercola. They are also a good source of vitamin K and potassium. Muhlstein agrees, stating that cucumbers are “mostly water” and great for hydration. She suggests slicing them into spears and serving them with hummus, tzatziki, or guacamole for a perfect poolside snack.
3. Carbohydrates
Foods with carbohydrates can aid hydration, according to registered dietitian Kim Shapira. “Water attached to sugar helps it enter your cells and hydrate you properly,” she explains. Many fruits and vegetables, such as cucumbers, bell peppers, celery, zucchini, oranges, strawberries, and watermelon, contain 85% to 95% water. Starches like pasta or rice can provide 60% to 70% water per half cup.
4. Salad Greens
Leafy greens like lettuce, spinach, arugula, and kale are excellent for hydration. These greens are packed with water, fiber, vitamin C, and iron, says Muhlstein. They are also essential for energy levels and overall hydration. She suggests enjoying meals like BBQ chicken salads or adding greens to wraps and smoothies for a hydrating boost.
Signs of Dehydration
Be aware of dehydration signs, such as fatigue, headache, dizziness, dry tongue, and in extreme cases, nausea and vomiting, advises Shapira. These symptoms indicate a need for more water or hydrating foods.
Additional Tips for Staying Hydrated
For those spending two hours or more in high temperatures, Shapira recommends adding electrolytes to water. Eating small meals frequently and drinking water throughout the day are also important. Mercola suggests drinking coconut water, which is rich in electrolytes like potassium, sodium, and magnesium, as a natural alternative to commercial sports drinks for maintaining hydration and electrolyte balance.
References:
- Statements by Dr. Joseph Mercola, Ilana Muhlstein, and Kim Shapira
- Fox News Digital
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