Everyone loves the summer. It’s the perfect time to invite friends over for a bit of alfresco dining, hosting barbecues, and, of course, going to the beach. With all that fun in the sun comes the inevitable heat. With the heat, comes dehydration.
Dehydration is a serious issue, especially for those who are older or younger, as it can cause headaches, drowsiness, dizziness and, in extreme cases, it can cause someone to pass out. Yikes!
As it is not fun to lug around heavy duty bottles of water all day, you may be looking for other simple ways to quench your body’s thirst in the heat. In this article, you will be walked through 18 of the most hydrating foods that can help you stay refreshed and prevent any sudden dizzy spells on a hot day. Enjoy!
Cucumber
OK, so when compared to bell peppers or potatoes, a cucumber isn’t exactly the most exciting vegetable out there. It has a rather bland taste and many people associate it with cucumber sandwiches, which you will probably find at a church picnic!
However, if you are feeling a bit sluggish in the heat and don’t want to drink water, opt for a snack of some cucumber slices. This rather unassuming vegetable packs a shocking 95% water content and, as it is low in calories, it is great to eat if you are on a diet. In recent years, many people have opted to infuse slices of cucumber in water, for a subtle taste and a more refreshing beverage.
Strawberries
Who doesn’t love strawberries on a hot day?
This popular fruit is not only sweet, but it is also loaded with water. Each strawberry you eat will be made up of around 91% water. As they are also packed with vitamin C, potassium and folate, they are also super healthy. So, add them to your sunny day smoothie, eat them raw or, slice them up and add them to your breakfast cereal.
Watermelon
It’s in the name! A slice of watermelon is composed of 91% water, making it one of the most hydrating foods available. According to Healthline, it also contains sugar, which can help to balance electrolytes, which is another side effect of becoming dehydrated. It is also a great source of vitamin C and A. So, you can eat it raw, freeze it or chill it for a cooling effect or, add it to your smoothie on a hot day. Just make sure you remove all the seeds first!
Get watermelon recipes here: 14 Mouthwatering Watermelon Recipes for Summer Delight
Tomatoes
Another red fruit that is packed with water is the humble tomato. OK, it isn’t as sweet as a strawberry but if you need to quench your thirst, it can be something of a godsend. Each tomato is 95% water, making it super hydrating on a hot day. Add tomatoes to your sandwiches, salads or, simply chomp on some cherry tomatoes to up your water levels, and to stay focused in the heat.
Celery
This is another vegetable that is pretty basic when it comes to taste, with some people stating it resembles lightly peppered water. However, if you need a water top-me-up in a heat-wave, then it is worth looking into eating some celery. This vegetable that is 95% water is not only hydrating, but it can also add crunch to a sandwich, salad or can even be eaten raw as a snack.
Lettuce
It’s an epic addition to any sandwich and is the perfect backdrop for any salad; lettuce.
On a hot day, it is also great for hydration, as most varieties of lettuce, especially romaine lettuce, is made up of around 95% water. It is also great to eat if you are looking to up your vitamin A and K, too. If you have a garden, why not try your hand at growing it? It’s pretty easy and can be fun if you have kids!
Cantaloupe
In hot weather, a lot of people crave melons and cantaloupe is one of the best ones to consume in the heat.
This melon packs around 90% water and, as it comes with its own natural cup, it is great to snack at picnics, barbecues or even if you are swinging in a hammock. Or, why not eat it with breakfast, or mix it into a smoothie?
Spinach
It’s not just great if you have anemia, or want to up your vitamin C or K content. Spinach is also 91% water, making it more hydrating than most people realize.
Like lettuce, it is a great addition to sandwiches, lettuce and can even be eaten straight from the bag, if you wish. Try to make sure that it is not tinned, and has no additional dressings to get complete hydration!
Pineapple
It is the fruit of summer for many people and, with its super sweet taste, it is a great addition to any barbecue, party or picnic.
Pineapples are surprisingly high in water, packing a whopping 87-89% per piece. This fruit is also loaded with vitamin C and is high in sugar, making it great to snack on if you are low on blood sugar or electrolytes due to the heat.
Peach
They are sweet, tasty and, for many, they are the epitome of the ideal snack for a warm summer’s day, especially when they are chilled.
Peaches are extremely high in vitamin C and each peach contains 73% water and is also high in natural sugars, which can help to balance electrolytes that are lost during sweat.
So, if you are planning a trip to the beach, or are about to have a picnic, be sure to pack some peaches!
Get peach recipes here: 15 Perfect Peach Recipes You Need to Try This Summer
Orange
A lot of people crave a glass of orange juice on a hot day, as well as eating this fruit raw. Why? Well, it seems to be linked to the high vitamin C level, as well as the high sugar, which make it a tasty and healthier way to re-energise during hot days. However, according to Diet and Fitness Today, depending on the size and even the type of orange you consume, you could be upping your water intake by between 81-88% per orange.
So, if you are going on a hike in the heat, be sure to pack some oranges to keep your hydration level up!
Bell Pepper
Another great addition to any barbecue or summer salad, bell peppers are a great snack to consume in the heat, whether they are raw or have been roasted.
Their sweet taste makes them ideal for those who want to up their vitamin C levels without sticking to dull veg and, with each pepper containing 94% water, they are great for rehydrating.
Broccoli
OK, so broccoli may not be the most exciting vegetable on this list, but there are lots of fun ways you can prepare it during the hot months to enhance its flavor. You can roast it, barbecue it or even mix it in with stir fries and noodles to add some crunch and texture. What many people aren’t aware of when it comes to broccoli is that the average piece of this green vegetable is composed of around 90% water, provided that it is raw.
Summer Squash
Most people associate squash with winter, as it is commonly eaten at Thanksgiving dinner. However, according to UCLA Health, the brightly colored summer variety is not only a tasty food, which is high in vitamin C, but based on the weight of each piece of veg, it contains 94-95% water. So, be sure to add it to your summer salads, or even throw it on your barbecue.
Radish
A member of the mustard family, this rather unassuming pink vegetable is not only a tasty addition to any simple green salad, but it is also a tasty and hydrating snack on a hot day. Each radish you consume (provided it is eaten raw) is composed of around 92-95% water. It is advised that if you want to eat radish during a heatwave, you should keep it in the fridge, as this will keep it cool and add to the refreshment value.
Asparagus
Another must have for the barbecue, asparagus is a tasty and easy addition to any outdoor meal on those warmer days. As well as this, many people are surprised to learn that asparagus is made up of 93% water, which makes it a hydrating food to eat, provided that it is not salted.
Cabbage
If you are eating a stirfry, you simply have to add some cabbage to the dish, to add texture, flavor and fiber. It is also worth noting that the average cabbage leaf is composed of a whopping 93% water, which may be higher or lower based on the variety of cabbage. So, even if you aren’t a big fan of this brassica plant, it is worth having in during a heat wave!
Mushrooms
All mushrooms are extremely high in water, which is why they shrink when you fry them! Indeed, even the standard white button mushroom you can readily purchase at most supermarkets contains around 90% water, making them a hydrating and tasty snack for those long summer evenings.
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