Things you should always check Drink enough waterWater isn’t the only thing you need to survive, especially during dangerous heat waves. If you plan on spending a lot of time outdoors, Electrolytes The same goes for mineral water, which can be found in sports drinks, supplements, and certain foods. In addition to keeping you hydrated, it can also help replenish minerals lost through sweat during exercise.
Hydrating foods that are rich in electrolytes and nutrients can help quench your thirst and keep you healthy – and they can also help you stay hydrated during hot weather. We spoke to experts about which foods you should have in your fridge and the key hydration benefits they provide.
Plus, find out how much water you should drink, why you should drink more water, and start using expert electrolyte hacks today.
How to check if you’re hydrated
Your need to hydrate varies depending on your body size, activity level, and sweat rate. Registered dietitian and sports nutritionist Gabriella Barretto says there are two indicators of your hydration level: thirst and urine color. “Based on your thirst, hydrating is a good choice for most people, and when it comes to urine, a pale yellow color is ideal,” says Barretto. should not do Your urine tends to be darker when you urinate first thing in the morning, so if you’re concerned about the color of your urine or if you’re taking B vitamin supplements, your urine is more likely to be bright yellow.
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In addition to food and water, Barrett recommends hydration supplements like Scratch as a great option for people who have active jobs, exercise, or spend a lot of time outdoors in the heat. “Using a hydration product can help increase the amount of fluid in your body,” Barrett says. “I recommend a hydration product with 300 to 500 milligrams of sodium and, ideally, around 20 grams of carbohydrates.” Electrolyte drinks that don’t contain carbohydrates can also help with hydration, but they’re less efficient, so be sure to read the label carefully first to choose one that best suits your needs.
What are the most hydrating foods?
Most foods contain some water, and it probably won’t surprise you that fruits and vegetables top the list.
To get the most out of hydrating fruits and vegetables, be sure to follow standard dietary guidelines. “Dietary guidelines recommend most adults eat two to three servings of fruit and three to four servings of vegetables,” says Barrett. While there are no specific guidelines for hydrating fruits and vegetables, Barrett says that eating the recommended daily servings will help you stay more hydrated.
It’s estimated that 20% to 30% of your fluid needs can come from foods like fruits and vegetables. Certain food combinations can help boost hydration: “Carbohydrates, fluids and sodium are key to staying adequately hydrated,” says Barrett, adding that “carbohydrates are important for optimizing fluid and sodium absorption in the body.”
Watermelon and other melons
Watermelon is not only the quintessential summer fruit, it’s also a great source of hydration. Watermelon is 92% water and is packed with important nutrients, including antioxidants, vitamins A and C, magnesium, fiber, and lycopene (a pigment found in red, yellow, and orange fruits and vegetables). Other melons, like cantaloupe, are 90% water and are a good source of potassium, folate, and vitamins A and C.
One hydrating recipe to try this summer, according to Barrett, is a cucumber and watermelon salad with lime, mint, and salted feta. As mentioned above, sodium and carbs help your body absorb water from fruit more easily, which is why some sports nutritionists recommend sprinkling watermelon with salt, Barrett notes.
cucumber
Cucumbers are made up of 95% water and are packed with vitamins like Vitamin K, Magnesium, and Potassium. This refreshing vegetable can easily be added to salads, sandwiches, water, or eaten on its own. Due to its high water content, it is also a low-calorie vegetable, making it a great food to add to your diet if you want to lose weight and stay fuller for longer.
Crush
This versatile vegetable is great added to soups, stir-fries, salads, and as a side dish. Popular summer squash, like zucchini, are a good source of vitamin C, potassium, and fiber, and are 94% water. Their high water and fiber content helps keep you full and hydrated for longer.
strawberry
This popular summer fruit is packed with antioxidants, vitamins and minerals, including vitamin C, manganese and folate. It’s an easy fruit to add to smoothies, yogurt, salads or just eat on its own. Strawberries are made up of 91% water, making them the perfect fruit to quench your thirst and satisfy your sweet tooth.
Many fruits and vegetables that are in season can help you stay hydrated.
Lettuce and other leafy greens
Make a salad with leafy greens like lettuce, watercress, spinach, and bok choy. They are high in water and packed with vitamins and minerals. Lettuce is 96% water and contains folate, fiber, and vitamins K and A. Spinach is rich in iron, folate, calcium, and vitamins C and A. Meanwhile, watercress provides 100% of the recommended intake of vitamin K, which is essential for blood clotting and bone health. Bok choy is high in vitamins K and C, so you can combine any of these leafy greens to create a nutritious salad.
Citrus Fruits
If you love citrus fruits like oranges, grapefruit and limes, eat lots of them! Citrus fruits are great for keeping you hydrated, as they’re often around 80% water. They’re also high in Vitamin C and fiber, which can help boost your immune system. They’re versatile, too: add them to fruit salads, eat them on their own, add them to water or salads, or use them as a marinade for proteins like chicken or fish.
