Summer is a time of sun, beach vacation, and outdoor activities, but the blistering heat can dehydrate your body. As your body sweats excessively, it loses valuable fluids and electrolytes, and thus it becomes essential to restore them through hydrating foods and water-dense beverages. Though water is the most apparent answer, there are many hydrating foods that can assist in achieving proper hydration levels. In this blog, we are going to discuss the best foods to recover from dehydration and beverages to stay cool throughout the summer.
Why Hydration is Crucial During Summer? Wiley
The human body's water demand is higher in summer because of profuse sweating. Dehydration might cause dizziness, headaches, fatigue, and even heatstroke. To avoid this, it's crucial to drink a lot of fluids and water-laden foods that keep the body well hydrated.
The human body's daily water demand is different based on age, activity status, and surroundings. Nevertheless, on average:
• Men require approximately 3.7 liters (125 ounces) of fluid daily.
• Women require approximately 2.7 liters (91 ounces) daily.
• Approximately 20% of water consumed in a day comes from foods, so it is crucial to consume water from food sources as well.
Top Hydrating Foods for Summer MDPI
Eating foods with a high-water content not only helps with hydration but also provides essential vitamins, minerals, and electrolytes. Here are some of the best water-rich foods to include in your summer diet:
1. Watermelon (92% Water)
A summer staple, watermelon is one of the most common fruits with high water content. It is packed with electrolytes, antioxidants, and natural sugars that help keep your energy levels high.
How to Eat?
• Eat fresh slices of watermelon.
• Blend into a refreshing smoothie.
• Create a cool watermelon salad with mint and feta.
2. Cucumber (96% Water)
Cucumber is a top water-dense food, providing a cooling sensation to the body. It has silica, which promotes skin health, and electrolytes that contribute to hydration.
How to Eat?
• Use cucumber slices in salads or sandwiches.
• Soak in water to have a refreshing detox water.
• Have cucumber sticks with hummus.
3. Strawberries (91% Water)
Strawberries are rich in vitamin C, fiber, and antioxidants as well as being a great hydrating food.
How to Eat?
• Add to a fruit salad.
• Puree into a smoothie.
• Add to yoghurt or oatmeal.
4. Oranges (86% Water)
Fruits such as oranges are high in vitamin C and potassium and are excellent dehydration foods. Their natural sugar helps release a quick hit of energy.
How to Eat?
• Have them as a snack.
• Drink freshly squeezed juice.
• Use orange slices on salads.
5. Celery (95% Water)
Celery is yet another great water food source that is full of fiber and electrolytes. It cleanses toxins from the body and hydrates you.
How to Eat?
• Consume it raw with peanut butter or hummus.
• Add to soups or stir-fries.
• Juice it for a healthy drink.
6. Coconut Water
One of the greatest beverages for rehydrating from dehydration, coconut water is full of potassium and electrolytes naturally, so it's a perfect summer drink.
How to Take?
• Drink raw coconut water.
• Blend it into smoothies.
• Make it the base for fruit popsicles.
7. Tomatoes (94% Water)
Tomatoes are filled with lycopene, vitamin C, and antioxidants. Tomatoes are one of the finest dehydrating foods to eat in order to regain your hydration. They cool and hydrate your body.
How to Eat?
• Use as an addition in salads and sandwiches.
• Blend with tomatoes to make a cold tomato soup (gazpacho).
• Create a nice tomato juice.
8. Pineapple (86% Water)
Pineapple is a high-bromelain food, which digests and alleviates inflammation. It's also a juicy, yummy hydrating food.
How to Eat?
• Consume fresh slices of pineapple.
• Prepare pineapple smoothies.
• Grill it as a sweet, tangy snack.
Best Drinks to Keep Hydrated in Summer AJCN
While water-rich foods are wonderful, hydration also involves drinking sufficient fluids. These are some of the best hydration drinks:
1. Lemon Water
Lemon water not only hydrates your body but also gives a vitamin C and electrolyte boost.
2. Herbal Teas (Iced)
Chamomile, mint, or hibiscus tea served cold can be refreshing and hydrating.
3. Buttermilk (Chaas)
A common Indian summer beverage, buttermilk supports electrolyte balance and digestion.
4. Aloe Vera Juice
Aloe vera juice hydrates and offers necessary nutrients for skin and digestion.
5. Electrolyte Drinks
In extreme summer heat, electrolyte beverages such as ORS solutions can be used to replace lost minerals and avoid dehydration.
Final Thoughts
Summer hydration is important for maintaining energy, avoiding heat-related diseases, and ensuring your body operates at its best. Drinking a lot of water is required, but adding hydrating foods and water-dense foods to your diet can enhance the experience of hydration and make it healthier.
So, the next time you are feeling hot, munch on high-water-content fruits, drink hydrating fluids, and keep your body's water demand met easily! Be cool and stay hydrated!
FAQs
1. What foods are good for hydration in the summer?
Watermelon, oranges, strawberries, and cucumbers are excellent hydration sources. Vegetables such as tomatoes, lettuce, and celery are high in water content.
2. What is the best drink to keep hydrated in the summer?
Water is the most beneficial drink, followed by coconut water, lemonade, herbal teas, and electrolyte drinks.
3. How can I hydrate my body in summer?
Drink plenty of fluids, consume water-rich foods, avoid caffeine and alcohol, and stay as cool as possible.
4. How do you get 100% hydrated?
Drink fluids throughout the day, eat hydrating foods, and drink electrolyte-containing beverages to improve water retention.
5. What is the fastest way to hydrate?
The fastest approach to rehydrate your body is to drink electrolyte-containing water, coconut water, or an ORS solution.