Drinking plenty of water is key to staying hydrated during the hot summer months, but a variety of foods can also provide adequate hydration.
Not eating the right foods can lead to fluid imbalance, especially when the weather is hot, says Kim Shapira, a registered dietitian and trimly coach in Los Angeles.
“Warming temperatures and outdoor activity can lead to fluid imbalance,” she told Fox News Digital. “We lose fluid through sweat, saliva, urine and excreta. The more you sweat, the more fluid you lose.”
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While drinking water is beneficial, getting the electrolytes and minerals from hydrating foods can help replenish the fluids lost through sweating, says Ilana Muhlstein, RD, a California-based registered dietitian and nutritionist.
Next time you’re heading to the beach or preparing for a heatwave, consider consuming these four foods that will help keep you hydrated.
Watermelon is “loved almost universally and has amazing hydrating properties,” one doctor said. (iStock)
1. Watermelon
Drinking water is important, but so is getting the electrolytes found in watermelon, says Dr. Joseph Mercola, natural health expert and founder of Mercola.com.
Florida-based Mercola said watermelon is “loved almost universally and is incredibly hydrating.”
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“I usually eat three to four pounds a day,” he told Fox News Digital.
“Although cucumber has a slightly higher water content at 96 percent, watermelon wins,” he added. “You can eat a lot more of watermelon than you can cucumber.”
A dietitian recommended adding cubed watermelon to cold water. (iStock)
According to experts, watermelon is also rich in vitamins A, C, magnesium and lycopene.
“Some studies suggest it may also help muscles recover after exercise,” he added.
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Muhlstein also recommends watermelon, saying the fruit is about 92 percent water and is rich in electrolytes and potassium, which help replenish hydration levels in the body.
“Put the cubes in a bottle of cold water,” she suggested. “It makes a very refreshing drink and will definitely cool you down.”
Not only is watermelon great for hydrating, it’s also rich in vitamins A, C, magnesium, and lycopene. (iStock)
2. Cucumber
Mercola noted that cucumbers have a water content of 96 percent, “the highest of any solid food.”
It’s also a good source of vitamin K and potassium, he adds.
Cucumbers have the highest water content of any food, at 96%. (iStock)
Cucumbers are a great way to stay hydrated, agreed Muhlstein, because like watermelon, they’re “mostly water.”
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She recommended skewering them and serving them with hummus, tzatziki or guacamole as a “great poolside snack.”
3. Carbohydrates
According to Shapira, foods that contain carbohydrates can help you stay properly hydrated.
“The water that sticks to the sugar helps reduce dehydration,” she told Fox News Digital.
“It gets into the cells and allows them to be properly hydrated.”
Nutritionists say that pasta and rice provide 60% to 70% water per half-cup serving. (iStock)
A variety of fruits and vegetables fall into the carbohydrate category, including cucumbers, bell peppers, celery, zucchini, oranges, strawberries and watermelon, all of which contain about 85% to 95% water, according to Shapira.
Starches such as pasta and rice also provide 60 to 70 percent water per half-cup serving, the nutritionist adds.
4. Salad vegetables
Leafy greens like lettuce, spinach, arugula and kale are all great foods to keep you hydrated.
According to Muhlstein, these salad greens are “high in water, fiber, vitamin C and iron.”
According to nutritionists, leafy vegetables are rich in water, dietary fiber, vitamin C, and iron. (iStock)
Green vegetables are also essential for energy levels and overall hydration.
“Enjoy it in meals like a barbecue chicken salad or add it to a wrap or smoothie to stay hydrated,” Muhlstein suggested.
Signs of dehydration
Signs of dehydration include fatigue, headache, dizziness, dry tongue and, in extreme cases, nausea and vomiting, Shapira said.
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Experts advised people to be on the lookout for such symptoms during the hot summer months.
“This is a good sign that they need more fluids or foods with more moisture,” she says.
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Shapira recommends adding electrolytes to your water if you’ll be spending more than two hours in high temperatures.
Some experts recommend drinking coconut water to get nutrients that regular water doesn’t contain. (iStock)
“The key to staying hydrated is eating small, frequent meals and drinking water throughout the day,” she said.
Mercola also recommends drinking coconut water to prevent dehydration.
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“It’s rich in electrolytes like potassium, sodium and magnesium, which help replenish those lost through sweat,” he said.
“It’s a great natural alternative to commercial sports drinks for maintaining hydration and electrolyte balance.”
