Best Foods to Stay Hydrated and Replenish Electrolytes This Summer

When you’re going outside in hot temperatures, one of the most important things you can do for yourself is drink enough water. We’re experiencing multiple heat waves in the country, with more to come, so it’s more important than ever to avoid dehydration. Staying hydrated means more than just drinking water. It also means getting enough electrolytes. These are easily replenished through sports drinks and supplements, but they can also be found in certain foods.

In fact there are many foods are hydrating and packed with electrolytes and nutrients, which can quench your thirst and keep you healthy. They also help you stay hydrated during the heatwave. We spoke to an expert to find out which foods you should keep in your fridge and the key hydration benefits they provide.

Also find out how much water you should drink, why you should drink more water, and get our expert electrolyte tips you can use today.

How do you know if you are hydrated?

Hydration needs vary depending on your size, activity level and how much you sweat. Gabriela Barretoa registered dietitian and sports nutritionist says there are two indicators of hydration level: your thirst and the color of your urine. “Drinking to thirst can be appropriate for most people to maintain their hydration level and as for urine, you’re looking for a light yellow color,” says Barreto. She says the only times you should should not have to You should be concerned about the color of your urine when you first urinate in the morning, as it will be dark. You can also take vitamin B supplements, which will often make your urine appear bright yellow.

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Barreto recommends taking a hydration supplement, such as Scratch can benefit people with active jobs and those who play sports or spend a lot of time outdoors in the heat. “Using a hydration product can be helpful in increasing your body’s water stores,” she says. “I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Keep in mind that a carb-free electrolyte drink will also help with rehydration, but not as effectively. So read labels first to choose the best option for your needs.

Which foods are the most hydrating?

Most foods contain some amount of water, but it probably won’t surprise you that fruits and vegetables top the list.

To get the most out of these hydrating fruits and vegetables, you should follow standard dietary guidelines. Barreto says, “Dietary guidelines recommend two to three servings of fruit and three to four servings of vegetables for most adults.” There are no specific guidelines for hydrating fruits and vegetables, but eating the daily recommended amount of fruits and vegetables will add to your hydration, she says.

It is estimated that 20% to 30% liquid Your needs can come from foods, including fruits and vegetables. By combining certain foods, you can increase your hydration. “When you’re looking for adequate rehydration, carbohydrates, fluids, and sodium are key,” says Barreto, adding, “Carbohydrates are important for optimizing water and sodium absorption in the body.”

Watermelon and other melons

Watermelon is not only a fruit synonymous with summer, it is also very hydrating. It is 92% water and has antioxidants, important nutrients such as vitamin A and C, magnesium, fiber and lycopene (a pigment found in red, yellow, or orange fruits and vegetables). Other melons such as cantaloupe are also 90% water and are a good source of potassium, folic acid, as well as vitamins A and C.

Barreto says a hydrating summer recipe to try is a cucumber and watermelon salad with lime, mint, and salty feta. As mentioned, the sodium and carbohydrates help the body absorb the water from the fruit more easily. Barreto points out that you’ll also find that some sports dietitians recommend sprinkling a little salt on your watermelon for this reason.

Cucumbers

Cucumbers are 95% water and contain vitamins such as vitamin K, magnesium and potassium. This refreshing vegetable can easily be added to salads, sandwiches, water or eaten on its own. Its high water content also makes it a low-calorie vegetable and is an ideal food to add to your diet if you want to lose weight and feel fuller longer.

Squash

This versatile vegetable works well as an addition to soups, stir fries, salads and as a side dish. Popular summer squashes such as Zucchini is a good source of vitamin C, potassium and fiber and are 94% water. The high water and fiber content keeps you full and hydrated for a longer period of time.

Strawberries

This popular summer fruit is packed with antioxidants, vitamins and minerals such as vitamin C, manganese and folic acid. It is an easy fruit to add to smoothies, yogurt, salads or eat on its own. Strawberries are 91% water, making them the perfect fruit to quench your thirst and satisfy your sweet tooth.

Lettuce and other leafy vegetables

Make a salad of lettuce and other leafy greens such as lettuce, watercress, spinach or bok choy, which have a high water content and are rich in vitamins and minerals. Lettuce is 96% water and contains folic acid, fiber and vitamins K and A. Spinach is rich in iron, folic acid, calcium and vitamins C and AWatercress now provides 100% of the recommended daily amount for vitamin Kwhich is an essential nutrient for blood clotting and maintaining healthy bones. Bok choy is rich in vitamin K and Cwhich means that any combination of these vegetables is guaranteed to give you a nutrient-packed salad.

Citrus fruits

If you enjoy oranges, grapefruit, limes and other citrus fruits, eat them. Citrus fruits are typically 80% water, making them good options for hydration. They also contain a lot of vitamin C and fiber and are great for supporting your immune system. They are even versatile enough to add to fruit salads, eat them plain, add to water or salads, and even use as a marinade for proteins like chicken or fish.