Foods That Keep You Hydrated

Summer is right around the corner and the weather is heating up. On hot days, staying hydrated becomes more important than ever, as your body loses fluids through sweat. If you don’t replace the fluids you’re losing, you may start to feel tired or dizzy or even get a headache. If you’re exercising and sweating a lot, you may also need electrolytes or salt. Key to preventing those symptoms and keeping your body balanced is making sure you get plenty of fluids. Proper hydration also keeps your heart, kidneys, and brain working the way they should. 

“Most people think that drinking water is the only way to stay hydrated,” states Cortney Kaller, PIH Health Clinical Nutrition Manager. “While water is the best choice, it isn’t your only option. Many foods and other drinks—like watermelon and smoothies— can help you stay hydrated, too. And because they are delicious, they can help make it easier for you to meet your daily fluid needs.” 

Here are some of the best foods and drinks to help keep you hydrated all summer: 

• Water-rich fruits – Because fruits are made up of more than 80 percent water, they are one of the most refreshing and easiest ways to boost hydration. Watermelon, strawberries, oranges and cantaloupe are delicious and satisfying on a hot summer day. These fruits not only contain water but also provide vitamins, minerals and antioxidants that support overall health.
• Vegetables – Vegetables are high in hydration, low in calories, and packed with nutrients, making them a smart choice for adding fluids into your diet. Cucumbers, lettuce, celery, and zucchini are especially high in water content. A refreshing salad makes for a satisfying summer lunch, while replenishing your body’s moisture.   
• Herbal teas – Herbal teas are a good choice since they’re mostly water and can help you stay hydrated. Peppermint or chamomile tea are naturally caffeine-free, which is helpful since too much caffeine can have a mild diuretic effect. If it’s too hot out, pour it over ice and add a lemon wedge for a refreshing beverage.
• Coconut water – Coconut water contains natural electrolytes, which can help replace what you lose through sweat. This makes it a good option after spending time outdoors in the heat or exercising. Choose unsweetened versions for optimal benefits. Add a drink umbrella for tropical flair!
• Milk – Milk might not be your first refreshment choice in the summer, but it’s actually a very effective hydrator. It contains water, protein, carbohydrates, and electrolytes like potassium and sodium—nutrients that can help your body hold onto fluids better than plain water in some cases. 
• Smoothies – Who doesn’t love a smoothie? When you blend fruits, vegetables, ice, and a liquid like milk or water, you create a drink that’s hydrating and filling, and perfect for summer. High protein smoothies are a great option when you don’t feel like eating much due to the heat but still want to stay nourished and hydrated. Since store-bought, processed smoothies can be very high in sugar, homemade smoothies without added sugar are your best option.
• Broth-based soups – Light soups made with broth can help with hydration. Since they’re mostly liquid, they add to your fluid intake while providing important nutrients. You may not be craving a hot bowl of soup in the middle of summer, but you can opt for chilled soups, like gazpacho, on a hot day.
• Electrolytes. Excess perspiration may cause salt deficiency, which can be remedied with electrolyte drinks. Coconut water or yogurt (which contains electrolytes and protein) are good options. To increase salt intake, add a few sprinkles of sea salt to food or enjoy some pickles or sauerkraut. 

While water is the best way to keep your body hydrated, adding water-rich foods and drinks to your diet can boost hydration and help your body get the fluids it needs to stay cooler and healthier when temps start to soar.