Hydrating Foods That Will Help You Combat Dehydration

hydrating foods

Dehydration is a health risk, especially in the summer. You can avoid dehydration by ensuring that you’re getting enough liquids from your drinks and food. You don’t need expensive or fancy replacement drinks or shakes to stay hydrated. Water and ordinary hydrating foods can do the job, you just need to make sure you’re making savvy choices.

What exactly is dehydration?

Dehydration is a common health risk. It can happen when the body doesn’t have enough fluids to function properly. The summer can be a particularly difficult time, because of all the activities that require you to perspire, such as hiking and playing sports. You can avoid dehydration by getting enough fluid from your drinks and food. You don’t need expensive or fancy electrolyte drinks to combat dehydration. Instead, you can drink water and eat these hydrating foods.

There are simple steps like eating more foods that naturally hydrate you. This can make staying hydrated on a hot, summer day an easy process.

Hydrating foods – watermelon

When we think of hydrating foods we instantly think of watermelon. Watermelon has a water content of 91%, making it a great snack or dessert for keeping you hydrated. Watermelon is also quite cheap per serving, especially if you buy a whole one. You can slice it up and keep it in airtight containers in the fridge.

Watermelon also tastes nice in a salad. Don’t believe me? Try it! You should also get creative, by using watermelon to create a mocktail.


Broccoli is a highly nutritious vegetable that can be eaten raw, or cooked. It’s high in vitamins A, C and K and contains potassium, calcium and fibre. It also has a high water content, which makes it great for hydration.

It can be eaten raw or cooked and you can snack on chopped up broccoli, add it to a salad, or add it to many cooked meals for added hydration.

Hydrating foods – cucumber

Cucumbers are a low-calorie, high-water food. One cucumber contains about 25% of the daily recommended amount of water. Cucumbers also contain important nutrients such as Vitamin A, B6 and C and potassium.

Add cucumber to your diet by snacking on slices throughout the day. You can also eat it in a salad, or by using it to dip into hummus.


Celery is a low calorie, high water content vegetable that can be enjoyed in multiple ways. This vegetable has very few calories and it’s low in sodium, so it’s a great snack for dieters, or people on the go. Celery can also be eaten as part of a meal, as an appetiser, or served as a side dish.

Iceberg lettuce

This salad lettuce has 95% water content, making it a great hydrating food. As well as adding it to your salads you can use it in place of bread, or tortillas to get more water into your diet.

Some people also like to chop it up and add it to cooked dishes such, as casseroles and pasta meals.


Strawberries are a staple summertime dessert. They are versatile and can be used in a variety of dishes. You can use them to make fruit salads, smoothies, or dips to serve with other summer favourites like ice cream or cake. You could even throw some into your salad.


Tomatoes are a great way to add hydration, because they are 94% water. Cherry tomatoes can be eaten on their own as a quick snack. The larger varieties can be sliced and added to salads, sandwiches, or pasta dishes. Tomatoes are probably the most versatile hydration food.

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