7 Hydrating Foods To Eat This Summer

Keeping your body hydrated is crucial year-round, but it’s even more important during the warmer months, when dehydration is more common. Of course that means drinking plenty of water, but it’s also possible to up your hydration levels through your diet. Read on to discover some of the most hydrating foods out there.

What Food Should We Eat During A Heatwave?

During a heatwave, your body must work harder to regulate temperature so heavy meals and dehydrating drinks hit harder than usual, private chef Barry D’Arcy (founder of Ocean Earth Chefs) tells us. ‘A lot of people mistake sluggishness or headaches as purely heat-related when, in reality, what they are eating and drinking throughout the day is playing a major role as well.’ He adds, ‘you generally feel better eating foods that feel lighter and fresher rather than overly rich or dense. People also forget that the body naturally loses around 300 to 500ml of water vapour a day through breathing alone, before you even factor in sweating during hot weather.’

Cold meals are often preferable to hot (who wants to turn the oven on right now?). ‘A lot of people lose their appetite slightly in extreme heat because digestion itself generates body heat,’ notes D’Arcy. ‘Meals like grain salads, grilled fish, cold pasta salads, yoghurt bowls or simple vegetable-based dishes are usually much easier on the body than creamy sauces, fried foods or large red meat-heavy meals.’ And while we all love a few cocktails in the sunshine, it’s important to note alcohol increases dehydration.

Which Foods Are High In Water?

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Cucumber

Cucumbers are one of the most hydrating foods you can eat. They are made up of 96 percent water, so if you consume one averagely sized cucumber it equates to more than a full cup of water. Add them to your salads, enjoy them as a snack served with hummus or mix them into your water for an extra dose of hydration. Or perhaps this cucumber sushi salad?

Tomatoes

High in potassium, antioxidants, and vitamins K and A, tomatoes have a whole host of health benefits – but they’re also very hydrating, being made up of 95 percent water. There are plenty of ways to add more of them into your diet: chop up juicy cherry tomatoes for your salads or whizz up tinned tomatoes to make a fresh pasta sauce.

Watermelon

On a hot day, there’s nothing like a refreshing slice of watermelon. These juicy fruits not only taste like summer, they’re also made up of 91 percent water – as well as being packed with nutrients like vitamins A and C, and magnesium. Why not recreate TikTok’s favourite watermelon sandwich?

Courgettes

Delicious roasted or sauteed in stews and sauces, courgettes are nutritional powerhouses – high in potassium, vitamin C and folic acid. They’re also water-rich, made up of between 93 and 95 percent water.

Celery

Love it or hate it, celery is great for hydration. The crisp, refreshing vegetable is 96 percent water, which equates to more than half a cup of water per serving. It’s also good for digestive function, and filled with antioxidants and vitamins including A, C, K and folate. If you’re a fan of celery’s mildly bitter taste, it can be enjoyed raw as a crudité, or cooked in soups, sauces and casseroles.

Mushrooms

Mushrooms are one of the most voguish foods of the moment, frequently topping trend lists and widely lauded for their health benefits. As well as being anti-inflammatory and stimulating a healthier gut, mushrooms are also hydrating, made up of 92 percent water. Incorporate them into your stir fries or cooked breakfasts.

Black Beans

This one might surprise you: did you know black beans are good for hydration? They are 66 percent water, and absorb water when cooked, making them a hydrating protein option. Include them in chillies, stews or stir fries.

How Much Water Should You Drink Each Day?

The Eatwell Guide recommends drinking between six to eight cups or glasses of fluid a day – this could include water, tea or coffee (but clearly eight cups of coffee isn’t advised). However, fluid need varies between individuals, and most people need to consume more water during hot weather.