6 Hydrating Foods to Keep You Refreshed and Healthy

6 Hydrating Foods to Keep You Refreshed and Healthy

Staying hydrated is essential, especially as the summer season approaches. While water is vital, incorporating electrolytes into your diet becomes crucial, particularly if you spend extended periods in hot weather. Electrolytes, found in various foods, sports drinks, and supplements, help maintain hydration levels and replenish minerals lost through sweating. This article explores six hydrating foods recommended by experts to keep you refreshed and healthy.

Understanding Hydration

Hydration requirements vary depending on factors like body size, activity level, and sweat rate. Gabriela Barreto, a registered dietitian and sports nutritionist, suggests two indicators of hydration: thirst and urine color. Pale yellow urine indicates adequate hydration, while darker shades may suggest dehydration, excluding the first urine of the morning or if taking vitamin B supplements.

Benefits of Hydration Supplements

In addition to food and water, hydration supplements like Skratch can aid individuals with active lifestyles or those exposed to high temperatures. Barreto recommends products containing 300 to 500 milligrams of sodium and about 20 grams of carbohydrates for optimal hydration.

Top Hydrating Foods

Fruits and vegetables rank high on the list of hydrating foods due to their water content. Incorporating the recommended servings of fruits and vegetables into your diet can significantly contribute to hydration levels. These foods also offer essential nutrients, electrolytes, and carbohydrates crucial for effective hydration.

Watermelon and Melons

Watermelon, comprising 92% water, is rich in antioxidants, vitamins A and C, magnesium, fiber, and lycopene. Other melons like cantaloupe are also hydrating and provide potassium, folate, and additional vitamins.


Cucumbers, consisting of 95% water, are refreshing and packed with vitamins K, magnesium, and potassium. They make excellent additions to salads, sandwiches, or as standalone snacks.


Summer squashes like zucchini, containing 94% water, are versatile and rich in vitamin C, potassium, and fiber. They contribute to prolonged hydration and satiety when added to various dishes.


With 91% water content, strawberries offer antioxidants, vitamin C, manganese, and folate. They are perfect for snacks, smoothies, or as toppings for yogurt and salads.

Leafy Greens

Lettuce and leafy greens like spinach, watercress, and bok choy boast high water content, vitamins, and minerals. Incorporating these into salads ensures hydration while providing essential nutrients.

Citrus Fruits

Citrus fruits, containing about 80% water, are rich in vitamin C and fiber, supporting hydration and boosting the immune system. They are versatile additions to fruit salads, beverages, and marinades.

Maintaining hydration is crucial for overall health, especially during warmer months. Incorporating hydrating foods into your diet, alongside adequate water intake, ensures optimal hydration levels and supports overall well-being.


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