Summertime is officially here in the UK, which means it's more important than ever to stay hydrated. Not only does hydration help keep your energy levels up on a hot day, but it also helps prevent heat stroke and other health problems.
But did you know that drinks aren’t the only way to keep hydrated? Some foods contain high levels of water and can be a great way to add more water to your diet. In fact, food can contribute to almost a fifth of our water intake!
Whilst it’s important to still get your recommended 6-8 cups of water per day, in the summer it’s always helpful to get an added boost of hydration from other sources.
With this in mind, keep reading as we list 11 of the most hydrating foods to keep you feeling refreshed all summer long.
This juicy fruit is not only delicious, but also extremely hydrating. It’s made up of 92% water and is packed with electrolytes like potassium and magnesium, which are essential for hydration. Try chopping watermelon into cubes and freezing them for a deliciously refreshing snack or add it to a refreshing summer salad.
Cucumbers are another great way to stay hydrated, as they are made up of an incredible 96% water. Cucumber is also low in calories and high in antioxidants and vitamins C and K. Enjoy chilled cucumber batons with hummus or sliced in your favourite summer drink.
These sweet berries are an excellent source of hydration, as they’re 92% water. They’re also a good source of electrolytes and contain high levels of antioxidants and vitamins C and K which are good for the heart. Strawberries can be a great addition to a salad for a sweet contrast or enjoyed on their own with a bit of cream – for the classic British dessert.
Tomatoes are 95% water and packed with vitamins A and C, which are great for your immune system, not to mention a good source of electrolytes. Eat tomatoes raw, in a salad, or cooked in your favourite summer dish.
Melon is made up of 90% water and is packed with electrolytes and vitamins A and C – another great immune-booster. Enjoy them on their own, or blend them into a smoothie.
Peaches are 88% water and a deliciously hydrating fruit. Containing vitamins A and C, as well as potassium and fibre, peaches are great for heart health and blood pressure. Enjoy them on their own or add slices to some yoghurt with a squeeze of honey for a delicious summer dessert.
Grapes are another hydration-packed food, as they’re 81% water. Grapes contain vitamins C and K – great for the immune system and bone health, and they are also a good source of antioxidants. Eat grapes on their own or add them to a healthy summer salad.
Courgette is another great source of hydration, as it’s 95% water. It’s also low in calories and high in antioxidants, and potassium – which helps to retain normal levels of fluid in the body’s cells. Courgette is delicious roasted with some peppers and halloumi on skewers for a lighter kebab.
Aubergine is another hydration-packed food, as it’s 92% water. It’s also low in sodium and a good way to manage blood sugar control and cholesterol. Roast aubergine in a tagine with lemon and apricots for a deliciously rich dinner.
10. Sweet potatoes
Sweet potatoes are an excellent source of hydration, at 80% water. They’re also a good source of fibre, and contain high levels of vitamins A and C. Try replacing a jacket potato with a large sweet potato, and add some hummus and spinach for a light take on a classic jacket potato.
These foods can be a great way to stay healthy and hydrated this summer, especially on a hot day – but don’t forget that drinking water is the most effective way to stay hydrated.
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