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Best Food and Drink to Keep Your Body Hydrated in Summer

Proper hydration is essential for maintaining good health, especially during the hot summer when there are chances of risk of dehydration. While drinking water is crucial, you can also enhance your hydration by adding hydrating foods and beverages into your diet.

              In this article, we’ll explore some effective ways to keep your body hydrated by focusing on both what you drink and eat.

Drink Sufficient Water:

Water is the foundation of hydration, so it’s crucial to drink an adequate amount throughout the day. Aim for at least 8 cups (64 ounces) of water daily, or more if you engage in strenuous physical activity or spend time in hot environments. Carry a reusable water bottle with you to remind yourself to drink regularly.

Consume Hydrating Fruits and Vegetables:

Many fruits and vegetables have high water content, which can contribute to your overall hydration. Include these hydrating options in your meals and snacks:

  • : With its name alone, it’s no surprise that watermelon is an excellent choice for hydration. Enjoy it as a refreshing snack or blend it into smoothies.
  • : Made up of over 95% water, cucumbers are hydrating and cooling. Add them to salads or enjoy them as a light snack.
  • Strawberries, raspberries, blueberries, and other berries are not only delicious but also contain high water content. Snack on them or add them to yogurt or oatmeal.
  • Oranges, grapefruits, lemons, and limes are juicy fruits that can help keep you hydrated. Squeeze them into water or make citrus-infused beverages.
  • Lettuce, spinach, and other leafy greens are hydrating and packed with nutrients. Include them in salads, wraps, or green smoothies.

Options for Hydrating Beverages:

In addition to water, there are several hydrating beverages you can incorporate into your routine:

  • Enjoy a variety of herbal teas like peppermint, chamomile, or hibiscus. They not only offer hydration but also provide additional health benefits.
  • With its natural electrolytes, coconut water is a fantastic choice for rehydration. Drink it straight or use it as a base for smoothies.
  • Blend fruits, leafy greens, and a liquid of your choice (such as water or almond milk) to create a hydrating and nutritious smoothie.
  • Freshly pressed vegetable juices, like cucumber or celery juice, can provide hydration and essential nutrients. Be mindful of the sodium content if purchasing store-bought versions.

Incorporate Soups and Broths:

Soups and broths can be hydrating while also providing nourishment. Options for homemade or low-sodium versions and include ingredients like vegetables, lean protein, and whole grains.

Limit Dehydrating Beverages:

Some beverages can have a diuretic effect, leading to increased water loss from the body. Limit or avoid the following drinks to maintain optimal hydration:

  • Coffee, black tea, and caffeinated sodas can increase urine production and potentially contribute to dehydration. If consumed, drink them in moderation.
  • Alcohol can dehydrate the body, so consume alcoholic beverages in moderation and ensure you drink water alongside them.

Certainly! Here’s some more content to expand on the topic of keeping the body hydrated through food and drink:

Snack on Hydrating Foods:

Incorporate hydrating foods into your snacks to boost your fluid intake throughout the day. Here are a few options:

  • Celery is crunchy and hydrating, making it a great snack choice. Pair it with hummus or nut butter for added flavor.
  • Colorful bell peppers are not only packed with nutrients but also contain a high-water content. Slice them up and enjoy them with a dip or add them to salads and stir-fries.
  • These bite-sized tomatoes are refreshing and hydrating. Snack on them alone or add them to salads for a burst of flavor.
  • With its tropical sweetness and water content, pineapple is a delicious and hydrating fruit to enjoy as a snack or in fruit salads.

Make Hydration a Habit:

Create reminders and establish habits that encourage hydration throughout the day. Set alarms on your phone or use hydration apps to remind yourself to drink water regularly. Additionally, try incorporating a glass of water with every meal and snack to make it a consistent part of your routine.

Experiment with Infused Water:

If plain water becomes boring, infuse it with natural flavors to make hydration more enjoyable. Add slices of citrus fruits, cucumber, berries, or herbs like mint or basil to a pitcher of water and let it infuse for a refreshing twist. Keep the infused water in the refrigerator for a cool and flavorful hydration option.

Hydrate Before, During, and After Exercise:

When engaging in physical activity, it’s essential to maintain hydration levels. Drink water before, during, and after exercise to replenish lost fluids. For intense or prolonged workouts, consider sports drinks that contain electrolytes to help replace minerals lost through sweat.

Pay Attention to Your Urine Color:

Monitoring your urine color is an easy way to gauge your hydration status. Aim for a pale-yellow color, which indicates that you are well-hydrated. Darker urine may indicate dehydration, so increase your fluid intake if necessary.

Stay Hydrated in Hot Environments:

In hot weather or high temperatures, the risk of dehydration increases. Drink water regularly, even if you don’t feel excessively thirsty. Wear lightweight and breathable clothing, use sunscreen, and seek shade, when possible, to avoid excessive sweating and fluid loss.

Consider Hydrating Soups and Smoothie Bowls:

Incorporate hydrating soups, such as clear vegetable or broth-based soups, into your meals. These can contribute to your fluid intake while providing nourishment. Smoothie bowls made with hydrating fruits and a liquid base like coconut water or almond milk are also a refreshing way to hydrate and satisfy your appetite.

Monitor Hydration in Children and Older Adults:

Children and older adults are more susceptible to dehydration, so it’s important to pay attention to their fluid intake. Encourage children to drink water regularly and offer hydrating snacks like watermelon or grapes. Older adults may need reminders to drink water and can benefit from consuming hydrating foods and beverages throughout the day.


Keeping your body properly hydrated is essential for overall health and well-being. By incorporating hydrating foods and beverages into your diet, being mindful of your fluid intake, and establishing healthy hydration habits, you can ensure optimal hydration levels. Remember, hydration is a daily commitment, and making it a priority will help you stay cool, refreshed, and energized throughout the day. Staying hydrated is crucial for overall well-being, and it can be achieved not only by drinking sufficient water but also by incorporating hydrating foods and beverages into your diet. By consuming water-rich fruits and vegetables, hydrating beverages

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