6 Foods That Are More Hydrating Than Water, According to Science

Summer is just around the corner. Which means it’s important to prioritize I drink water so you don’t get dehydrated. Water alone is not enough; you’ll also need to add electrolytes to your diet, especially if you spend a lot of time in the heat. Electrolytes are found in sports drinkssupplements and certain foods to keep you hydrated and restore any minerals lost through sweat.

a lot foods are hydrating, in season and full of electrolytes and nutrients that will help quench your thirst while keeping you healthy. We spoke to an expert to narrow down which foods you should keep in your fridge and the key hydration benefits they provide. Here’s what hydrating foods are best to be ready to take the heat.

Read more: The best reusable water bottles

How to tell if you’re hydrated

Hydration needs vary based on your size, activity level, and how much you sweat. Gabriela Barreto, a registered dietitian and sports nutritionist says there are two indicators of your hydration level: your thirst and the color of your urine. “Drinking for thirst may be fine for most people to maintain their hydration levels, and as far as urine goes, you’re looking for a pale yellow color,” Barreto says. She says the only times you you should not be concerned about the color of your urine during your first pee in the morning because it’s usually dark, or if you’re taking vitamin B supplements that make your urine more likely to appear bright yellow.

Barreto recommends, in addition to food and water, a hydration supplement such as Scratch it can be beneficial for people with active work and people who exercise or spend a lot of time in warm outdoors. “Using a hydration product can be helpful in increasing your body’s water reserves,” she says. “I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Note that a carbohydrate-free electrolyte drink will also help with rehydration, but not as effectively. So be sure to read the labels first to choose the best option for your needs.

Which foods are the most hydrating?

Most foods contain some amount of water, but it probably won’t surprise you to learn that fruits and vegetables are at the top of the list.

To get the most out of these hydrating fruits and vegetables, make sure you follow standard dietary guidelines. Barreto says, “Dietary guidelines recommend two to three servings of fruit and three to four servings of vegetables for most adults.” There are no specific guidelines for hydrating fruits and vegetables, but by eating the daily recommended amount of produce, you’ll increase your hydration, she says.

It is estimated that 20% to 30% of the liquid needs can come from food, including fruits and vegetables. By combining certain foods, you can increase your hydration. “When looking to adequately rehydrate, carbohydrates, fluids and sodium are key,” Barreto says, adding, “Carbohydrates are important for optimizing the body’s absorption of water and sodium.”

Watermelon and other melons

Watermelon is not just a fruit that is synonymous with summer, it is also highly hydrating. It consists of 92% water and has antioxidants, important nutrients such as vitamins A and C, magnesium, fiber and lycopene (pigment found in red, yellow or orange fruits and vegetables). Other melons such as cantaloupe are also made up of 90% water and are a good source of potassium, folate, as well as vitamins A and C.

Barreto says a hydrating summer recipe to try is a cucumber and watermelon salad with lime, mint, and salty feta. As mentioned earlier, the sodium and carbohydrates will help the body easily absorb the water from the fruit. Barreto points out that for this reason, you’ll also notice that some sports nutritionists recommend sprinkling a little salt on your watermelon.

cucumbers

Cucumbers consist of 95% water and consist of vitamins such as vitamin K, magnesium and potassium. This refreshing vegetable can easily be added to salads, sandwiches, water or eaten on its own. The high water content also makes it a low-calorie vegetable and an ideal food to add to your diet if you want to lose weight and feel fuller for longer.

squash

This versatile vegetable works well as an addition to soups, stir-fries, salads and as a side dish. Popular summer squashes like Zucchini is a good source of vitamin C, potassium and fiber and consist of 94% water. The high water and fiber content will keep you full and hydrated for an extended period of time.

strawberries

This popular summer fruit is packed with antioxidants, vitamins and minerals like vitamin C, manganese and folate. It’s an easy fruit to add to smoothies, yogurt, salads, or to eat on its own. Strawberries consist of 91% water, making them the perfect fruit to quench your thirst and sweet tooth.

Lettuce and other leafy greens

Make a salad of lettuce and other vegetables such as lettuce, watercress, spinach or bok choy, which are high in water and provide lots of vitamins and minerals. Lettuce is 96% water and has folate, fiber and vitamins K and A. Spinach is with a high content of iron, folic acid, calcium and vitamins C and A. Meanwhile, watercress provides 100% of the recommended dietary intake for vitamin K, which is an essential nutrient for blood clotting and maintaining healthy bones. Bok Choy is plentiful vitamins K and Cmeaning that any combination of these vegetables is guaranteed to give you a salad packed with nutrients.

Citrus fruits

If you like it oranges, grapefruits, limes and other citrus fruits, then eat. Citrus fruits typically consist of about 80% water, making them good options for hydration. They are also high in content vitamin C and fiber and are helpful in supporting your immune system. They’re even versatile enough to add to fruit salads, eat on their own, add to water or salads, and even as a marinade for proteins like chicken or fish.