Hydration and Healthy Eating During Hot Weather 

When the summer heat sets in, it’s critical to stay healthy. While drinking water throughout the day is important, you can also increase your body’s hydration by eating certain foods. It’s true that foods with a high fluid content can have a positive impact on your body’s hydration levels. Here’s why you should be focusing on hydration in the hottest months and what foods and beverages can keep you hydrated and refreshed when it’s blazing hot outside. 

Why You Need to Stay Hydrated in the Heat

As temperatures rise, the risk of dehydration becomes more real. Dehydration occurs when you lose more bodily fluids than you take in. And fluids are critical to your body’s optimal functioning. They help control and regulate blood pressure and body temperature, aid in the proper functioning of your gastrointestinal system, and deliver oxygen and nutrients to your cells. 

Dehydration can be a dangerous condition which can lead to things like body cramps and heat exhaustion. In its most extreme form, it can cause seizures and possibly life-threatening shock or heatstroke. 

Hydrating Foods and Beverages for Hot Weather

Your body’s fluid needs depend on a variety of factors, such as age, body size, climate, activity level, and diet. Since hydration needs tend to be individual, there are no recommended intake levels that apply to everyone. What is important is that you get an “adequate intake” of fluids, especially when it’s hot outside. 

What many people don’t realize is that you can get fluids from food as well as beverages. Water is an ideal choice for hydration, but there are other options you can choose. Here are some great hydrating foods and beverages you can put on your list for when the temperatures heat up:

Foods With a High Percentage of Water (90%-100%)

Believe it or not, some foods are nearly 100% water. Here is a list of fruits, veggies, and beverages that are almost as good as drinking a glass of water:

• Spinach
• Asparagus
• Broccoli
• Celery
• Cabbage
• Cantaloupe
• Muskmelon
• Tomatoes
• Bell peppers
• Baby carrots
• Watermelon
• Zucchini
• Radishes
• Watercress
• Strawberries
• Iceberg and romaine lettuce
• Cucumbers
• Broth
• Coconut water
• Skim milk

Foods With a Substantial Percentage of Water (80%-90%)

You still can’t go wrong choosing foods that are up to 90% water. These include:

• Sweet potatoes
• Pineapple
• Green grapes
• Peaches
• Grapefruit
• Pears
• Cottage cheese
• Apples
• Kiwi
• Limes
• Navel oranges
• Plain nonfat Greek yogurt

Foods With a Large Percentage of Water (70%-80%)

If you’re eating foods that are composed of up to 80% water, you’re going to stay pretty hydrated. Some of these foods include:

• Salmon (cooked)
• Yellow corn (cooked)
• Shrimp (cooked)
• Lentils (cooked)
• Avocados
• Part-skim ricotta cheese

What to Avoid in the Hot Weather

No one likes to go without their favorite foods and drinks. But there are few things you want to avoid or at least cut back on when the temperatures are blazing hot. These include caffeine, alcohol, and sugary sodas. 

While advertisers might want you to believe sugary juices are refreshing, they actually contribute to electrolyte loss. A better option would be to choose specific electrolyte drinks or make your own flavored drinks with water, cucumber, lemon, or some other hydrating fruit. 

What about food? Lighter and smaller meals are better when it’s hot because digestion creates heat, so consuming a heavy meal when it’s hot out can cause your body to struggle. 

No-Cook Recipes to Keep You Hydrated

When it’s hot outside, the last thing you want to do is pre-heat your oven. Here are a few no-cook recipes you can prepare using some of those hydrating foods:

• Watermelon, Blueberry, and Feta Salad — This refreshing no-cook recipe includes watermelon, cucumber, blueberries, feta, and basil. It’s delicious and sure to keep you hydrated. 
• Lettuce Wraps with Chicken and Avocado Salad — If you can buy pre-cooked chicken at the store, you won’t have to touch your oven to make this recipe that also includes plain Greek yogurt, lemon juice, avocado, and mayo. 
• Tuna Macaroni Salad — This is a summertime favorite meal, so it might be worth it to turn on a burner to cook the pasta for this filling and hydrating dish. 
• Strawberry Jell-O Salad — This popular dish is equal parts salad and dessert, with ingredients like Jell-o, strawberries, sour cream, crushed pineapple, and sliced bananas. 

Get Everything You Need to Stay Hydrated and Healthy in the Heat

The best place to shop is Nick’s of Calvert for hydrating fresh fruits, vegetables, and more. If you’re looking to stay healthy as the seasons change, we can help. And it doesn’t stop with produce — check out our selection of beverages, high-quality meats and cheeses, snacks, and pre-made foods. Visit us today or call 410-414-7105 with any questions.