With the start of the hottest season of the year and record temperatures, experts stress the need to maintain hydration to protect ourselves from dehydration and the health problems resulting from the heat.
Water is usually the most obvious and easiest way to stay hydrated and beat the heat this summer.
“We often confuse hunger with thirst,” explains Courtney Smith, a registered dietitian, diabetes specialist, and founder of Keys to Nutrition. “Thirst is a delayed response, so sometimes, if you think you're hungry, but you've just eaten a meal, you might actually be thirsty.” Most of us "This feeling of thirst does not occur until we become a little dehydrated."
If you don't drink enough water and it's very hot, you'll feel the effects of dehydration much faster than you would on a cold day. This includes constipation, dry mouth, dull skin, fatigue, and headaches.
In addition to water, experts offer some tips and water-rich foods to help keep you healthy and hydrated.
Smith emphasizes that the recommended daily amount of water can come from sources other than plain water.
The body absorbs about 20% of the water it needs from food sources. According to Smith, “The foods that should be consumed most for hydration are fruits and vegetables that contain a high percentage of water. This includes celery, cucumbers, watermelon, and zucchini,” and Smith explains that these items help with hydration because they contain 90% water or more.
“You also get vitamins and minerals from these foods, in addition to fiber,” she continued.
Smith also recommends an easy and delicious way to double up on hydration. “A lot of people don’t like the taste of water, or they think drinking water all day is boring,” she said. “We want to add flavor to the water to increase our consumption. Pro tip: If you have strawberries or some fruits in the fridge that are a little soft but not spoiled, soak them.” In water, you can also incorporate it into a range of iced herbal teas.”
The best foods to beat the heat
Whether you are dehydrated or can't stand the heat, there are fruits and vegetables that can be consumed to help lower your body temperature and maintain recovery. There is no need to worry about how to include these foods in your diet as they are best consumed raw in order to give you a boost of hydration.
Option
At 96% water, cucumbers have the highest water content of any solid food.
Balled lettuce (or "iceberg" lettuce)
Iceberg lettuce is second only to cucumbers in terms of hydration. It contains 96% water and is rich in nutrients.
Celery
Celery contains a huge percentage of water, reaching 95%, in addition to being an excellent source of fiber.
Radish
Radishes are 95% water and are rich in fiber and vitamin C, making them a welcome addition to any meal in hot weather.
Romaine lettuce
In addition to being 95% water, romaine (or romaine) lettuce is an excellent source of folic acid, fiber, and vitamins A and C.
tomatoes
Tomatoes are often classified as vegetables, but they are actually a member of the fruit family, and they have the highest water content (94%). Tomatoes also contain lycopene, an antioxidant that helps protect the body from cell damage.
Zucchini and summer squash
Zucchini and summer squash contain 94% water. Eating them raw or cooked can provide sufficient hydration that the body needs during a heat wave.
asparagus
Rich in potassium, raw or roasted asparagus is 92% water, so it can be added to the diet to boost hydration.
Pepper
At 92% water, bell pepper offers a rich blend of antioxidants and hydration.
Cabbage
When cooked, most cabbage contains more water (94%). The amount of water in some types of cabbage can reach 96%, which makes it an important addition to your meals.
Cauliflower
Like cabbage, consuming cooked cauliflower provides more water (93%) than eating it raw.
Mushrooms
Mushrooms are known for their anti-inflammatory and antioxidant properties, and are 92% water. Therefore, mushrooms can be eaten raw to obtain maximum health and hydration.
Watermelon
Watermelon is known to be rich in water by up to 92%. In addition to helping with hydration, watermelon is another excellent source of cell-boosting lycopene.
Spinach
Spinach is 92% water, a powerhouse of nutrients and a great source of calcium, magnesium, potassium and iron.
the strawberry
Strawberries contain 92% water, are low in calories, high in fiber and rich in vitamin C.
These foods must be included in our diet.
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