5 hydrating foods to help you beat the summer heat

5 hydrating foods to help you beat the summer heat

Over the summer months, it’s important to replenish our liquids more than usual to avoid dehydration. Dehydration can cause fatigue, however more dangerous side effects can include heat stroke, kidney failure, and even seizures.

On average, around 80% of our hydration comes from beverages we drink, with around 20% coming from the foods we eat. So, why not take advantage of the fresh foods at our disposal that have particularly high-water content?

Here are just a few high-water content foods that you could incorporate into your meals this summer:

Courgette – water content: up to 95%

Courgette is full of Vitamins A and C, potassium, magnesium, and antioxidants. Courgette can help with improved vision and immune health. It’s a versatile vegetable that can be added to lots of meals to help with hydration!





Watermelon – water content: up to 92%

This may be an obvious choice because of its name but Watermelon contains lots of water, as well as Vitamins A, C, B6 and potassium. It’s a great summer snack that can help boost hydration levels, as well as being one of our 5 a day!

Spinach – water content: 91 – 93%

Spinach is full of vitamins, iron, calcium, folic acid, and fibre. It can contribute towards gut health, digestion, and improved blood pressure maintenance. Spinach is another versatile vegetable that can be added to wraps, sandwiches, salads, and pasta.





Peaches – water content: up to 89%

Peaches contain around 17% of the recommended daily intake of Vitamin C, as well as containing fibre, antioxidants, and potassium. Peaches can be added to salads or just enjoyed as a healthy snack.





Yoghurt – water content: up to 88%

Yoghurt is a great source of protein, probiotics, and calcium. Yoghurt can help to improve gut health, bone health and blood pressure.  Frozen yoghurt is a big winner in the summer and is a much healthier alternative to ice cream! Frozen yoghurt can be enjoyed with fruit and granola to make a yummy and cooling breakfast!





Tastier alternatives to water

Even if we eat all these hydrating foods, it’s still important to drink up! If you’re not a fan of water, there are some different ways to spruce it up with flavour. Add some fresh fruit to your water or add some sugar-free squash for a bit of added flavour!