5 foods that will keep you hydrated
Hydration is the foundation of good health, but sipping on plain water isn't everyone's cup of tea. Our bodies are made up of 60% water, so staying hydrated is essential to support good physical health and our mental wellbeing too.
Fortunately, hydration isn’t just about what you drink, what you choose to eat could support your hydration levels too. There are plenty of water-rich foods that can help you meet your daily water needs, whilst also providing essential nutrients to keep you feeling your best!
Check out these 5 foods that are refreshingly water-rich:
1. Cucumbers
As a staple in salads or a quick snack, cucumbers are 96% water, meaning they are great for boosting hydration. Cucumbers are also rich in Vitamin K, which is key for maintaining bone health.
Beyond their water content, cucumbers also contain electrolytes like potassium and magnesium, which are essential for maintaining fluid balance and preventing dehydration. Plus, they’re light, refreshing, and easy to incorporate into meals. Why not try; slicing into salads (side salads go with most meals!), blend into smoothies, or simply enjoyed as a crunchy snack.
2. Watermelon
Watermelon is one of the most hydrating fruits you can eat, made up of around 92% water. It's not only incredibly refreshing, especially on hot days, but also packed with nutrients like vitamin C, vitamin A, and magnesium. Watermelon also contains citrulline, an amino acid that may help improve blood flow and reduce muscle soreness, making it a great post-workout snack.
Its high-water content helps you stay hydrated while also satisfying your sweet tooth naturally. Enjoy it sliced, or even blended and frozen into hydrating ice pops for a fun twist!
3. Soup
Many soups, particularly those that are broth-based, can contribute to hydration due to the high-water content. Choosing soup for lunch can also help you meet other nutritional goals such as your daily fibre and/or protein goals.
For people who are feeling unwell, soup can be a particularly good choice. The hot liquid can feel very soothing and comforting, whilst the water base can support hydration levels. Plus, since soup is easy to digest, it can be a good option for those who may struggle to drink enough fluids throughout the day.
Too hot for soup? Then try gazpacho, a cold soup alternative! A refreshing way to stay hydrated in warmer weather.
4. Jelly
Surprisingly, jelly is a great water-rich food choice. In addition to its water content, jelly is often made with gelatine, which helps retain moisture and can be soothing, particularly for people recovering from illness or dehydration.
For those who struggle to swallow liquids, jelly can be a great way to stay hydrated due to its smooth texture. It's a water-rich food that is often given to dementia patients who may not be able to communicate or realise they’re thirsty. Plus, jelly can be useful to give to children as a tasty option to boost hydration levels. Boost nutrient levels by adding fruit, such as, raspberries, orange segments or cut up strawberries.
5. Strawberries
If you're looking for a naturally sweet boost, strawberries are a strong contender on the hydration scale leader board! They are made up of 91% water whilst also containing antioxidants which support heart health and brain function.
Strawberries are a great addition to smoothies, fruit salad or infused water. Plus, they’re packed with vitamin C which supports the immune system and healthy skin function, and fibre to boost gut health, all contributing to support overall health whilst keeping you hydrated.
By embracing these hydrating foods, you're not just fuelling your body with essential nutrients, you're making hydration easier to incorporate into your day-to-day diet.
What foods can dehydrate you?
While many foods can support your hydration, some can actually have the opposite effect. Certain ingredients and food groups can increase fluid loss or make it harder for your body to retain water. This may contribute to dehydration, especially if consumed in excess or without enough water-rich foods to balance them out.
These are some of the main foods and drinks that may contribute to dehydration:
Caffeinated drinks (e.g. coffee, energy drinks, some teas): They have a mild diuretic effect, increasing urination.
Salty foods (e.g. crisps, cured meats, fast food): High sodium content can draw water out of your cells.
Sugary snacks and drinks (e.g. sweets, fizzy drinks, baked goods): Excess sugar can affect your body’s ability to absorb water efficiently.
Highly processed foods (e.g. ready meals, packaged snacks): They often contain a combination of salt, sugar, and preservatives that may contribute to dehydration.
Alcohol: Acts as a diuretic and can significantly increase fluid loss.
Balancing these foods with plenty of water and hydrating foods can help you stay well-hydrated throughout the day.
Looking for more ways to support your health and wellbeing? Browse our Be Healthy Hub for healthy living advice as well as nutritious recipes.
