Each summer seems to outdo the last when it comes to heat, and staying cool can feel like a full-time job. When temperatures climb or humidity hangs heavy in the air, your body works harder to regulate itself. Without enough fluids, staying hydrated gets a lot tougher.
Dehydration can set in faster than most people expect, especially during a heatwave. It can leave you feeling lightheaded, drained, and in more serious cases, it can put your health at real risk. Drinking plenty of water helps, but what you eat can play a big role, too.
Certain foods have a high water content and can help replenish fluids while also giving your body important nutrients. Choosing the right snacks and meals during extreme heat can make it easier to stay hydrated and keep your energy up when the weather is working against you.
Drinking is the recommended way to rehydrate yourself, but if it’s too humid outside, it can be almost impossible to catch up. Water alone doesn’t replenish salt or other minerals either. Thankfully, there are foods full of water and electrolytes that can help you to replenish your body’s minerals, and satisfy your thirst at the same time. These are the top hydrating foods to focus on this summer.
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 hydration level: your thirst and the color of your urine. “Drinking to thirst can be appropriate for most individuals to maintain their hydration levels and as for urine, you’re looking for a pale yellow color,” says Barreto. She says the only times you shouldn’t be concerned about the color of your urine are during your first pee of the morning because it tends to be dark, or if you are taking vitamin B supplements, which make urine more likely to appear bright yellow.
