12 Top Fruits and Vegetables to fight the dehydration this summer and their added benefits!

foods to eat when dehydrated

Sweating like anything? Can’t seem to keep that water loss at bay? Don’t worry we’ve got some tips to save you!

The doc will tell you to keep yourself out of the heat, wear shades, light-colored clothing, carry water on you, carry umbrellas and prevent dehydration. Prevent dehydration? But there’s only so much water one can drink! And despite drinking fluids, it seems like it’s all going nowhere!

Do not despair! We are here to help you. Aside from water, which is, of course, an absolute necessity, there are plenty of foods that can help you beat the heat!

A lot of people are unaware of the water content that some fruits and vegetables contain. Making these a part of the regular diet can greatly increase in the water intake without having to down liters of that boring tasting water to prevent dehydration!

So here we go!

1. Cucumbers:

Cucumbers contain 96.7 % water, and are one of the lowest calorie foods out there! One of the greatest benefits of all these hydrating foods is that they’re largely composed of water which means fewer calories for you to burn which actually means you’re also going towards a healthy weight loss! Cucumbers can easily be integrated into the diet in the form of salads, with yogurt (raita) or the much famous detox cucumber water. Added Benefit? Rich in Vitamin K. Total Calories in one cucumber (300gms): 45!

2. Tomatoes:

Tomatoes contain 94.5 % water. They can be incorporated into your diet in the form of salads, in sandwiches, burgers, tomato purees (and chatni) and juices. The important message here is that to use tomatoes as a means to hydrate yourself in summer, it must be taken raw. So, yeah the sauce in your food doesn’t count. Added benefit? Rich in Vitamin C, K, and folate. Total calories in one tomato (roughly 100gms): 18!

3. Iceberg lettuce:

Again one of the highest water content foods (95.6% water), iceberg lettuce is a great way to beat the dehydration this summer. This can easily be taken in your diet in the form of salads, sandwiches, burgers, or detox juices! Added benefit? Rich in Vitamin A.

4. Celery:

Celery is actually a vegetable you need to develop a taste for and once you do, honestly, there’s no going back. Well, at least not for me. Again loaded with water in its composition (95.4 %) this can be included in your daily, meals in the form of salads, stir-fried veggies (just make sure you don’t overcook or you’ll lose the water!) steamed veggies and juices. Added benefit? It’s rich in Vitamin A, C, and K as well as folate! Total calories in one stalk (roughly 64 grams): 10!

5. Cauliflower:

Cauliflower contains about 92.1 % water and is just as good an option to prevent dehydration this summer! Include it in your salads; stir-fried or steamed veggies, soups, and Chinese cuisine to stay hydrated! The best part about Chinese food is that they also don’t overcook foods leaving the water inside the foods. This vegetable is rich in A, C, K, and folate. Total calories in one cup (roughly 90gms): 22!

6. Green Bell Pepper:

Since we’re speaking of Chinese cuisine, why not bell peppers? These have a water content of 93.3 % and can be stir-fried lightly with your noodles or included completely raw in your salads, sandwiches, and soups! Highly rich in Vitamin C the total calories in one small pepper are (approx. 74 grams): 15!

7. Radishes:

Who being a Pakistani, doesn’t love radishes, especially in the summer heat? Include this in your salads, soups, and juices and beat the heat to stay hydrated! The water content is around 95.3%, so be assured these will prevent you from dehydration! One large radish (approximately 9gms) has 1.4 calories!

8. Spinach:

Spinach contains about 91.4% of water. But that’s not all; this vegetable is loaded with folate and iron, calcium and Vitamin A, C, K and E and thus a favorite for the pregnant ladies out there! However again overcooked spinach loses all potential water to prevent dehydration, and thus should be taken raw in salads, burgers, wraps, or you can have it as stuffed steamed chicken, or in soups or juices! So no bhuna howa saag (overcooked spinach) if you want to rehydrate yourself. Total calories in one cup (approximately 30gm): 7!

9. Strawberries:

Strawberries contain 91 % water and are a delicious source of increasing your water intake to keep dehydration at bay. Eat them in your fruit salads or have them in your juices or include them in your desserts! I mean who doesn’t want strawberries in summer on everything? These are rich in antioxidants like Vitamin C and E. Not only that but it’s a rich source of folate, iron, calcium, and potassium. Total calories in one cup (162 grams): 46!

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10. Watermelon:

Watermelon, as the name indicates, is a rich source of…water! Consisting of 91.5 % water, this fruit is a must-have in summers to beat that terrible dehydration and it’s yummy! You can juice it, out it in your fruit salads, desserts or just wing it like that cut into cubes! Rich in Vitamin and C, one cup of watermelon diced (approx. 162 grams) has 46 calories!

11. Grapefruit:

Grapefruits are not for everyone but, once you develop a taste for them, you can’t do without them. These have a water content of 91% and are a great way to keep you from getting dehydrated. One can include these in juices, fruit salads, desserts or have them alone by themselves! Rich in Vitamin A, C and calcium one grapefruit yields (162 grams) roughly 76 calories!

12. Cantaloupe:

Cantaloupes contain an amazing amount of 90 percent water. These low-calorie fruits are rich in vitamin A. C and folate! This is one of the easiest ways to prevent yourself from getting dehydrated this summer. Include it in fruits salads, juices, slushies, or ice-creams and desserts!  One cup of diced cantaloupe (160 grams) contains roughly 54 calories!

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