Phew! Hands up if you’re feeling the heat?!

You hopefully already know that dehydration is a big health risk, especially in the summer. On a hot summer’s day, it’s really important to try to avoid dehydration by ensuring that you’re getting enough liquids from your drinks and food. You don’t need expensive or fancy electrolyte replacement drinks or shakes to stay hydrated – simple tap water and many ordinary foods are a great source of hydration.

Dehydration is a common health risk. It can happen when the body doesn’t have enough fluids to function properly. The summer can be a particularly difficult time because of the extra time we spend outdoors and all the activities that make you sweat, such as hiking or playing sports.

So this summer, be sure to avoid dehydration by taking in enough fluids from your drinks and food! There are simple steps like eating more foods that naturally hydrate you which can make staying hydrated on a hot, summer day an easy process. Here are some of the best hydrating foods that will keep you healthy and safe while also making a delicious snack:

Watermelon (one of the best hydrating foods)

When we think of hydrating foods we instantly think of watermelon. Watermelon has a water content of 91%, making it a great snack or dessert for keeping you hydrated. Watermelon is also quite cheap per serving if you buy a whole watermelon, slice it up and keep it in airtight containers in the fridge.

Broccoli (surprisingly hydrating!)

Broccoli is a highly nutritious vegetable that can be eaten raw or cooked. It’s high in vitamins A, C, and K and contains potassium, calcium, and fibre. It also has a high water content which makes it great at hydrating you.

It can be eaten raw or cooked – you can snack on chopped up broccoli, add it to a salad or add it to many cooked meals for added hydration.

Cucumber (another top hydrating food)

Cucumbers are a low-calorie, high-water food. One cucumber contains about 25% of the daily recommended amount of water. Cucumbers also contain important nutrients such as Vitamin A, B6 and C, and potassium.

Add cucumber to your diet by snacking on slices throughout the day or by using it to dip into hummus.


Celery is a low calorie, high water content vegetable that can be enjoyed in multiple ways. Celery has very few calories and is low in sodium, so it’s a great snack for dieters or people on the go. Celery can also be eaten as part of a meal as an appetizer or served as a side dish.

Iceberg lettuce

This popular salad lettuce has 95% water content, making it a great hydrating food. As well as adding it to your salads you can use it in place of bread or tortillas to get more water into your diet.

Some people also like to chop it up and add it to cooked dishes such as casseroles and pasta meals.


Strawberries are a staple of summertime desserts. They are versatile and can be used in a variety of dishes. You can use them to make fruit salads, smoothies, or dips to serve with other summer favourites like ice cream or cake.


Tomatoes are a great way to add to your hydration because they are 94% water. Cherry tomatoes can be eaten on their own as a quick snack. The larger varieties can be sliced and added to salads, sandwiches, pasta dishes and more.

What’s your favourite hydrating food?