The summer is a great time to stay outdoors and enjoy the sun but it is also a harsh time for many as heatstroke has proved to be just as dangerous as the pandemic. Heat exhaustion can be hard on anyone even people in perfect health but it can also be avoided if you stay hydrated all day. While drinking lots of water is the main solution, you can’t monitor everyone’s water drinking habits but a hydrating diet can be easier to make. Eating soups and broths and drinking juices, smoothies and yoghurt is the answer to dehydration. For people who don’t get to drink sufficient water, mostly children and the elderly as well as people working in busy workplaces, eating the right fruits can make up for the difference in water that they don’t take in directly. Here is a look at the top 10 fruits you need to include in your menu in the summer to stay hydrated.
Oranges are one of the healthiest fruits in the world and the greatest advantage with them is that you can find them almost everywhere. Their greatest advantage is that they have lots of antioxidants and Vitamin C which boost the immune system. Oranges are also 88% water meaning using two or three to make juice or just eating them gives enough water to take you a long way. Everyone also likes oranges so it won’t be hard to get the vulnerable members of your family to eat or drink orange juice.
Cucumbers are some of the best low-calorie fruits you can eat if you intend to stay hydrated without taking in excessive calories. A cucumber is made up almost entirely of water as water is 95% of its entire mass. This gives you the opportunity to stay hydrated on a diet. A whole cucumber will give you just 7 to 10 calories as well as lots of potassium, magnesium and vitamin K all of which are important for your health.
Like oranges, watermelons contain Vitamin C as well as magnesium and Vitamin A. Watermelons are also low-calorie fruits containing 92% water which makes them one of the best fruits for hydrating without taking in excessive calories. One large piece of watermelon will leave you feeling full when you have actually eaten so little. It keeps you hydrated all day while also giving lots of health benefits including vital antioxidants and fibre.
Strawberries have magical powers including helping reduce chances of getting Alzheimer’s, heart disease, diabetes and lots of other illnesses. While the magic powers are another motivator to eat these delicious fruits, staying hydrated during the summer is another. These babies contain 91% water which is way more than you will get from any other food source. Eating as many of them as you can in a day or blending them into a smoothie will make a huge difference in your health in the summer.
Whether you consider them to be vegetables or fruits, the baseline remains that tomatoes are one thing that goes with almost any meal. Whether you enjoy them fresh in your salads or cooked in soup, just a single medium-sized tomato has over 100ml of water. Tomatoes have 94% water content alongside their huge contents of vitamins, fibre and other important nutritional components. Putting more tomatoes in your daily meals will go a long way in providing the much-needed hydration for the whole family.
This ancient fruit known to many as the seeded apple has so many health benefits that still amaze nutritionists today. Consumption of this fruit has increased all over the world causing the renewed interest in its high content of antioxidants, minerals and vitamins as well as fibre. It is also over 82% water so each seed you pop gives you more water to keep you going through the day. You can eat both their seeds and the fleshy part meaning you get to fill up while still hydrating and not consuming too many calories.
Alongside lots of soluble fibre, vitamins and minerals to keep you going, pears and apples contain 84% water which helps you stay hydrated. They are one of the most readily available fruits in most cities, affordable and also easy to transport around so you won’t have a problem stocking up. A single pear has nearly a full glass of water, so we could say a pear a day keeps the heat away.
This juicy tropical fruit is just one of the most hydrating foods you can eat in the summer. It has lots of fibre as well as digestion aiding bromelain which is why it could be such a great dessert. Most of this fruit is just water though. At 84% water content, a single pineapple stores enough water for a little army, or family in this case. You can eat it fresh or blend it for the best taste in the summer.
You are probably using these in your salads and other meals every day and all you have to do is put in more of them in the summer. A single bell pepper contains more Vitamin C than any other fruit and you will have your dietary needs satisfied in just one serving. Bell peppers are also 92% water which makes them the best hydrating food for any family. You won’t have to go far to get bell peppers and if served right, everyone in the family will love them.
Coconut water (coconuts)
Coconut water is the reservoir of electrolytes carrying potassium, chlorides and sodium all of which are very important for your general health and exercise recovery. Coconut water also contains 95% water so a single cup is way healthier than sugary drinks or beer. Stocking up on coconut water for everyone to sip on whenever they feel like it will leave your family healthy and hydrated in the summer.