Foods That Help You Stay Hydrated

A complete guidebook on hydrating foods to fight summers

Contribute by – Dr. Pooja Chaudhary

We have seen a sudden spike in the temperature during summers since past few years, days can seem dreadful and full of sweaty agony. With summer season starts our constant struggle to beat the heat, dehydration and stomach ailments become an almost everyday mishaps during the scorching hot and unbearable summer days.

Most of us fall victim to various summer ailments, dehydration being a major one tends to sap up the energy levels and leads to health issues. Water keeps us hydrated and is extremely essential for our survival, consumption of atleast 4-5 litres of water daily is a must. Drinking this much of water daily can seem like a daunting task and staying hydrated can be a huge challenge for many.

But, did you know that it is possible to get 20% of water from the foods we eat? So why not add these hydrating blessings in our diet. Let us know about these amazing foods and include them in our daily diet to stay healthy and fresh during summers.


Cucumbers are amazing storehouse of healthy goodness and a perfect way to refill the water content of the body. This super healthy summer veggie must be a part of all our meals, a perfect choice for salads, sandwiches, raita etc.

Water content: Cucumber are made up of approximately  96.7% of water. So, start having cucumbers as it also has high fibre content which make it really good for digestion.



Imagining our meals without tomatoes is just impossible, a commoner among vegetables is home to several nutrients and has high water content. They taste good whether used in curries, salads, sandwich or eaten raw. The sweet cherry tomato and the grape variety are an excellent snack choice full of yummy goodness.

Water content: Tomatoes have approximately 94.5% water content. A really healthy and inexpensive way to keep yourself hydrated this summers.


Iceberg lettuce

Iceberg lettuce has the highest water content among the lettuce family, it is a good source of iron, potassium, manganese and dietary fibres. It tastes amazing in salads, sandwiches and burgers helps to stay hydrated. Hence having lettuce in the hot weather is a wise choice.

Water content: Iceberg lettuce have approximately 95.6% of water. Include more salads in your diet as they are light on the stomach and fresh way to keep yourself hydrated throughout the day.



Celery wrapped with very few calories is rich also in fiber and water content. A lightweight and nutritious vegetable is a smart way to deal with awful heat. It provides a combination of mineral salts, amino acids and vitamins which can hydrate the body twice as effectively as a glass of water.

Water content: The water content in celery is 95.4% and it can be included in our daily diet in the form of salads.


Radish Benefits - Healthians


Radish is a very refreshing root vegetable and a great add-on to salads and you can also experiment with them to create new and interesting recipes. Apart from keeping the body hydrated, it also has high anti-oxidants content, manganese, copper, vitamin B6, calcium etc.

Water content: Radishes are made up of approximately 95.3% and a really good food choice to fight the problems of dehydration.


Green peppers

Of all the bell peppers, green pepper or capsicum has the highest water content and also high in anti-oxidants. They not just taste good in salads, you can always cook or stir fry for a yummy and satisfying meal. Staying hydrated had never been more fun, with capsicum you can try a never ending list of recipes.

Water content: Green bell peppers or capsicums are made up of approximately 93.9% of water and are loaded with nutrition.


Cauliflower is a very common vegetable but did you know that it is also a great source to keep yourself hydrated. A regular in all our meals cauliflower has high-water content and is packed with vitamins and phytonutrients.

Water content: Cauliflower has approximately 92.1% water content and can be included in a lot of recipes to gain the tasty, healthy goodness.



The best way to combat those awful summer afternoons is with a bowl of fresh, juicy, yummy bowl of watermelon. This amazingly healthy fruit not only helps in keeping the body hydrated but is also rich in lycopene (cancer fighting anti-oxidant). A bowl of watermelon or glass of fresh watermelon juice can bring instant relief from the unbearable heat and keep your fresh and hydrated throughout the summer day.

Water content: Watermelons are powerhouse to approximately 91.5% of water. A wonderful way to stay hydrated and satisfy your taste buds.



Since childhood we have been advised to consume this super healthy vegetable, a powerhouse to several nutrients like lutein, potassium, fiber and brain boosting folate spinach is one of the healthiest food. Its high water content adds to the list of reasons to add spinach in our diet. You can have spinach in a lot of ways, prepare it as per your choice and add health on your plate.

Water content: A high source of nutrients spinach has approximately 91.4% of water. Spinach is a really wise way to stay hydrated and gain all the nutritious benefits that it offers.


Among all the berries, juicy red strawberries are the best to keep the body hydrated. Strawberries are yummy, plump, juicy red treats and are popular among all old and young. These yummy treats are home to a lot of healthy benefits that help boost our immune system, brain functioning and can also help lose those extra kilos. Include this super amazing fruit in fruit salads, shakes, smoothies and other yummy recipes to keep yourself hydrated and your taste buds happy.

Water content: Strawberries are home to approximately 91% of water content and incredible flavours.


Broccoli Benefits - Healthians


Broccoli is full of nutrients like fiber, potassium, Vitamin A and Vitamin C and also helps stay hydrated. A really healthy vegetable this green bundle of nutrition is a must for everybody during summers.

Water content: Broccoli is made up of approximately 90.7 % of water and an incredible way to keep your body satiated with healthy goodness.


Baby carrots

Do not just take the baby carrots for their name, these small sized veggies are a great source of healthy goodness and contains more water than a full-size carrot. Include this small rockets of health in your salads, veggies, vegetable juices etc.

Water content: Baby carrots have approximately 90.4% of water content and a really tasty and a great way to boost your water content.



Cantaloupe is a fruit that belongs to the melon family and is a great way to stay hydrated. It has a very refreshing flavor and is also rich in vitamin A. Adding slices of this healthy fruit in your meals can really help you stay hydrated.

Water content: Made up of approximately 90% of water and is a really healthy choice.


Naval orange

Don’t we all love oranges? Those tangy ball of juicy goodness is not just all about yumminess but a rich source of Vitamin C and carries a lot of health benefits. Oranges helps us stay hydrated and fresh, have orange for your snacks and to satisfy your hunger pangs. A great way to kickstart your day these oranges in fruit salads, juices or just have them as it is,

Water content: These oranges are made up of approximately 87% of water and an orange can increase your water content manifolds.



Zucchini is one of the most hydrating vegetable available to us, with very less calorie content and an excellent source of folate, potassium, vitamins A and C zucchini tops our list of healthy vegetables. Try including this awesome vegetable in your diet and deal with the dehydration problems.

Water content: Zucchini has approximately 95 % of water and a really healthy source of staying hydrated in summers.

Always remember to drink water throughout these summery days and include these amazing hydrating foods to keep yourself healthy and stay a step ahead of heat and health problems.

Health is precious and taking care of your health must be the utmost priority. No matter what this summer throws at us, let’s be ready with these healthy powerhouses to beat the heat this summer season.

Eat Healthy, Stay Healthy

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