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It's hot. Again. The UK's summer of sun is raging on as another heatwave hits this week. And yes, we are trying all of the hacks for keeping cool. We've shut all of our blinds, frozen our hot water bottles and put ice under the fan so we can get through the day. We've invested in cooling pads for our beds and cooling masks for our eyes so we can actually get some rest at night. And we are guzzling down gallons of water. After all, staying hydrated is one of the best ways to cope during a heatwave.
But did you know that staying hydrated isn't just about what you drink — it's also about what you eat. As Karine Patel, UK-registered dietitian and founder of Dietitian Fit explains, there are certain “water-rich” foods that can help you keep your hydration levels up (and your heat levels down).
Cucumber
“Cucumbers are one of the most hydrating vegetables you can eat, with a water content of around 96%,” says Patel. “They’re low in calories, gentle on digestion, and provide potassium to help maintain fluid balance in the body.”
Eat them as a snack or pop them in a salad. You could even put them in your water or blend them into a smoothie.
“In hot weather, their high water content and crisp texture make them a quick way to cool down from the inside out,” she says.
Watermelon
Watermelon is another food that is mainly water. “With around 92% water, watermelon is not only thirst-quenching but also naturally sweet, making it a healthier alternative to sugary snacks or desserts,” Patl says. “It contains electrolytes such as potassium and magnesium, which can help replace minerals lost through sweat, and lycopene, an antioxidant that may support skin health during sun exposure.”
Have it as a snack, or freeze it as an ice lolly. You can also pop it in a salad with feta for a delicious lunch.
Tomatoes
Good news — tomatoes are also mostly water. “Tomatoes are around 94% water and a great source of vitamin C and antioxidants like lycopene,” Patel says. “Their high water content supports hydration, and their natural acidity and sweetness add flavour to meals without relying on heavy, salty dressings that can increase dehydration.”
Perfect for salads or snacking, add them to your list.
Strawberries
“Strawberries are about 91% water and bursting with vitamin C, antioxidants, and fibre,” says Patel. “They add natural sweetness to the diet without excess sugar, and their hydrating quality helps balance fluid levels in the body.”
Have them in your breakfast bowl or eat them as a snack throughout the day. They also make a great dessert.
Recharge your batteries.
Spinach
“Leafy greens like spinach might not seem like hydrating foods, but spinach is about 91% water and packed with magnesium, potassium, and folate,” she says. “These nutrients support normal muscle and nerve function, which can be important when you’re losing electrolytes through sweat.”
Spinach makes a great salad base and also goes well in smoothies.
Oranges
“Citrus fruits like oranges contain around 87% water and are rich in vitamin C and natural sugars, making them both hydrating and energising,” says Patel. “They also provide potassium, which works alongside sodium to maintain fluid balance.”
Whether you enjoy them in juice form or as a snack or salad, oranges will keep you feeling hydrated in the heat.
Celery
“Celery is about 95% water and contains small amounts of sodium, which can help replace salts lost through sweat. It’s also a source of potassium, making it a natural electrolyte combination in food form,” says Patel. Its crunchy texture makes it satisfying to eat raw, and it pairs well with dips like hummus or yoghurt-based dressings. In hot weather, celery sticks straight from the fridge can be a quick, cooling snack."
It's not just about what you eat, but how you eat. Here are a few of Patel's tips:
- Eat little and often
Large, heavy meals can make you feel sluggish and raise your body temperature. Smaller, more frequent meals or snacks, such as a cucumber and tomato salad mid-morning, or watermelon and strawberries in the afternoon, can keep energy stable while aiding hydration. - Pair water-rich foods with electrolytes
Sweating doesn’t just cause water loss, it also reduces sodium, potassium, and magnesium levels. Foods like celery, spinach, and oranges naturally provide these electrolytes. Pairing them with water-rich fruits and vegetables helps replace both fluid and salts without relying on overly salty snacks. - Keep foods chilled
Whenever possible, store fruits and vegetables in the fridge. Not only does this preserve freshness during hot spells, but chilled foods like watermelon, cucumber sticks, or cold orange segments give an instant cooling sensation when eaten. - Include hydrating smoothies
Smoothies made with water, ice, or milk alternatives and blended with spinach, strawberries, oranges, and a touch of cucumber are an easy way to combine multiple hydrating foods. They’re especially good for people who don’t enjoy drinking plain water. - Avoid excess caffeine and alcohol
Both can act as diuretics, increasing fluid loss. If you do have a coffee, tea, or alcoholic drink, balance it with a glass of water or a hydrating snack like watermelon or cucumber. - Use meals as hydration opportunities
Think beyond snacks, add cucumber and tomatoes to sandwiches, include spinach in wraps, and serve fruit salads with breakfast. By weaving water-rich foods into main meals, you boost fluid intake without even realising it. - Listen to your body
Signs of dehydration include headaches, fatigue, dizziness, and dark urine. If you notice these, increase both your water and water-rich food intake, and rest in a cool area.
