During this heatwave, you don’t know what to do to hydrate yourself? Beyond water – essential to ensure good hydration of your body – certain very hydrating foods can help you maintain a good water balance. Here are those that Julie Boët, dietitian-nutritionist, particularly recommends.
Cucumber
Not surprisingly, cucumber is one of the foods richest in water (96%). Very refreshing, it allows you to increase your water intake while providing very few calories.
“It also contains potassium, a mineral which contributes to the body’s water balance. Consumed in salads, in sticks, in cold soups or integrated into cold preparations, it is particularly interesting during the summer”, confides Julie Boët.
Watermelon
In addition to being delicious, watermelon also contains more than 90% water. But that’s not all! It also provides natural carbohydrates which provide rapid energy – as well as lycopene, a powerful antioxidant.
“Its high water content makes it an ideal fruit to supplement your liquid intake on hot days. However, it has a high glycemic index, so its consumption in cases of diabetes must remain reasonable”, underlines the dietician.
The tomato
Whether eaten in the form of salad, soup or tartare, the tomato remains an ultra-hydrating food given its water content (95%). It also contains essential nutrients, such as vitamin C, potassium and lycopene.
“Thanks to its richness in water, it helps maintain hydration while providing important nutrients. In summer, it can be consumed both raw and cooked, depending on preferences,” indicates the expert.
The melon
With almost 90% water, melon is another particularly hydrating fruit.
“It also provides beta-carotene, a precursor of vitamin A, as well as vitamin C and potassium. Its consumption helps increase water intake while enriching your plate with vitamins and antioxidants,”
specifies Julie Boët.
Lettuce
Lettuce, often underestimated, is nevertheless made up of more than 95% water.
“It therefore constitutes an excellent base for summer meals and helps improve hydration while providing fiber, which promotes satiety and contributes to good digestive functioning,” notes the nutritionist.
Why are these foods particularly hydrating?
Quite simply because they have a high water content and also provide electrolytes (particularly potassium) which contribute to the body’s water balance.
“However, consuming these fruits and vegetables never exempts you from drinking water regularly. As a bonus, they are low in fiber (therefore generally not satiating) and must therefore be supplemented with other foods richer in fiber,” warns the specialist.
Then, to “optimize” your hydration, you simply need to distribute these hydrating water/food intakes throughout the day, without waiting for the feeling of thirst (which unfortunately appears when the body is already dehydrated).
Please note: these basic needs increase in the event of a heatwave, fever or when one is of advanced age (certain populations, such as the elderly, feel less thirsty).
Finally, it is important to remember that no food, however rich in water it may be, constitutes a miracle solution.
“If these fruits and vegetables find their full place in a balanced diet, they must be associated with sufficient water consumption, particularly during extreme heat, during physical activity or in the event of heavy sweating,” concludes Julie Boët.