Hydrating Foods to Beat the Heat

August 5, 2013
As the thermostat goes up, so does the body’s requirement for fluids.  Dehydration can occur when the body loses fluids, does not take in enough – or a combination of the two.  When the body loses a significant enough amount of fluids, lost electrolytes should also be replenished along with the lost water.  Electrolytes are minerals that carry an electric charge and are important for the proper functioning of nerves, muscles, and to maintain proper fluid levels in the blood and cells. The minerals sodium, potassium, calcium, magnesium, chlorine and phosphate are all electrolytes.


According to some recent studies, certain plant-based foods hydrate better than plain ole’ water, because in addition to their high water content, they come paired with natural electrolytes, minerals, and vitamins.  So eating plenty of plant based foods, or having a glass of freshly pressed organic juice is a great way to rehydrate the body on a hot day.


Move over Gatorade, and make room for these naturally hydrating foods:


  • Watermelon: Over 90% water, watermelons also contain many of the things the body loses with sweating – including natural sugars, calcium, magnesium, sodium and potassium.  Rich in beta carotene, vitamin C and lycopene, watermelon is also helpful in protecting the body from free radical damage that comes with exercise and sun exposure. Lycopene was even shown to provide the body with a little bit of internal sunscreen (read more: Eat Your Sunscreen).
  • Celery: Crunching on celery sticks on a hot day can help to return lost sodium and potassium to the body.  Sodium gets a bad rap, but the body needs organic sodium – which is found in foods like celery, coconut, and high quality natural salts like pink Himalayan. Sodium works in conjunction with potassium to regulate fluids and nutrients in cells and is important for maintaining mineral balances, digestion, metabolism, nerve function, and more.  I also love to add a few celery stalks to my fresh pressed juice too!
  • Grapes: An excellent source of potassium and manganese, grapes can help us stay cool and hydrated. They also contain resveratrol – a nutrient associated with anti-aging, anti-inflammation, and many other benefits, so grapes can help keep us looking and feeling young.  There is almost nothing more refreshing than a handful of grapes on a hot summer day, except maybe frozen grapes!  Pop some grapes into the freezer – they are kind of like nature’s popsicle.
  • Cucumber: Another high water content vegetable, cucumbers are also a good source of vitamin C, and an anti-inflammatory compound called caffeic acid, which is why putting cucumber slices on your eyes can help reduce puffiness.  Cucumbers are a refreshing addition to a salad and are great in a fresh pressed juice.
  • Coconut water: Referred to as “nature’s Gatorade,” coconut water supports hydration with 5 different electrolytes – sodium, potassium, magnesium, phosphorus, and calcium.  Coconut water so closely matches the profile of human blood, that it has been used as intravenous fluid in a pinch.  In addition to it’s hydrating properties, coconut water is a good recovery tool for athletes because it also contains natural sugars to help to replenish lost glycogen stores.

Some other foods, that despite not being high in water content, when paired with fluids, can help to rehydrate (and even prehydrate) the body as well:

  • Avocado: One regular avocado contains almost twice as much potassium as a banana! Avocados also contain phosphorus, magnesium, sodium, and zinc – which is important for carbohydrate and protein metabolism.  Avocados are rich in vitamins B, C, E & K, and are also surprisingly high in fiber – with 1/2 an avocado containing almost 7 grams!  The healthy fats in avocados can help us to feel satisfied, provide us with lasting energy, and are a great addition to a salad because they boost the body’s ability to absorb fat soluble vitamins.
  • Chia Seeds:  Chia seeds are not high in water content, but they are a great hydration tool because they are uniquely hydrophilic – meaning each little seed can absorb approximately 10-12 times of it’s own weight in water.  When chia seeds come into contact with fluids, it soaks them up and creates a gel. Chia gel can prolong hydration by retaining electrolytes in body fluids, making it an excellent tool for hydration.  Always make sure to take chia seeds with plenty of water, or they will soak up fluids internally, potentially increasing dehydration.  A great addition to a smoothie, athletes can use chia gel to pre-hydrate before their workout or competition.  Read Pre-hydrate with Chia to learn more.
  • Sea vegetables: Not your typical sports nutrition food, seaweed and other sea vegetables should be in more athletes’ bags!  Containing virtually all the minerals found in the ocean, when taken with water, seaweed is an excellent hydration tool for replenishing lost minerals from sweating.  Seaweed are rich in calcium, copper, iodine, iron, magnesium, manganese, molybdenum, phosphorus, potassium, selenium, vanadium, and zinc.  Perhaps best known for their iodine content – sea vegetables like kelp can be useful for boosting the function of the thyroid gland.
On hot Summer days, I love to start my day with a hydrating smoothie or chia pudding, and then refuel later with a refreshing and energizing fresh pressed juice.  Find my healthy chia pudding and “green lemonade” recipes in my free Cooking with Superfoods ebook.
Watch this segment on Hydrating Foods on Fox 5 San Diego, August 2013.

Sara Vance Article written by Nutritionist Sara Vance, author of the book
The Perfect Metabolism Plan A regular guest on Fox 5 San Diego, you can see many of Sara’s segments on her media page. She also offers corporate nutrition, school programs, consultations, and affordable online eCourses. Download her free 40+ page Metabolism Jumpstart eBook here.

*This article is for educational purposes only. The content contained in this article is not to be construed as providing medical advice. All information provided is general and not specific to individuals. Persons with questions about the above content as how it relates to them, should contact their medical professional. Persons already taking prescription medications should consult a doctor before making any changes to their supplements or medications.

©2015, all rights reserved. Sara Vance.

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