Staying hydrated is always important but becomes even more critical during the summer months when dehydration becomes a significant risk. Drinking water is important to provide your body with the fluids it requires. However, diet also plays an essential role in the foods we eat impacting on our hydration levels. But what are some of the best, and worst, foods to eat if you want to stay hydrated during summer?

Foods To Hydrate The Body 

Studies show that around 20 percent of our fluid intake comes from the foods we eat. In the summer months, where sweat can rapidly deplete water stores, it is important to consume plenty of hydrating foods.

Sliced green cucumbers

Watermelon and Cucumbers

Some of the best foods to consume are watermelons and cucumbers. Both of these contain a large percentage of water, as well as other important nutrients.


Another great fruit is bananas. These contain plenty of water, but they also have high amounts of potassium, which is an electrolyte. Electrolytes help the body conduct electricity when we sweat the number of electrolytes in the body decreases which may cause weakness and dehydration. Using foods like bananas to replace lost electrolytes is important during the summer months.


It’s also important to find effective ways of rehydrating yourself after a hot day. One of the best ways of doing this is by drinking milk. Milk contains plenty of nutrients like protein, carbohydrates, and electrolytes.


Finally, soup is an excellent way of preventing dehydration; it also makes it easier for your body to absorb nutrients from the vegetables.


Dehydrating Foods To Stay Away From

Now that we know some of the best foods to keep you hydrated let’s look at some of the ones you should be avoiding. To stay hydrated during summer, you might have to remove some of the foods known for causing dehydration from your diet.

Tequila shot with lime and salt

Salty Snacks & Sugary Drinks

For example, salty foods like popcorn remove water from your body. Additionally, sugary drinks might also lead to a reduction in your water levels. 

Coffee & Caffeine

Consuming more than one or two cups of coffee each day might also have a negative impact on your hydration. This is because it produces chemicals that affect how much water the body can retain. This means that during urination, you will lose more fluids than usual.


Excess alcohol consumption can cause a considerable reduction in the number of fluids in your body. Alcohol, like coffee, slows the body’s production of chemicals that help it reabsorb water. Additionally, over-consumption might cause vomiting, which can drastically reduce your fluid levels. Finally, many alcohols contain high levels of salt and sugar which both cause dehydration 



Staying hydrated during the summer months is essential. While drinking plenty of water is important, there are also dietary factors that affect the amount of fluid in the body. Just adding or removing a few foods from your diet can have a significant impact on your water intake. By using the tips suggested in this article, you should be able to enjoy the summer months without any fear of becoming dehydrated.