As temperatures rise, staying well hydrated becomes a priority. Although water remains the best option for replenishing fluids, it is not the only one. Some foods, especially seasonal fruits and vegetables, contain a high amount of water and can help meet the body’s hydration needs. This is explained by nutritionist Alejandro Cánovas in an interview with THE OBJECTIVE, who highlights three summer stars: watermelon, cucumber, and melon.
The foods that best aid hydration in summer
When temperatures climb, the body loses more water through sweating, so it is necessary to replenish fluids more frequently. And in this context, beyond drinking water regularly, incorporating water-rich foods into the diet can make a difference.
According to Alejandro Cánovas, “in summer we don’t just hydrate by drinking water; there are also foods that help cover our liquid needs.” Among them, watermelon, cucumber, and melon stand out for their high water content, over 90% in all three cases, in addition to providing vitamins, minerals and antioxidants. These fruits and vegetables are light, refreshing and easy to incorporate into the daily menu, becoming a healthy alternative to beat the heat without sacrificing flavor.
Regarding cucumber, besides containing a large amount of water, it stands out for its low calorie content and for being a source of minerals such as potassium and magnesium. Its crunchy texture and mild flavor make it very versatile in both salads and cold creams.
How to include these foods in the diet
Taking advantage of these foods being in season allows you to fully enjoy their flavor and nutritional properties. In addition to consuming them on their own, Alejandro Cánovas proposes different recipes to incorporate them into daily meals. A refreshing option is to prepare a cold melon soup with cucumber, natural yogurt, and a few mint leaves. He also recommends a watermelon salad with feta cheese, fresh basil, and a drizzle of extra virgin olive oil, a combination that brings together hydration, healthy fats and proteins. These preparations are particularly appealing on the hottest days, as they are easy to digest and help increase liquid intake naturally.
The nutritionist also reminds us that hydration does not depend solely on water. When sweat losses are excessive, the body loses both fluids and electrolytes, especially sodium. Therefore, he notes that combining water-rich foods with others that provide sodium, such as feta cheese or even a small amount of salt in cold creams, allows obtaining meals with a more isotonic profile. In this way, it promotes a more efficient replenishment of both fluids and electrolytes, something especially useful during the summer or after physical activity.
Although these options help maintain good hydration, experts remind us that water remains the reference drink and that a diet rich in seasonal fruits and vegetables is the best complement to facing high temperatures in a healthy way.
