What To Eat and Drink When You Are Dehydrated
One of the most unpleasant things about the
summer is the increased risk of dehydration. But it’s not just the heat
that can make you dehydrated - it can also happen as a result of
overexertion, taking certain medications, or digestive issues. You might
feel faint, tired, dizzy, and thirsty. Other symptoms of dehydration
are a dry mouth or trouble focusing.
Fortunately, drinking water is not the only
way to replenish your body when you’re dehydrated. There are several
fruits, vegetables, dairy products, and other foods and drinks that can
be just as helpful. Here are 10 hydrating foods to incorporate into your
diet in the summer.
1. Watermelon and other types of melons
Fruits and vegetables, in general, have a
high water content, which makes them a great hydrating snack. This is
especially true for watermelons, honeydew melons, and cantaloupes. A
single cup of diced watermelon, for instance, is nearly 92% water, which
is about 4.7 oz (139 ml) water. An equal serving of honeydew melon or
cantaloupe consists of about 90% water.
If your dehydration was brought on by heat, let the melon cool down in
the fridge before eating it. You can also freeze melon and eat it or
suck on it if you’re experiencing nausea. This method will introduce
liquids to your system very gently, without upsetting your stomach.
2. Cucumber
In addition to containing 95% water,
cucumbers are rich in anti-inflammatory compounds, vitamins, and
minerals. Not only do cucumbers promote hydration, but they also have
anti-aging properties, according to preliminary research.
Another upside of cucumbers is that they are readily available
everywhere all year round. They don’t have to be plain either.
3. Milk
A glass of milk is a good option for
rehydrating the body because it contains lots of helpful electrolytes.
Electrolytes are minerals that help hydrate the body and keep your heart
beating in a regular rhythm. They are lost through sweating. Therefore,
it’s essential to constantly renew them through drinking water and
other liquids.
One experiment in 72 adult men found that both whole milk and skim milk
were more hydrating than water 3-4 hours after consumption. This is
because milk contains nutrients water doesn’t: protein, calcium, and
potassium. These compounds help your body slow down the rate at which it
absorbs fluids. The natural sodium found in milk also helps the body
hang onto the fluids for a longer period of time.
4. Cottage Cheese
Many nutritionists recommend cottage cheese
because it makes you feel full quickly. This is thanks to its high
water content - cottage cheese is 80% water. Similarly to milk, cottage
cheese is a good source of calcium and protein. So it both hydrates the
body and helps it absorb fluids more efficiently.
5. Gazpacho
Gazpacho is a raw tomato and vegetable soup
popular in Spain and Portugal, particularly during the summer. Gazpacho
is a very hydrating food thanks to its main ingredient - tomatoes. A
one-cup serving of tomatoes consists of 94% water, and it will also
provide you with 10% of the required daily value of potassium. Getting
enough potassium is important for various reasons, including managing
blood pressure and warding off heart disease.
To make gazpacho, follow this simple recipe:
Ingredients:
2 cups tomato juice
4 medium tomatoes, peeled and finely chopped
1/2 cup chopped, seeded, and peeled cucumber
1/3 cup finely chopped onions
1/4 cup olive oil
1/4 cup apple cider vinegar
1 teaspoon sugar
1 garlic clove, minced
1/4 teaspoon salt
1/4 teaspoon pepper.
Instructions:
Pulse the tomatoes until they form a puree. Add the cucumber, onions,
garlic, vinegar, and half a teaspoon of salt. Process continuously until
the ingredients are liquefied. A food processor will make gazpacho with
more texture; a blender or immersion blender will make the gazpacho
smoother. Cover and refrigerate until chilled for at least 4 hours.
6. Tzatziki
This Greek dip is made with yogurt and
cucumber, both of which are packed with water. Yogurt alone contains 85%
water and has a lot of the same benefits milk and cottage cheese do. It
can be eaten as a refreshing condiment for roast veggies or simply as a
dip for carrot sticks, cherry tomatoes, and other vegetables.
Here’s how to easily prepare homemade tzatziki:
Ingredients:
1 cup whole milk Greek yogurt
1 cucumber, finely grated
2 cloves garlic, finely minced
1 teaspoon lemon zest plus 1 tablespoon fresh lemon juice
2 tablespoons chopped fresh dill
Salt and freshly cracked black pepper to taste.
Instructions:
In a medium bowl, whisk together the yogurt, cucumber, garlic, lemon
zest, lemon juice, and dill. Season with salt and pepper. Chill. For
some extra flavor, you can add some olive oil and coarsely chopped fresh
mint.
7. Coconut Water
Coconut water is a great drink to have when
you’re dehydrated because it provides much-needed water as well as
electrolytes and carbs. This also makes it a great drink to have
post-workout.
If you’re experiencing nausea or vomiting, sip on your coconut water
slowly. Drinking too much at once may upset your stomach. Also, be sure
to check the ingredients for added sugars or flavors.
8. Radish
Besides being delicious, radishes also
contain 95% water. These crunchy vegetables support healthy digestion
due to their fiber content, and they have antifungal properties too. If
you’re feeling dehydrated, try snacking on a radish, or use it as a
salad topping. To learn more about the health benefits of radishes,
check out our previous article 10 Amazing Benefits of Radishes.
9. Blackberries 
If a radish doesn’t sound like the most
appetizing snack, why not give blackberries a try? Blackberries are 88%
water. You could pair them with plain yogurt or add them to a smoothie.
Blackberries are also packed with vitamins C and K, high in fiber, and
they may even boost brain health.
10. Soups and broths
Soups and broths deliver water as well as
electrolytes, which is the key combination in re-hydration. Bone broth
and other soups with animal fats will also provide your body with
collagen. This protein is important for healthy joints, which can be
very helpful if your dehydration is due to overexertion.