As temperatures rise and we spend more time outside, it’s all too easy for our hydration levels to take a dip. Being dehydrated can leave us feeling sluggish, dizzy and headachy – and in extreme circumstances, it can even lead to confusion, digestive problems and fainting. Water is key, of course, but staying hydrated in the heat doesn't have to be so, well, boring. Here we reveal the surprising foods and drinks that will help you beat the heat in the most unexpected ways.
Click or scroll through our gallery to discover 34 foods and drinks you'd never believe will keep you hydrated – counting down to the most surprising of all.
We've based our ranking on how surprising each food is, and on the opinions of our well-travelled (and well-fed) team. The list is unavoidably subjective.
It seems counter-intuitive when you're probably craving something cool and refreshing, but reaching for a hot (or at least warm) beverage when temperatures are high can be better for you. Yes, according to a study conducted at the University of Ottawa’s Thermal Ergonomics Laboratory, drinking hot beverages can have a cooling effect. Initially, you’ll feel warmer – but when the stomach’s thermosensors react by making the body sweat, you’ll end up cooler. There's just one catch: the sweat you produce must be able to evaporate.
Because they're made up of around 96% water, crunchy cucumbers are a brilliant weapon to have in your arsenal (or fridge) when fighting heat-induced dehydration. Eat them whole or make quick cucumber pickles by combining the thinly sliced vegetable with white wine vinegar, sugar and salt. You can even blitz cucumbers with apples to make a refreshing juice.
All berries contain high levels of water – so, when hot weather hits, reaching for a handful of raspberries, blackberries or blueberries is always a good idea. You might not know that strawberries win the prize for the most hydrating berry of all, though. They also contain a decent amount of potassium, which aids with maintaining and regulating fluid levels.
Load up on leafy greens and you’ll feel better for it. That's arguably true at any time of year, but doing so in summer is more important than you might think. Not only are dark greens like spinach (92% water) and watercress (95% water) full of fluid, but they’re also highly nutritious; they provide us with essential vitamins and minerals that can be lost through perspiration, such as magnesium.
Pineapple might already be one of your favourite summer fruits thanks to the tropical vibes it brings to the table. But did you know that the fruit is 87% water and rich in the enzyme bromelain, which is thought to help alleviate stomach upsets? We think that’s reason enough to whip up every pineapple recipe going, from sorbets and smoothies to fiery salsas.
They might be small, but chia seeds are pretty mighty in terms of their nutritional benefits: they’re packed with antioxidants, have a high omega-3 content and are a good source of protein. They also, crucially when it comes to hot weather eating, absorb water, meaning that they can help you to stay hydrated. In addition, our digestive systems often become sluggish in the heat and the fibre contained within these little seeds can provide a much-needed boost. Soak chia seeds in water or fruit juice to make a refreshing drink, sprinkle them over salads or use to make a pretty-as-a-picture smoothie bowl.
Don’t dismiss coconut water as a fad. After all, the clear liquid found inside young green coconuts has a whole lot going for it in the hydration stakes. A natural source of electrolyte minerals, coconut water is believed to have antioxidant properties and is lauded as a great post-exercise drink, helping to give hydration levels a lift. Sip on a glass of chilled coconut water after a few hours in the sun, and you’re likely to feel better for it.
The high water content of this juicy fruit makes it an excellent option for boosting hydration levels when you need it the most. Keep watermelons in the fridge so that you can enjoy a chilled slice (and feel instantly refreshed) whenever the urge strikes. Alternatively, try a watermelon granita – or dice the fruit up and toss it with feta and mint for a salad that tastes like summer.
Brimming with sweet, juicy flavour (and crucially, plenty of water), peaches make an excellent snack when the temperature goes up a notch. Enjoy the stone fruit as it comes, or match it with creamy mozzarella and salty, savoury prosciutto in a no-cook salad. Alternatively, make a pretty, pastel-hued sorbet that will keep you cool and delight your taste buds at the same time.
We know it’s hardly a revelation to suggest tucking into ice cream on a hot day for some temporary relief. But have you considered giving homemade savoury ice cream a go? It's just the thing to add that extra bit of interest to a summer garden party, and your options for customisation are pretty much endless. A sweet-savoury swede ice cream recipe could be a winner, or you could bring in other hydration-boosting flavours from elsewhere on this list.
Having garnered a bad reputation as a result of that 1970s diet, grapefruit never seems to get the love it deserves. But now's your chance to put an end to all that – and keep cool at the same time. Made up of around 91% water and containing plenty of potassium, grapefruit is a super-fruit when it comes to staying hydrated, and it just so happens to work well in both sweet and savoury dishes.
Much-maligned celery actually has a lot going for it, particularly in hot weather. Made up of 95% water, it’s brilliantly hydrating – and it's low in calories, too. The trick is to make tucking into the crunchy vegetable interesting. Forget about snacking on it plain; instead, make quick celery pickles (swapping celery for cucumber in your favourite recipe), use it as an edible garnish for a thirst-quenching homemade mocktail, or try braising the vegetable to intensify its flavour.
Forget about snacking on grapes from the fruit bowl; frozen is where it’s at. Pop a bunch of grapes in the freezer for a few hours and you’ll be richly rewarded. Once frozen, grapes take on a refreshing, sorbet-like quality, while their natural sweetness remains. For the easiest of summer desserts, serve your frozen grapes with good-quality dark chocolate and a glass of something chilled.
Packed with water-rich tomatoes and cucumber, this classic Spanish soup is a hot weather winner – it's easy to prepare, light and healthy, and full of flavour. Use the ripest tomatoes you can find and serve your gazpacho perfectly chilled, topped with diced red pepper and a drizzle of olive oil. A sprinkling of smoked paprika is rather nice, too.
Fruit salad doesn’t have to mean lacklustre apple pieces and sad-looking tinned fruit in syrup. Instead, gather the most hydrating fruits you can find – think strawberries (92% water), cantaloupe melon (90% water), peaches (88% water) and oranges (87% water). Slice, dice, peel and pare, then combine. Finish with a sweet-tart dressing made by mixing passionfruit pulp with lemon juice for a healthy summer dessert to remember.
Around 95% water, low-calorie courgettes are an underrated hot weather hero. Make the most of the vegetables by blitzing them with yogurt to make a chilled soup, or slice them into ribbons and toss them with Parmesan, black pepper and lemon juice for a no-cook riff on a pasta dish. They're also great on the barbecue, if you've already fired up the grill.
Other fruits have a higher water content than bananas, which come in at 74% water. However, the yellow fruit is rich in potassium, which helps to regulate body fluid levels, particularly after excessive sweating. The ideal post-workout snack, bananas are, of course, brilliant in smoothies, and they're also the magic ingredient when it comes to making the easiest no-churn ice cream around. What more could you ask for on a hot day?
Rather than thinking of mint as a last-minute garnish, give the ingredient a chance to shine as the star of the show this summer. After all, the invigorating herb has been used to help cool people down for centuries, particularly in refreshing mint teas. Have a go at making your own mint-based beverage, chew on a few fresh mint leaves (thought to aid digestion) or combine two cooling ideas in one and make a mint gelato.
Rice is a bit of an under-the-radar star when it comes to hot weather eating – not only is it easy to digest, it can help regulate body temperature and even have a cooling effect on the body. The high carbohydrate content of rice also means that it will help to maintain energy levels which might otherwise take a dip when the mercury rises. For a refreshing meal, whip up a cold rice salad featuring hydrating, water-rich ingredients such as tomatoes, cucumbers, leafy greens and celery.
The humble apple comes into its own when the temperature rises, thanks to a water content of around 86%. Snack on cool and crisp fibre-packed apples straight from the fridge, blitz tart varieties with ice to make a refreshing slushy drink, or take things in a retro direction and knock up a classic Waldorf salad. The fibre in apples helps you stay hydrated for longer, too.
While yogurt might initially seem too rich and creamy to enjoy on a hot day, it actually has brilliant cooling properties (and a high water content, to boot). For maximum impact, opt for probiotic-rich bio yogurt and give your gut health a helping hand at the same time. Greek yogurt topped with berries is a top warm-weather choice, and salads finished with a yogurt dressing are lovely, too. Better yet, use yogurt as a dip for water-rich cucumber sticks.
Onions aren’t the first ingredient that springs to mind on a hot summer day, but they certainly deserve some summer lovin'. Aside from being 89% water, the root vegetable contains the pigment quercetin, which is thought to have an antihistamine-like effect on the body – soothing the irritant that causes allergic reactions and heat rash. For the best results, opt for the red variety, and peel as few layers off your onions as possible.
When the temperature soars, we all find it more difficult to sleep – but there are some clever ways to eat your way to a better night’s slumber. Eggs are an excellent choice, containing the amino acid tryptophan, a precursor to sleep-inducing serotonin and melatonin. Even better, research suggests that tryptophan works best when combined with a carbohydrate. Eggs on toast, anyone?
Despite what you may think, hot weather doesn’t mean you should hold off on carbs. To keep your energy levels high, it’s important to eat the right mix of carbohydrates, proteins, fruits and vegetables. Pasta salads are a great way to get your carb fix when heavier food simply doesn’t appeal. Plus, if you layer the ingredients into jars, you’ll have yourself a portable meal that’s perfect for a picnic.
Seafood can be a bit of a no-no in the heat, given how quickly it can turn bad. But provided your seafood is top quality and spanking fresh, it’s actually a great choice. High in protein, low in fat and easier to digest than meat, seafood and summer go together like prawns and Marie Rose sauce. Other easy ideas include cold crab salads – or even a classic New England–style lobster roll, if you feel like treating yourself.
Yes, these teeny-tiny seeds really can help to keep you cool. Small but mighty, poppy seeds are a brilliant thing to have on hand during a heatwave. Not only are they thought to have a cooling effect on the body and help give skin hydration levels a boost, but they’re also jam-packed with fibre and nutrients. Sprinkle them over salads, add them to your go-to trail mix or stir them into a cake batter. Delicious!
The spice that enjoyed a surge in popularity thanks to the turmeric latte trend just so happens to be a hot weather champion too, all thanks to its many health-promoting qualities. Turmeric has powerful anti-inflammatory properties and helps improve blood circulation, which helps to speed up blood flow and cool the body down. There are numerous ways to use turmeric, too, including in barbecue-friendly marinades – and even in flavoured waters.
Spicy peppers and chillies might not seem like an obvious choice when the sun blazes, but there is some logic to this seemingly illogical choice. Simply put, the heat generated when eating these foods makes you sweat, causing the body to trigger its cooling mechanisms. However, only try this if conditions allow the sweat to evaporate on your skin.
Swap your usual go-to meat for fish in summer, and your body will thank you for it. Lighter and easier to digest than meat, and with a higher water content, too, fish makes a great protein-rich option – whether you’re planning a simple supper or a Friday feast. Our suggestion? Try grilling salmon on the barbecue for the perfect warm weather dish.
Dishing up a bowlful of steaming hot soup in the height of summer might sound like madness, but it's perhaps not as crazy as it first seems. Eating hot food will naturally make you hotter while you're eating it, but the increased temperature will make you sweat – and if your sweat can evaporate on your skin, it should cool you down. You can also load your homemade soup with tons of tomatoes (which are 94% water) to boost your hydration levels.
Yes, you read that right. While tucking into a curry when a heatwave hits might seem bizarre to some people, in hot countries across the world, spicy food has been eaten daily for millennia – and for good reason. Consuming heat-packed dishes causes our core temperature to rise, prompting the body to cool us down by sweating more, meaning we lose heat through our skin as the sweat evaporates. Curries can also be packed with other hydration-boosting ingredients, such as turmeric, tomatoes and onions.
Chilli on a hot day only makes sense when you break the dish down into its separate parts. You've got tomatoes, peppers and onions, all of which help aid hydration – and on top of that, chilli is loaded with spicy ingredients designed to make you sweat. The capsaicin in chilli peppers will let your brain know your body is too hot, and therefore needs to start perspiring. If it's not so hot outside that your sweat can't evaporate, a chilli might just help to cool you off.
Most of us will reach for a glass of water when the mercury starts to rise, but some have suggested that a glass of milk could be a better option. Milk contains sugar, fat and protein, which will help you retain fluid for longer and keep your hydration levels up. The sodium in milk is good for holding water, too, and you can even find electrolytes in alternative milks such as soya milk.
Stay with us on this one. While a stew might seem like it belongs firmly in your winter recipe collection, the fluid-rich dish can actually aid with hydration and help cool you down. Again, it all relates to raising the body’s core temperature. Leave the hearty steak and ale braises for another day, though, and opt for a lighter fish-focused take on the dish.
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Last updated by Emily Shardlow-Price.