Five helpful foods and drinks to try when you are dehydrated

Contribution: Rachna Aryan


Summer is back and with a terrible revenge. It is essential to stay hydrated as the temperature rises.

When you are dehydrated, your body not only loses water, but also the essential electrolytes, such as salt and potassium, which help keep your vital organs active.

Signs and symptoms of dehydration

Some of the symptoms of dehydration include:

The importance of preventing dehydration

Dehydration can be mild, moderate or severe; Depending on how much fluid is lost from your body.

Early dehydration is always good because severe dehydration – defined by the WHO as losing more than 10% of your body weight – may require hospitalization for IV fluids, as well as renal damage and nervous system complications.

The bad news is – the good news is that you can easily replenish your fluid stores and relieve dehydration this summer.

Coconut water

Coconut water is delicious by itself and works wonders to refresh your body in summer.

Coconut is a completely natural way to stay hydrated and rehydrated. High potassium and electrolytes, naturally fat and cholesterol free, and super hydrating – these are just a few of the many benefits responsible for coconut.

Marked as a mother nature sports drink, it contains fewer calories, less sodium and more potassium than sports drinks.

If you want to drink coconut water, drink plain coconut water and avoid added sugars or juices, which are not different from other sugary drinks.


Start your day with a glass of warm lemon water: it lowers your body temperature and helps you cope with the summer heat.

This is definitely one of the most hydrating drinks to replenish the fluid you lose throughout the day.

It is arguably better than drinking a glass of water because it contains more vitamin C, antioxidants and citrates.

In hot, humid seasons, it is best to mix it with a little rock salt and drink it twice a day to give you an optimal hydration mixture.


A glass of cold, delicious milk is a great choice for staying hydrated and rehydrated.

It contains the right mix of sodium and potassium, the two main electrolytes in your body, which are important for maintaining hydration.

According to researchers, milk is a higher source of hydration than a sports drink.

Milk contains not only 90% water, but also proteins, vitamins and other nutrients.

It contains fats and sugars which make it a complete beverage for rehydration.

If you are active or have a baby who plays outside, consider adding milk to your hydrating fluid list to keep everyone happy, hydrated and healthy.

Fruits and vegetables

You do not always have to drink water to stay hydrated. Summer fruits and vegetables are good for staying hydrated because they contain a lot of water.

Fruits like watermelon, raspberries, blueberries, grapes and non-starchy vegetables like cucumber, celery, tomato and spinach are excellent, water-rich choices to protect you from dehydration in summer.

Adding these special seasonal foods to your diet can keep your hydration at optimal levels.


The primary nutritional value of yogurt is its 88% water content. It is rich in healthy ingredients such as high calcium, zinc, magnesium, potassium, phosphorus and vitamin D.

When the outside heat seems unbearable, plain yogurt (without any flavor) is an option you should choose to keep hydrated for a long time.

The latest thought

Don’t get stuck in the daily challenges of life and neglect hydration in a way where dehydration starts to affect you not only physically but also mentally and emotionally.

Eat and drink healthy hydrating foods every day – especially in hot weather, when the body loses water and vital electrolytes through sweating – helps maintain hydration levels and provide a variety of nutrients.

As a necessary add-on, make it a habit to take preventive health checks, especially during the summer, as it can help you gain complete insight into your health.

This will help you to take care of your overall well-being.

Book a complete physical health exam today!

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