You probably don't think much about dehydration during the rest of the year. But during the summer, it's super important—especially when you're active outdoors. High temps and humidity make you sweat out water and trip up your body's balance of electrolytes (minerals that help maintain proper fluid levels). Without the right electrolyte balance—and without guzzling water to replenish what you've lost—dehydration sets in.
Taking swigs of water roughly every five to 10 minutes when you're moving around outside will stave off a hydration crash, says Brittany Kohn, R.D., ofMiddleberg Nutrition in New York City—but so will these flavorful foods that boast a high water content, not to mention other vital nutrients.
It's one of the most hydrating veggies out there, and it also sports bloat-busting vitamin C, says Kohn. Whip some up in a blender for a cold summer soup, make one of these refreshing cucumber smoothies, or add cucumber slices to your pitcher of water.
These trendy seeds are hydrophilic, meaning they absorb lots of water when added to smoothies, milk, or yogurt, says Kohn. When you consume them, you're taking in all that extra liquid—while also scoring a nutty crunch.
Regular or Greek, it's got protein, electrolytes, calcium, and is 85 percent liquid. Top with fresh berries or freeze for a cool, hydrating summer snack, suggests Kohn.
There's a reason this is called watermelon: It's loaded with H2O. A chilled slice or two is ultra filling and hydrating and also gives you a little calcium.
Rooibos Iced Tea
Kohn says this herbal tea variety is naturally caffeine free, which means it won't leech water from your system like some other teas.