Summer is right around the corner. Meaning that it’s important to prioritize drinking water to keep you from getting dehydrated. Water on its own isn’t enough; you’re also going to need to add electrolytes to your diet, especially if you spend a lot of time in the heat. Electrolytes are found in sports drinks, supplements and certain foods to keep you hydrated and replenish any minerals lost through sweat. Many foods are hydrating, in season and full of electrolytes and nutrients, that will help quench your thirst while keeping you healthy. We spoke with an expert to narrow down which foods you should keep stocked in your fridge and the key hydration benefits they provide. Here’s which hydrating foods are best to have you ready to take on the heat.
Hydration needs vary based on your size, activity level and how much you sweat. Gabriela Barreto, a registered dietitian and sports nutritionist says there are two indicators of hydration level: your thirst and the color of your urine. “Drinking to thirst can be appropriate for most individuals to maintain their hydration levels and as for urine, you’re looking for a pale yellow color,” says Barreto. She says the only times you shouldn’t be concerned about the color of your urine are during your first pee of the morning because it tends to be dark, or if you are taking vitamin B supplements, which make urine more likely to appear bright yellow.
Barreto recommends that besides food and water, a hydration supplement such as Skratch can benefit individuals with active jobs and people who work out or spend a lot of time in the heat outdoors. “Utilizing a hydration product can be useful to increase your body’s water stores,” she says. “I recommend a hydration product with 300 to 500 milligrams of sodium and preferably about 20 grams of carbohydrates.” Keep in mind an electrolyte drink without carbohydrates will help with rehydration, too, just not as efficiently. So make sure to read the labels first to choose the best option for your needs. Most foods contain some amount of water, but it probably won’t surprise you to learn that fruits and vegetables are at the top of the list.