When It's Hot Stay Hydrated

Wherever you live some days can just be too hot, and on these sort of days it is important to stay hydrated. Parts of the UK and Europe have been quite warm, and with more hot weather promised, it is important to keep hydrated. Sometimes the easiest way is to use water from your kitchen tap, but bottled water can also be a great help. Of course on a hot day, why not boost your hydration with these juicy foods, all of which are around 80-90% water by weight.

Cucumber

At 95% water content, this crunchy summer vegetable has the highest water content of any solid food! It’s great in salads, or sliced up with some dip, why not just eat it by itself ... it's something our grandchildren love to do. Cucumber also contains a little fibre and vitamin C!

Green Peppers
These hydrating vegetables contain 93.9% water, just slightly more than the red and yellow versions. They are also rich in antioxidants, and make a great snack with dip, sliced up in salads or can be eaten alone - it's up to you.

Tomato
Tomatoes make a delicious, hydrating snack, especially cherry tomatoes! Eat a handful as a snack or add them to your meal! They’ll provide a tasty pop of hydration plus lycopene and other vitamins and minerals.

Watermelon
Not only is watermelon a great source of water at 92%, it’s also a good source of vitamin C and other antioxidants. Serve icy cold for a satisfying Summertime snack!

Strawberries
91% water, strawberries are a great contributor to your water intake for the day! Delivering the most vitamin C of all berries, folate, fibre and antioxidants, they’re a great little snack to enjoy! Eat them as is, or with some yogurt, or double cream ... even in a salad, a great summer fruit.

Papaya
This gorgeous fruit tastes incredible with fresh lime juice! Plus it delivers a source of fibre and hydration with 88% water! It’s also rich in vitamin C and contains the digestive enzyme known as papain along with fibre which helps improve your digestive health.

Grapefruit
A juicy, tangy citrus with a powerful hydrating punch! Not only does it contain 90.5% water, some say it can help shrink your waistline, help lower your cholesterol, help stabilise your blood sugar and potentially help reduce your cravings! Eat it straight, or pop some wedges into a salad.

Butternut Squash
The humble, sweet and nutty squash is actually 88% water. Yet it provides over 400% of your daily requirements for vitamin A, as well as being a source of vitamin C, potassium and manganese! Roast some and serve in a salad, stuff small ones with lean grass-fed mince and vegetables, or turn it into a tasty dip with some bell peppers, cucumber and carrots to serve!

Cantaloupe
One six ounce serving (about ¼ of a melon) provides 100% of your recommended intake for vitamins A and C! Comprised of 90.2% water, it’s a nourishing snack that can contribute significantly to your water intake! Why not serve sliced in salads, or as part of a mixed melon salad with fresh mint!

Radishes
It’s not the first thing you may think of when talking about hydration, but these pretty vegetables are 95.3% water! Not only are they hydrating, but they are full of antioxidants including catechin (found in green tea!), adding a nutritious burst of spiciness and colour to your plate!

Some words taken from an article by Laurentine Ten Bosch

Please note

Not all foods mentioned above may be suitable for all, so please bear in mind any food allergies, health conditions and with grapefruit, for example, care should be taken if on certain drugs.

On a personal note I am including cucumbers, peppers, tomatoes, radishes and strawberries in my menu plan, melon is nice too ... how about you?

All the best Jan