Staying hydrated is one of the most important summer health tips. As the temperature rises, your body temperature cools off by perspiring, so you need a lot more water to replace all the fluid you have lost in the summer heat. Our body is made up of 50%–70% water and it loses fluids through its regular daily functions, hence you need to keep replenishing with water and also beat heat.

Signs that your body needs to be hydrated:

  • Less or no urine.
  • Urine that is more darker than usual.
  • Dry mouth.
  • Sleepiness or fatigue.
  • Extreme thirst.
  • Headache.
  • Confusion.
  • Dizziness or lightheadedness.
  • No tears when crying.

Foods That Help Beat The Heat Are:

Coconut Water
Coconut Water


Cucumbers contain over 95% of water, making them among the best hydrating foods to eat during summer. Cucumber makes a great snack when dipped in hummus or sliced and eaten plain. Try a cucumber salad for an easy, no-cook side dish

Coconut water

Coconut water is the clear liquid from the inside of the coconut. It’s not plain water, so it has some calories. Coconut water naturally contains potassium and sodium, making it a popular drink for rehydration after exercise.


This drinkable curd contains 90% water. Buttermilk is a common drink to cool the body in the heat. In a study, buttermilk was found as hydrating as water.

It is no surprise that watermelon is 92% water. A slice of cold watermelon is as refreshing as a cold drink. It is also a good source of potassium and helps maintain electrolyte balance during summer

Citrus Fruits

Citrus fruits

Citrus fruits are refreshing summer fruits with a water content of 87%–88%. Lemons, oranges, grapefruits, and limes have a cooling effect. Citrus fruits are packed with vitamin C and phytonutrients that act as antioxidants


Mangoes have a water content of 82%. This tropical fruit feels refreshing on a hot day. Enjoy this juicy fruit high in vitamins C, E, and A in a fruit salad, smoothie, or salsa.


Tomatoes have a water content of 95%. Add this rich source of the antioxidants lycopene, vitamin C, and vitamin A to salads for a cooling meal. Lycopene is a carotenoid, a pigment that gives tomatoes their rich color.


This mild-flavored cooling squash has a water content of 94%. Enjoy this versatile vegetable packed with vitamin C, B6, and potassium all year. For a cool summer meal, grill sliced zucchini or make spiralized zucchini “spaghetti.

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