Hydration Heroes: Nourishing Foods and Drinks to Beat Dehydration 


With its high water content of about 95%, cucumber is a hydrating superstar. Slice it up and enjoy it as a refreshing snack or add it to salads for an extra boost of hydration.


Watermelon is made up of approximately 92% water. Its natural sweetness makes it an excellent hydrating fruit to enjoy on hot summer days. 

Coconut Water 

A natural electrolyte-rich beverage, coconut water is a fantastic choice for rehydration after exercise or during hot weather. It's low in calories and packed with essential minerals. 


Comprising around 95% water, celery is a hydrating and crunchy snack option. Pair it with hummus or peanut butter for added flavor and nutrients. 

Herbal Teas 

Herbal teas like chamomile, peppermint, and hibiscus can be enjoyed hot or cold and offer a soothing way to stay hydrated while providing various health benefits. 


Besides being an excellent source of vitamin C, oranges are composed of approximately 87% water, making them a juicy and hydrating fruit choice. 

Green Smoothies 

Blending leafy greens, such as spinach or kale, with water or coconut water, and adding fruits like pineapple and cucumber can create a hydrating and nutrient-packed green smoothie. 

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