With the summer season fast approaching, it is crucial to prioritize hydration to combat the heat and prevent dehydration. While water is essential for staying hydrated, adding electrolytes to your diet becomes paramount, especially if you spend a lot of time outdoors. Electrolytes are found in sports drinks, supplements, and certain foods, helping to replenish the minerals lost through sweat. To narrow down the best hydrating foods to keep you refreshed, we spoke with registered dietitian and sports nutritionist Gabriela Barreto, who shared some expert insights.

According to Barreto, hydration needs can vary based on factors such as size, activity level, and sweat production. She emphasizes two indicators of hydration levels: thirst and urine color. "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. However, she notes that the color may be darker during the first pee of the morning or if you're taking vitamin B supplements, which can make urine appear bright yellow.

Besides water and food, Barreto recommends considering a hydration supplement like Skratch, particularly for those with active jobs, regular workouts, or extended exposure to heat. "Utilizing a hydration product can be useful to increase your body's water stores," she advises. Barreto suggests opting for a hydration product containing around 300 to 500 milligrams of sodium and approximately 20 grams of carbohydrates. However, she notes that an electrolyte drink without carbohydrates can still aid in rehydration, although not as efficiently. Therefore, it's crucial to read the labels to choose the best option based on individual needs.

When it comes to hydrating foods, fruits and vegetables are at the top of the list. Barreto recommends adhering to standard dietary guidelines, which typically recommend consuming two to three servings of fruit and three to four servings of vegetables per day for most adults. While there are no specific guidelines for hydrating fruits and vegetables, consuming the recommended amount of produce will contribute to your overall hydration levels.

It's estimated that 20% to 30% of fluid needs can be fulfilled through food, including hydrating fruits and vegetables. To optimize hydration, Barreto highlights the importance of carbohydrates, fluid, and sodium. Carbohydrates aid in water and sodium absorption within the body, enhancing the rehydration process.

One excellent example of a hydrating fruit is watermelon, which is composed of approximately 92% water. Watermelon also contains antioxidants, essential nutrients like vitamins A and C, magnesium, fiber, and lycopene. Other melons, such as cantaloupes, are also highly hydrating, with around 90% water content. These melons are good sources of potassium, folate, and vitamins A and C.

Barreto recommends a refreshing cucumber and watermelon salad with lime, mint, and salty feta as a hydrating summer recipe. The sodium and carbohydrates present in this salad aid in the efficient absorption of water from the fruit. Additionally, some sports dietitians even suggest sprinkling salt on watermelon for this purpose.

Cucumbers are another hydrating vegetable, consisting of 95% water. They are rich in vitamins K, magnesium, and potassium. Cucumbers can be easily incorporated into salads, sandwiches, or enjoyed on their own, helping to keep you hydrated and feeling full for longer.

Summer squashes, such as zucchini, are excellent sources of vitamin C, potassium, and fiber, while boasting a water content of 94%. These hydrating vegetables provide a combination of hydration and satiety.

Strawberries, composed of 91% water, are a delightful and hydrating summer fruit. They are packed with antioxidants, vitamins, and minerals like vitamin C, manganese, and folate, making them an ideal snack or addition to various dishes.

To ensure optimal hydration, include a variety of in-season fruits and vegetables in your diet. Some examples include lettuce, watercress, spinach, and bok choy, all of which have high water content and offer vital vitamins and minerals. Lettuce, consisting of 96% water, is rich in folate, fiber, and vitamins K and A. Spinach is packed with iron, folic acid, calcium, and vitamins C and A. Watercress provides an excellent source of vitamin K. Bok choy, abundant in vitamins K and C, is a versatile green and will provide essential nutrients to your diet.

Incorporating citrus fruits like oranges, grapefruits, and limes into your summer diet is not only refreshing but also hydrating. These fruits are composed of about 80% water and are high in vitamin C and fiber, supporting your immune system. Citrus fruits can be enjoyed on their own, added to water, salads, fruit salads, or used as marinades for proteins like chicken or fish.

As the temperature rises, it's vital to prioritize hydration. By incorporating these hydrating fruits and vegetables into your daily meals and staying mindful of your individual hydration needs, you can stay refreshed, healthy, and ready to take on the summer heat.