7 options to stay hydrated

White Scribbled Underline

Water from food, drinks, and other sources makes up daily fluid consumption.1 The percentage of water in the body and how much you need to hydrate rely on several factors, like other health requirements.   

This is classic. Besides being filling, oatmeal is hydrating. Oats expand and absorb water or milk when cooked. Hate warm breakfasts in the summer? Try overnight oats.   

Start your day with oatmeal

Lined Circle


Milk contains protein, carbs, calcium, and electrolytes, making it a good post-workout drink.3  Whole cow's milk is 87% water and 13% protein, fat, carbs, vitamins (A, D, B12, and B2), and minerals calcium and potassium—two key electrolytes.4  

Include more moo 

Lined Circle


Avoid pasta while preparing meals. Choose zucchini noodles, or zoodles, which contain 95% water. This dish can be hydrating and healthful with tomato sauce, which contains 90% water.  

Try carb alternatives 

Lined Circle


Smoothies are a delightful way to remain hydrated thanks to yoghurt and fresh fruit. Fruit and vegetable selection dilemma? Strawberry, peach, cucumber, spinach, and blueberry are great.  

Sip smoothies 

Lined Circle


Salads, like smoothies, hydrate well. Before adding veggies, most lettuce greens contain at least 94% water. Celery, tomatoes, bell peppers, and carrots should be in your next salad.  

Pack your plate with vegetables 

Lined Circle


Broth-based soups or gazpacho satisfy hunger. Cold gazpacho won't make you sweat in heat. This delicious soup combines cucumbers, bell peppers, tomatoes, onions, and garlic.  

Slurp soup 

Lined Circle


Remembering your childhood popsicles? Rehydrate deliciously with this classic delicacy. Fill Popsicle moulds with watermelon and freeze for one hour.  

Freeze your fruit 

Lined Circle


Drinking electrolytes like salt, potassium, and magnesium helps you hydrate quickly. Electrolytes are needed for neurone and muscle function, acid-base balance, and hydration.  


Other Stories

7 of the best foods to support your immune system  


also see

also see