In order to keep your body hydrated on hot days, it is not necessary to drink excessive amounts of water. Eating certain fruits and vegetables can also help you stay hydrated in the summer heat.
In general, it is important to always ensure that you drink enough fluids to prevent health problems and illnesses. Experts at the Cleveland Clinic in the USA explain how much water you should drink every day and which fruits and vegetables can help you get enough fluids.
What does the necessary fluid intake depend on?
Fluid needs depend on factors such as gender, activity level, age and the environment in which you live, according to nutritionist Kristin Kirkpatrick and specialist Dr. Roxanne Sukol in a Cleveland Clinic article.
As a guideline for adults, the Federal Center for Nutrition (BZfE) recommends around 1.5 liters of fluid intake per day. However, factors such as dry air, hot temperatures, existing illnesses (e.g. fever and diarrhea), exercise and also age can significantly increase the necessary fluid intake.
Fruit and vegetables with high water content
The question remains whether, in addition to water and other drinks, fruits and vegetables can also help to ensure sufficient fluid intake.
In fact, certain types of fruit and vegetables are an alternative on hot days if you are tired of drinking water, experts emphasize. As Jaclyn Railsback, MD, of the Cleveland Clinic, explains in a recent press release, the following types of fruit and vegetables are particularly suitable:
- cherries,
- strawberries,
- Watermelons,
- Cucumbers
- and celery.
These moisturizing fruits can be easily processed into a smoothie, for example, adds the doctor. It is refreshing and supplies the body with fluids.
Other suitable fruits and vegetables with a high water content are:
- Apples,
- Oranges,
- Grapefruit,
- Peaches,
- lettuce,
- Broccoli,
- Spinach
- and zucchini.
No substitute for drinking
However, the doctor warns that while eating fruit and vegetables helps to increase fluid intake, it cannot be a complete replacement for drinking water. Despite eating fruit and vegetables, water should still be drunk regularly throughout the day.
Railsback also advises avoiding caffeinated drinks (such as coffee, tea or energy drinks) when outdoors. Drinking alcohol is also not advisable when it is hot outdoors.
Avoid dangerous heat stroke
Alcohol consumption in particular contributes to depriving the body of necessary electrolytes and fluids and can increase the risk of heat stroke in the sun.
Heat stroke occurs when the body overheats and is no longer able to cool itself down. It can be fatal if nothing is done about it.
Drink water regularly
In summary, although it is possible to supply the body with water by eating certain fruits and vegetables, this cannot completely replace drinking water.
Therefore, even when eating a lot of fruit and vegetables, you should make sure to drink some water regularly to avoid health complications and life-threatening heat stroke on hot days. (as)