When the weather heats up, staying hydrated becomes more important than ever. On hot days, your body loses fluids through sweat, even if you’re not exercising. If you don’t replace those fluids, you can start to feel tired or dizzy or you may even get a headache. Hydration also plays a big role in keeping your heart, kidneys and brain working the way they should.

Most people think of drinking water as the main way to stay hydrated, and it’s the best choice, but it isn’t your only option. Many foods and other drinks can help you stay hydrated too and enjoying them can make it easier to meet your daily fluid needs.

If you’re sweating a lot, you may also need electrolytes or salt. Electrolyte drinks, coconut water (which contains natural electrolytes) or yogurt (which contains electrolytes and protein) are good options. To increase salt intake, add a few sprinkles of sea salt to food or enjoy some pickles or sauerkraut.

Here are some of the best foods and drinks to help keep you hydrated all summer long:

• Water-rich fruits – Fruits are one of the most refreshing ways to boost hydration because many are made up of more than 80 percent water. Watermelon is a top choice, with its juicy texture and naturally sweet taste. Strawberries, oranges and cantaloupe are also great options. These fruits not only contain water but also provide vitamins, minerals and antioxidants that support overall health.
• Hydrating vegetables – Vegetables can help with hydration just as much as fruit. Cucumbers, lettuce, celery and zucchini all have a high water content. They’re also low in calories and packed with nutrients, which makes them a smart choice for summer meals.
• Herbal teas – If you’re looking for something warm and soothing, herbal teas are a good choice, and since they’re mostly water, they can help you stay hydrated. Options like peppermint or chamomile tea are naturally caffeine-free, which is helpful since too much caffeine can have a mild diuretic effect. Too hot to drink tea? Pour it over ice for a refreshing summer drink.
• Coconut water – Coconut water contains natural electrolytes like potassium, which can help replace what you lose through sweat. This makes it a good option after spending time outdoors in the heat or exercising. Just be mindful of added sugars and choose unsweetened versions when possible.
• Milk – This might not be the first drink that comes to mind when you think about hydration, but it’s actually very effective. It contains water, along with protein, carbohydrates and electrolytes like potassium and sodium. These nutrients can help your body hold onto fluids better than plain water in some cases. Stick to plain milk since flavored varieties can have a lot of sugar and extra calories.
• Smoothies – Smoothies are another easy way to boost hydration. When you blend fruits, vegetables and a liquid like milk or water, you create a drink that’s hydrating and filling. High protein smoothies are a great option when you don’t feel like eating much due to the heat but still want to stay nourished and hydrated. Homemade smoothies without added sugar are the best option, since store-bought ones can be very high in sugar.
• Broth-based soups – A hot bowl of soup may not be a staple on your summer menu, but light soups made with broth can help with hydration. Since they’re mostly liquid, they contribute to your fluid intake while providing important nutrients. Chilled soups like gazpacho can be especially refreshing on a hot day.

While water is the best way to keep your body hydrated, adding these other foods and drinks to your diet that boost hydration can help your body get the fluids it needs to stay cooler and healthier when temps start to soar.

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