Are you looking for some thirst-quenching foods to have during summer? Be it summer or be it for post-exercise cooling, staying hydrated with fluids or foods with high water content is important.
Studies have shown that certain foods and flavors have the thirst-quenching ability that can be used productively to maintain hydration levels. In a 2017 study, it was concluded that cold, solid, and flavored products like popsicles were best in quenching thirst. Also, if the sugar content in these products was reduced, they would prove to be healthier alternatives while maintaining their thirst-quenching abilities.1 These findings can be applied to plan a diet and daily routine in people to alleviate thirst and maintain hydration. It can also be of great use in managing patients who need to have fluid restrictions but can stay hydrated with these thirst-quenching foods.
10 Best Thirst Quenching Foods
Here are 10 thirst-quenching foods that you can pick from to maintain your hydration.
Cucumbers are known for being low-calorie food and having 95% water content.2 They are considered one of the best thirst-quenching foods. Being rich in cucurbitacins and their derivatives, flavonoids, vitamin B complex, vitamin C, vitamin K and antioxidants makes a nutritious food choice. With the rich water content and natural nutrients, cucumbers can help replenish the cells. Cucumbers are a great supplement to drinking water and an alternative to sports drinks.2
Celery is not just fibrous but also rich in water with 95% water content.3 Hence, celery tops the list of 10 thirst-quenching foods. This crunchy food can satisfy your tastebud and at the same time provide you with the necessary vitamins and minerals. You can choose to have celery in your salads, soups, or as a juice for the boost of nutrients and water content.
Tomatoes are known for their high nutritional content, antioxidants, and lycopene, which are thought to be protective against cancer, cardiovascular diseases, osteoporosis, and cognitive function.4 With these benefits, it contains 94% water which makes it a superfood to have to quench your thirst.4 Interestingly, there are many ways to enjoy tomatoes – salads, soups, juices, and sauces – you can keep the seasonings and sugar on the lower side.
A refreshing glass of lemon juice is known to provide detoxifying benefits. Given that lemon is rich in water, its addition to warm water, green tea, or iced tea is popular for other health benefits. Lemon, which is rich in vitamin C is one of the most widely used thirst-quenching foods.
Cantaloupe is yet another food that offers water content and is very nutritious with vitamins and minerals. It is one of the best thirst-quenching foods that you can count on to replace water. It can be a refreshing snack or it can be added to your salads, smoothies, and naturally summer drinks.
As the name says, watermelon is a great source of water, with 91% water, and is one of the 10 thirst-quenching foods. It is known as a great juicy fruit to have during summers as it can also help to fight the heat of the scorching sun and reduce damage by protecting the cells.3 Other melons too are good options to stay hydrated.
If you love strawberries, here’s the good news – they are a rich source of water. With 91% water content, strawberries are a great way to stay hydrated. They are rich in flavonoids and are linked with better cognitive function.3 You can have them as a snack, in smoothies, and in fruit salads.
The best-known citrus fruit, oranges are popular as a rich source of nutrients vitamin C, and minerals, with their ability to boost immune function and urinary excretion. Being rich in antioxidants, flavonoids, and orange is a great pick when planning a nutritious diet. Oranges are rich in water content, which makes them a handy snack to stay hydrated and can help flush out toxins and prevent kidney stones.
Milk is known to be a wholesome food but it is also one of the best thirst-quenching foods. While it contains several vitamins and minerals and is extremely nutritious, it is also a great drink to have to stay hydrated. It is better to avoid additives and sugar to keep it healthy. It can be a post-exercise rehydration drink, can be had after a tiring day or you can be more creative while incorporating it into your diet. A 2007 study concluded that low-fat milk can help restore fluid balance after exercise better than that compared with sports drinks and water.5
Coconut water is very high in water content in addition to being rich in nutrients and electrolytes like potassium, sodium, and chloride. A natural refreshing drink is one of the 10 thirst-quenching foods and is often advised in summer, during recovery from illness, or for general wellness. It is best to avoid artificial drinks as they are loaded with sugar and preservatives. Coconut water obtained from the natural fruit is best to have when fresh and is often enjoyed as a drink. It can be a great way to stay hydrated after your exercise routine.
These are the 10 best thirst-quenching foods that can be great options to stay hydrated. You can explore more ways to include them in your diet more effectively, while you keep them as natural as possible.