4 essential foods to stay hydrated

01 August 2023

4 essential foods to stay hydrated

4 essential foods to stay hydrated

With the arrival of intense heat, it is essential to stay hydrated and nourished to face the high temperatures. Proper nutrition is essential to ensure well-being during this time of year.

In this post, nutritionist Catarina Serpa will introduce us to the main foods that we should have in our diet during these hot days. Get ready to discover delicious and refreshing options that will help you keep your body healthy and fresh.


Citrus fruits

Citric fruits are an excellent choice for cooling off in the heat. They are rich in vitamin C and have a high water content, which helps hydrate the body. Oranges, lemons and tangerines are great options to consume in their natural form or in natural juices. In addition, these fruits are sources of antioxidants that strengthen the immune system.



Watermelon is an iconic summer fruit. Composed of about 90% water, it is an excellent ally to keep you hydrated. Watermelon can be consumed in pieces, in ice cream and juices. A tasty option to relieve you from the heat.


Green Salads

Green salads are excellent options for the hottest days, they are light, nutritious and refreshing. Lettuce, arugula and watercress are rich in water, vitamins and minerals. Add tomatoes, cucumbers, carrots and other vegetables of your choice to increase the variety and nutritional value of your salad. Use light sauces and avoid exaggerating with salt.



Celery is made up of about 95% water, making it an excellent choice to help hydrate the body. In addition, it is a source of natural electrolytes, such as potassium and sodium, which play an essential role in regulating hydration levels.

You can consume celery raw, in salads and juices or use it as a base for soups. Celery is an excellent refreshing and healthy choice to keep you hydrated on hot days.


In the warmer seasons, it is important to take care of your diet to ensure well-being and adequate hydration. Take advantage of the refreshing foods available during the summer and enjoy healthy and tasty meals.

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