Top 10 hydrating snacks and meals
While drinking water is the best way to hydrate for most of us, it’s estimated that around 19% of water intake in the Western diet comes from food sources. And some foods count toward your hydration level, which is wonderful news if you ask any food lover.
Choosing foods that are hydrating may help to maintain a healthy water balance in your body - plus, it’s a very delicious option! Fruits and vegetables tend to be high in water so there’s yet another reason to opt for these diverse and colourful food groups.
Hydrating meal and snack ideas to ‘eat your water’
Why not enjoy one of these healthy, hydrating snacks or meal ideas to help boost hydration. Extra points if you pair it with a tall glass of refreshing water.
Hydrating meal options:
1. Minestrone soup
Warming and comforting, minestrone soup is a wonderful, healthy and affordable meal to hydrate with. Make a big batch ahead of a busy week and load your soup with water-rich vegetables including tomatoes, zucchini, onion and celery. Not a fan of minestrone? Why not try Gazpacho!
2. Iceberg lettuce salad with creamy avocado dressing
Swap uninspiring salads for something much tastier. Iceberg lettuce is a wonderful way to get more hydration into your diet but it can be a bit boring on its own.
Why not pair shredded iceberg lettuce with a creamy avocado dressing and top with crushed nuts for extra yumminess, healthy fats and fibre.
3. Smoothie
Smoothies can be a wonderful source of protein, calcium, vitamins and minerals - as well as a hydrating option. Try my favourite go-to green smoothie.
Blitz:
- 1 cup baby spinach leaves
- 250 ml of milk
- 1 tablespoon nut butter
- 1 frozen banana
- 1 fresh Medjool date (pitted)
- ½ cup ice cubes.
Pro tip: To up your veggie intake, you can add frozen zucchini or cauliflower to your smoothies. The taste is hardly noticeable and it’s also a great way to add more nutrients including fibre and vitamin C.
4. Overnight oats
Not only are oats a fantastic way to boost your daily fibre intake, support your gut health and satisfy hunger - it’s also a convenient, on-the-go hydrating meal choice. Combine your favourite milk (or alternative) with plain rolled oats, a mix of seeds and nuts and yoghurt. Flavour with seasonal fruit or a pinch of cinnamon.
5. Seasonal fruit salad with yoghurt
While some fruits have a higher water content than others, generally - they’re all a great option. Picking seasonal produce is also a great way to keep your diet varied and enjoy eating those delicious and beneficial nutrients while supporting your gut health.
Yoghurt is a great accompaniment as it’ll provide your body with a source of protein, calcium and some probiotics, too. Chop up some strawberries, rockmelon or peaches and pair them with yoghurt for a healthy snack option.
Hydrating snacks:
6. Cucumber and celery stick with your favourite dip
Both cucumber and celery are made up of over 95% water, making this a hydrating, nutritious and delicious snack. Cut the veggies into sticks and enjoy with your favourite dip like hummus.
7. Sliced watermelon
As the name suggests, watermelon is a delicious summer fruit that contains a really good amount of water. It’s perfect for a hot summer’s day when you’re in need of a bit of a hydration boost - and a tasty snack. Why not pack watermelon on your next trip to the beach.
8. Tomatoes and ricotta cheese
Tomatoes contain lycopene, a powerful antioxidant along with vitamin C, folate and potassium. And they’re delicious while being made up of over 94% water. Try chopped tomatoes with some ricotta cheese (or bocconcini) and a drizzle of balsamic glaze for a balanced and tasty snack.
9. A glass of milk
This is an easy snack to turn to, especially if you’re in the office and haven’t got any food handy (just check the office fridge for milk!). Milk contains calcium and protein, while also helping your body to rehydrate.
10. Frozen grapes
Fresh, unfrozen grapes will also have a similar hydrating effect on your body but freezing grapes is a fun way to mix things up and is especially refreshing on a hot day!
related reads
Lyndi Cohen is one of Australia's most trusted dietitians (APD) and is a previous member of the healthylife Advisory Board. She's also the creator of Back to Basics, an app to help you be healthy without dieting. It takes the guesswork out of choosing what's for every night and helps you ditch yo-yo dieting.
You'll get quick and deliciously simple recipes inside a flexible meal planner to make planning, shopping, and cooking a breeze. Plus, access to enjoyable workouts and expert mindset tips by qualified health experts to help you stay on track. And it's pregnancy and postnatal-friendly. Start your free 7-day trial today.
Reviewed by the healthylife Advisory Board July 2022