Water Alone Won't Keep You Hydrated — Eat These Foods When It's Hot

By Katy Burge
Published: Monday, July 4, 2016 - 12:16pm
Updated: Tuesday, July 5, 2016 - 10:07am

There have been six heat-related deaths so far this year in Arizona and a major factor in those deaths is dehydration. Should you think upping your water intake over this summer is sufficient, that alone isn’t enough to keep you well hydrated.

Dehydration can lead to nausea, fatigue or even death. Drinking water can keep you hydrated and what you eat can help, too.

Lee Renda is a dietitian at the University of Arizona Cancer Center at Dignity Health St. Joseph’s Hospital and Medical Center. She said adding water-based foods to your diet can be the extra push you need to keep from getting sick.

“When the weather gets hot like it is here, we have an increased need for fluids,” Renda said. “So, you may be drinking the fluids that you normally drink to stay hydrated, but you need more in this intense heat.”

She suggested munching on fresh fruits and vegetables.

“It’s cherry season now, there’s peaches and plums, those are great things to incorporate into your picnics as you go out,” Renda said.

Other foods that melt down to a liquid or are liquid at room temperature also are recommended. This can include broths and popsicles.

Renda said potatoes, which are high in potassium, can also combat sweat-loss to prevent dehydration. She encouraged eating foods high in sodium, too, like saltine crackers or pretzels if you’re planning on being outside.