Stay Cool in Heatwaves With Water-Rich Foods

RRI.CO.ID, Jakarta - Staying hydrated during a heatwave is not only about drinking enough water, as many foods can also contribute to the body’s daily fluid intake. Harvard Health and Indonesian health platform Alodokter say fruits and vegetables are among the best sources of water-rich foods, with celery, cucumbers and romaine lettuce containing about 95% water.

Harvard Health noted that green grapes, peaches and corn contain between 70% and 90% water. Other than fruit and vegetables, food such as soups, milk, yogurt, cottage cheese and smoothies are also good sources of dietary fluids.

Adding water-rich foods to everyday meals can be a simple way to support hydration. Harvard Health suggests starting the day with a smoothie made from one or two fruits and milk or water, snacking on raw vegetables, grapes, oranges or watermelon, and having a large salad filled with colorful vegetables for lunch.

Water-rich foods can also be incorporated into regular meals without major changes to the menu. People can add berries to cereal, cooked vegetables to dinner, or plain nonfat Greek yogurt to chili or soup.

Among the fruits recommended by Indonesian health platform Alodokter, watermelon is particularly water-rich, containing around 92% water. Star fruit contains about 91% water, while grapefruit provides water along with fiber, folate, vitamin C, antioxidants and potassium.

Other than that, strawberries have a high-water content among berries, while melons provide water, fiber and nutrients including vitamins A and C, folate, potassium, magnesium, calcium and protein. For vegetables, cucumber and lettuce stand out for their exceptionally high-water content with around 96% water.

However, water-rich foods should complement rather than replace drinking fluids. Harvard Health emphasizes that water remains the best choice for hydration because it contains no additives and is absorbed quickly, recommending having some with each meal.

For people who find plain water difficult to drink, you can try adding fresh herbs such as mint or basil, slices of cucumber or fruit, or drinking water at different temperatures. A small amount of a non-caloric water enhancer can also be used to make water more appealing.

The amount of fluid a person needs varies according to body size and health needs. According to the National Academy of Medicine, the recommendations are about 11 cups, or 88 ounces, of total fluids per day for women and 15 cups, or 120 ounces, for men.

Maintaining adequate hydration is especially important during periods of extreme heat because dehydration can become more than just ordinary thirst or tiredness. Dehydration can interfere with normal organ function and, if left untreated, may cause more serious symptoms such as an increased heart rate, fever and reduced consciousness.