It’s hot. Again. The UK’s summer of sun is raging on as another heatwave hits this week. And yes, we are trying all of the hacks for keeping cool. We’ve shut all of our blinds, frozen our hot water bottles and put ice under the fan so we can get through the day. We’ve invested in cooling pads for our beds and cooling masks for our eyes so we can actually get some rest at night. And we are guzzling down gallons of water. After all, staying hydrated is one of the best ways to cope during a heatwave.

But did you know that staying hydrated isn’t just about what you drink — it’s also about what you eat. As Karine Patel, UK-registered dietitian and founder of Dietitian Fit explains, there are certain “water-rich” foods that can help you keep your hydration levels up (and your heat levels down).

7 hydrating foods to eat during a heatwave

Cucumber
“Cucumbers are one of the most hydrating vegetables you can eat, with a water content of around 96%,” says Patel. “They’re low in calories, gentle on digestion, and provide potassium to help maintain fluid balance in the body.”

Eat them as a snack or pop them in a salad. You could even put them in your water or blend them into a smoothie.

“In hot weather, their high water content and crisp texture make them a quick way to cool down from the inside out,” she says.

Watermelon

Watermelon is another food that is mainly water. “With around 92% water, watermelon is not only thirst-quenching but also naturally sweet, making it a healthier alternative to sugary snacks or desserts,” Patl says. “It contains electrolytes such as potassium and magnesium, which can help replace minerals lost through sweat, and lycopene, an antioxidant that may support skin health during sun exposure.”

Have it as a snack, or freeze it as an ice lolly. You can also pop it in a salad with feta for a delicious lunch.

Tomatoes
Good news — tomatoes are also mostly water. “Tomatoes are around 94% water and a great source of vitamin C and antioxidants like lycopene,” Patel says. “Their high water content supports hydration, and their natural acidity and sweetness add flavour to meals without relying on heavy, salty dressings that can increase dehydration.”

Perfect for salads or snacking, add them to your list.

Strawberries
“Strawberries are about 91% water and bursting with vitamin C, antioxidants, and fibre,” says Patel. “They add natural sweetness to the diet without excess sugar, and their hydrating quality helps balance fluid levels in the body.”

Have them in your breakfast bowl or eat them as a snack throughout the day. They also make a great dessert.

Spinach
“Leafy greens like spinach might not seem like hydrating foods, but spinach is about 91% water and packed with magnesium, potassium, and folate,” she says. “These nutrients support normal muscle and nerve function, which can be important when you’re losing electrolytes through sweat.”