6 water-rich fruits to help you stay hydrated in summer

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Summer is often a favourite time of the year, because it means warmer and brighter days. School holidays allow you to spend more time with the kids, and the weather is ideal for outdoor activities and travel adventures.

To make the most of the summer season, it’s crucial to stay hydrated. Dehydration can cause tiredness, confusion, and muscle cramping; all symptoms that will prevent you from enjoying summer.

6 water-rich fruits and how to eat them

Here are six water-rich fruits to help you stay hydrated throughout summer.

1. Mangoes (contain up to 83% water)

Add mangoes to your diet if you’re looking for something sweet and refreshing to enjoy this summer. Mangoes contain up to 83% water, so consuming the fruit regularly will help replenish your body’s lost fluids.

In addition to warding off dehydration, mangoes are also low in calories, and packed with nutrients that can support eye health, improve digestive health, and prevent diabetes.

To ensure that your kids tick off all the activities on their summer bucket list, serve them mango smoothies on a regular basis. Smoothies are one of the fastest ways of incorporating fruit into your diet, and an easy way to get kids to up their intake.

2. Blueberries (contain up to 84% water)

Blueberries are versatile fruits, and you can enjoy them in many different ways. Eat them on their own, or use them to make desserts such as cheesecakes, tarts, and muffins. You can also add blueberries to your ice lollies, salads, and cocktails.

Blueberries are great for hydration because they contain up to 84% water. Studies also show that consuming blueberries daily can prevent oxidative damage in the DNA, reducing a person’s risk of developing cancer. Oxidative damage is also linked to neurological diseases such as sclerosis, memory loss, and Alzheimer’s.

It’s worth looking out for offers on fruits from popular stores that have weekly deals on products. Make sure to check regularly for Aldi, Lidl, Morrisons and Costco offers as they often feature promos for different fruits. Scoring cheaper deals will allow you to enjoy fresh fruit without spending a fortune.

3. Apples (contain up to 86% water)

The old saying “An apple a day keeps the doctor away,” remains relevant. Apples have a high water content, and are also high in fibre.

The health benefits of apples don’t end there. This fruit is also good for your heart, lowers your risk of diabetes, and promotes gut health. Apples can also help to fight asthma, because they contain antioxidants that protect your lungs from oxidative damage.

There are many ways to enjoy apples. Add them to your salads (and serve them at your next summer garden party), make apple sauce, or dip them into peanut butter. You can also use them to make desserts such as apple crumble and baked apples.

4. Pineapples (contain up to 86% water)

There’s a reason why pineapples are usually associated with summer; their high water content is perfect for keeping everyone hydrated during hot weather. Pineapples are also abundant in vitamin C, which boosts your immune system and lessens your risk of infections and illnesses.

According to the US Department of Agriculture, pineapples are loaded with proteins, carbohydrates, fibre, and manganese. They also contain antioxidants that can help prevent inflammation in the body.

Besides eating pineapples fresh, you can also grill them, or use them to make tropical fruit salads. Pineapples also work well in smoothies, muffins, pizzas, pancakes, and even cookies.

5. Papayas (contain up to 88% water)

Papaya is a juicy fruit that contains up to 88% water. Eating papayas regularly can help to keep your heart healthy, because they contain antioxidants that prevent the oxidation of cholesterol in your body. Once cholesterol is oxidised, it can create blockages in your arteries, resulting in heart diseases.

Another health benefit papayas offer is their ability to protect the skin against sun damage. Papayas are packed with lycopene and vitamin C that can protect your skin and reduce the signs of ageing.

Just like the other fruits mentioned, you can enjoy papayas in many ways. Use them as a tangy appetiser, make ice lollies or smoothies, or add some chunks to your salad.

6. Watermelons (contain up to 92% water)

When it comes to the most water-rich fruits, watermelon tops the list. Watermelons contain up to 92% water, so they’re an excellent choice for your daily water intake. Watermelons also have low calorie density and can aid in weight management, as you’ll feel full for longer periods.

Watermelons can help to relieve muscle soreness, maintain your skin health, and improve your digestion. The vitamin A content of watermelons also helps to keep your eyes healthy.

Great ways to eat watermelon include serving it in a salad with feta or prosciutto. You can even make it into a salsa. Check out our guide to melon companion plants for growing tips too.

Enjoy water-rich fruits in summer

Now that you know which fruits keep you hydrated, look out for them on your next grocery shop. Remember to store them properly at home, so you can minimise wastage and get the most use from them. And most importantly, be creative in how you enjoy different fruits; that way, you won’t get bored and will find it easier to establish a new, healthy habit.

How do you incorporate water-rich fruits into your diet?

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