13 Best Foods To Recover After Dehydration

Thirst is a lagging signal—it means that by the time you feel thirsty, your body is already a little dehydrated. Dehydration is when your body loses more fluids than it takes in. Heat, medication, diarrhoea, digestive issues, and excessive sweating are just a few of the many causes of dehydration.

When dehydration sets in, it can leave you feeling weak, dizzy, exhausted, and even with a dry mouth or difficulty concentrating. While drinking water is often the go-to solution, it’s not always enough. Sometimes, your body craves more than just water, especially when you’re thinking long-term hydration—it needs different forms of hydration to restore balance and fluids in the body.

Thankfully, there are more ways to rehydrate than just sipping plain water or drinking juices or ORS. Foods that we’ve shared in this blog can help replenish both fluids and electrolytes in your body to recover after dehydration.

So, keep reading to learn what are the best foods to eat when you're dehydrated, so you can fuel your body back to full hydration.

What Are The Best Foods To Eat After Dehydration? 13 Foods To Hydrate The Body
Dietitian’s Recommendation
The Final Say
FAQs
References

What Are The Best Foods To Eat After Dehydration? 13 Foods To Hydrate The Body

13 Foods To Hydrate The Body What Are The Best Foods To Eat After Dehydration

Here are the best foods for dehydration:

1. Cucumbers

Cucumbers are 95% water, which makes them a hydrating and refreshing superfood for battling dehydration. They are packed with anti-inflammatory compounds and help remove waste from the body and reduce irritation. Some early research suggests cucumbers may even support anti-ageing and wrinkle prevention. So, slice up your cucumbers, sprinkle a little black salt and hydrate away!

Here are the nutrients in 100 grams of cucumber:

Magnesium: 13 mg (3% DV)
Phosphorus: 24 mg (3% DV)
Sodium: 2 mg (0% DV)
Vitamin A: 105 IU (2% DV)
Vitamin B6: 0.04 mg (3% DV)
Vitamin C: 2.8 mg (5% DV)
Vitamin K: 16.4 mcg (14% DV)

2. Celery

This fibrous veggie satisfies your craving for crunch while being packed with 95% water by weight, just like cucumbers. Celery is a guilt-free, low-calorie food with great hydrating power. Celery is also loaded with various vitamins and minerals.

Here are the nutrients present in 100 grams of celery:

Calcium: 94.4 mg (7% daily value)
Magnesium: 26 mg (6% DV)
Phosphorus: 56.6 mg (5% DV)
Sodium: 189 mg (8% DV)
Vitamin A: 51.9 mcg (6% DV)
Vitamin B6: 0.175 mg (10% DV)
Vitamin C: 7.32 mg (8% DV)
Vitamin K: 69.1 McG (58% DV)

3. Iceberg Lettuce

Iceberg lettuce is made up of 95% water, making it a great hydrating base for your summer salad. It's a simple, low-calorie way to add hydration to your diet. Add it to salads, sandwiches, wraps, etc., for dehydration recovery.

Here are the nutrients found in 100 grams of iceberg lettuce:

Magnesium: 9 mg (2% DV)
Phosphorus: 14 mg (2% DV)
Sodium: 5 mg (0% DV)
Vitamin A: 238 IU (5% DV)
Vitamin B6: 0.08 mg (6% DV)
Vitamin C: 2.8 mg (5% DV)
Vitamin K: 24.7 mcg (21% DV)

Also Read: Best Foods for Improving Magnesium and Potassium Levels, Benefits & Importance

4. Zucchini

Look for fresh zucchini this summer! Like its relatives (cucumber, watermelon, etc.), this popular summer squash is packed with water—almost 95%. Even better, zucchini is loaded with antioxidants like beta-carotene, lutein, and zeaxanthin, which are especially great for eye health.

Here are the nutrients in 100 grams of zucchini:

Magnesium: 18 mg (5% DV)
Phosphorus: 38 mg (5% DV)
Sodium: 8 mg (0% DV)
Vitamin A: 200 IU (4% DV)
Vitamin B6: 0.2 mg (15% DV)
Vitamin C: 17.9 mg (30% DV)
Vitamin K: 3 mcg (3% DV)

5. Watermelon

It’s no surprise watermelon made it to this list — ‘water’ is even in the name! Watermelons are made up of 91% water, making them super hydrating while being delicious. They’re also packed with lycopene, which helps protect your cells from sun damage and boosts your skin. Watermelon, along with cantaloupe and honeydew, is a top choice when you’re feeling dehydrated.

Here are the nutrients found in 100 grams of watermelon:

Magnesium: 10 mg (2% DV)
Phosphorus: 11 mg (2% DV)
Vitamin B6: 0.045 mg (4% DV)
Vitamin C: 8.1 mg (14% DV)

6. Strawberries

Strawberries are sweet enough to be a dessert on their own, but they offer more than just great taste. Packed with flavonoids, strawberries are 91% water for excellent hydration and may improve brain function. In fact, one study found that eating more berries could help delay cognitive aging by up to 2.5 years.

Here are the nutrients found in 100 grams of strawberries:

Calcium: 16 mg (2% daily value)
Magnesium: 13 mg (3% DV)
Phosphorus: 24 mg (3% DV)
Vitamin C: 58.8 mg (99% DV)
Vitamin K: 3 mcg (3% DV)

7. Cauliflower

Surprised to see this vegetable here? Well, cauliflower actually has 92% water while being rich in vitamin C, vitamin K and other key nutrients. Cauliflower (as well as other cruciferous vegetables) contain nutrients that also can help reduce the risk of cholesterol and reduce cancer, besides being a great dietary addition for dehydration recovery. Try it crushed as a substitute for mashed potatoes!

Here are the nutrients found in 100 grams of cauliflower:

Calcium: 22 mg (2% daily value)
Magnesium: 15 mg (4% DV)
Phosphorus: 44 mg (6% DV)
Vitamin B6: 0.18 mg (13% DV)
Vitamin C: 48.20 mg (80% DV)
Vitamin K: 15 mcg (13% DV)

Also Read: 7 Low FODMAP Diet Indian Foods & 7-Day Meal Plan For Your Digestive Wellness!

8. Tomatoes

Many people consider tomatoes to be vegetables, but in fact they are fruit with the highest water content, being 95% water, making them a perfect food for dehydration recovery. Rich in lycopene, they help protect cells from damage. Fresh tomatoes are perfect in homemade salsa, salads, and sandwiches.

Here are the nutrients found in 100 grams of tomatoes:

Magnesium: 11 mg (3% DV)
Phosphorus: 24 mg (3% DV)
Vitamin A: 833 IU (17% DV)
Vitamin C: 13.7 mg (23% DV)
Vitamin K: 7.9 mcg (7% DV)

9. Kiwi

Packed with 83% water to keep you refreshed, kiwis are perfect for quenching your thirst and providing dehydration recovery on a hot day when you want something tangy and sweet. Kiwis are loaded with vitamins and antioxidants, making it a tasty, healthy way to stay hydrated.

Here are the nutrients found in 100 grams of kiwi:

Calcium: 34 mg (3% daily value)
Magnesium: 17 mg (4% DV)
Phosphorus: 34 mg (5% DV)
Vitamin B6: 0.1 mg (8% DV)
Vitamin C: 92.7 mg (155% DV)
Vitamin K: 40.3 mcg (34% DV)

10. Peaches

Fragrant and juicy, peaches are a summer favourite that are also packed with dehydration recovery properties, containing about 89% water. They’re a perfect juicy snack to keep you refreshed, especially during warm weather.

Here are the nutrients found in 100 grams of peaches:

Calcium: 6 mg (1% daily value)
Magnesium: 9 mg (2% DV)
Phosphorus: 9 mg (1% DV)
Sodium: 0 mg (0% DV)
Vitamin A: 326 IU (7% DV)
Vitamin B6: 0.02 mg (2% DV)
Vitamin C: 6.6 mg (11% DV)
Vitamin K: 3.2 mcg (3% DV)

11. Yoghurt

Yoghurt is a great hydrating option, with its creamy texture and high water content. It helps keep you refreshed while also providing probiotics for digestive health. It also contains electrolytes that can help replace lost electrolytes.

Here are the nutrients found in 100 grams of plain yoghurt:

Calcium: 110 mg (11% daily value)
Magnesium: 12 mg (3% DV)
Phosphorus: 95 mg (14% DV)
Sodium: 46 mg (2% DV)
Vitamin A: 98 IU (2% DV)
Vitamin B6: 0.05 mg (4% DV)

12. Oranges

Serving half-time oranges is a ritual in many sports and offers players a welcome explosion of hydration. This citrus fruit, with its high water content of about 86%, is packed with vitamin C and not only hydrates but also supports your immune system.

Here are the nutrients found in 100 grams of oranges:

Calcium: 40 mg (4% daily value)
Magnesium: 10 mg (2% DV)
Phosphorus: 14 mg (2% DV)
Vitamin A: 225 IU (5% DV)
Vitamin B6: 0.1 mg (6% DV)
Vitamin C: 53.2 mg (89% DV)

Also read: Winter And Dehydration: 11 Tips To Keep Your Self Hydrated And Reasons To Drink More Water In Cold Weather!

13. Bell Pepper

Hydrating, budget-friendly, and packed with dehydration recovery benefits, bell peppers are a versatile snack for a hot day, with 92% water content. Bell peppers of all colours help quench your thirst, but green peppers top the list in water content. Plus, they’re rich in antioxidants. Enjoy them with homemade hummus for dipping, toss sliced peppers into noodle dishes, or halve them for a delicious vegetarian chili.

Here are the nutrients found in 100 grams of bell pepper:

Magnesium: 12 mg (3% DV)
Phosphorus: 26 mg (4% DV)
Vitamin A: 3131 IU (63% DV)
Vitamin B6: 0.3 mg (23% DV)
Vitamin C: 127.7 mg (213% DV)
Vitamin K: 4.9 mcg (4% DV)

Dietitian’s Recommendation

Staying hydrated and avoiding dehydration is essential for your overall health and well-being, and the best way to achieve it is by drinking a lot of water and integrating moisturising foods into your diet.

I recommend drinking at least 2.5-3.5 litres of water throughout the day, and adding other water-based drinks like fruit-infused water, broths, juices, etc. into the mix. Also incorporate moisturising vegetables and fruits into your meals for a hydrating boost.

Dt. Lavina Chauahan

The Final Say

You can get dehydrated due to many different reasons, such as fever or digestive health, as well as excessive sweating, overheating or certain medicines such as diuretics. Drinking water is a great way to hydrate your body, but it can often be difficult to keep up with the several glasses of water each day.

So, we have water-rich foods to add to your diet to help you keep your body hydrated and avoid dehydration. Some of these foods with around 90% water content or more include watermelon, cauliflower, zucchini, etc.

FAQs

1. What should you eat when you are dehydrated?

When you're dehydrated, opt for water-rich foods like watermelon, cucumbers, and oranges to help rehydrate. Pair them with electrolyte-rich snacks like coconut water or yogurt for an extra boost.

2. How quickly do you rehydrate?

Dehydration can manifest itself as thirst, headaches and dry skin. Drinking water, isotonic sports drinks or skim milk are all ways to rehydrate.

3. Which foods hydrate the body?

Foods like watermelon, cucumbers, strawberries, oranges, and celery are great for hydration, as they have high water content. Yoghurt and bell peppers also help keep you refreshed and hydrated.

References

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