High temperatures in summer often cause dehydration. We can stay hydrated by drinking enough water and eating fruits and vegetables with high water content.

According to Suc khoe & Doi song newspaper, water is essential for the functioning of many inner organs of humans, especially the kidneys. The dehydration of the body comes from human movements, perspiration and urination. Dehydration, or loss of water, may cause cramps, dry mouth, fatigue, headache, high heart rate, and lower blood pressure. It may also cause an electrolyte imbalance, which is risky for health. The water loss should be offset by supplying appropriate liquids for the body, particularly in case of workout or a high-temperature environment. A simple way to supply water for the body is to drink water, fruit juices, or milk. Water can also be supplied by eating fruits and vegetables with high water content. Not only having water, fruits and vegetables also contain antioxidants, vitamins and minerals, which are essential for the body. Following are fruits and vegetables with high water content and are recommended during hot summer days: Watermelon: This fruit has high water content, as 92% of watermelon is water. A glass of watermelon juice can supply some 120ml of water, dietary fiber, vitamins A and C, and magnesium. Though the fruit supplies just a small amount of calories, those with diabetes should not drink watermelon juice, as it may increase blood sugar. Cantaloupe: Also known as rockmelon or sweet melon, it is a water-rich fruit with 91% of it is water. Aside from water, cantaloupe is also a good supply source of vitamin A, which can help strengthen the immune system. The sweet melon can be eaten fresh, or prepared as a smoothie or a salad. Orange: This citrus fruit is also rich in water: an orange can give half a glass of juice. Orange has dietary fiber, vitamin C and potassium. Vitamin C and potassium can help improve the immune system and cardiovascular health. Cucumber: The fruit has the highest water content, with 96% of it being water. Cucumber supplies a small amount of calories and is a good source of vitamins and dietary fiber. Cucumber can be eaten fresh, or be prepared as a salad. The drink with some slices of cucumber added with some mint leaves and lemon juice is highly recommended for summer days. Tomato: The berry contains 94% of water, vitamins A, C, K and B6, minerals like calcium, potassium and magnesium, and lycopene (a non-provitamin A carotenoid). Lycopene, which is found abundantly in ripe, red tomato, can help prevent lipid oxidation and reduce LDL (low-density lipoprotein) cholesterol (sometimes called “bad” cholesterol). Tomato can be eaten raw or cooked. Mushroom: Up to 92% of mushroom is water. It is rich in vitamins D and B2, which are good for the skin and the nervous system. Spinach: The leafy green has 93% of water. This vegetable is thus a good supply source of water for the body, and a good source of iron that helps convey oxygen throughout the body. Spinach can be blended as a smoothie, or cooked as a soup.