It's the advice we've heard a thousand times: drink more water. And yes, staying hydrated is one of the simplest things you can do for your health. But as temperatures climb and the UK basks in a summer heatwave, it's worth asking: is water alone actually enough?
The short answer is: not always. True hydration is a more nuanced business than simply hitting your eight glasses a day, and a growing body of nutritional science, along with some well-established wisdom, suggests that what you eat and drink alongside water matters enormously. From electrolyte balance to gut-friendly drinks and water-rich seasonal produce, here's how to think about hydration more holistically this summer…
Why Water Alone Sometimes Falls Short
When you sweat (and in this heat, you're sweating more than you realise), you lose more than just water. You lose electrolytes: minerals including sodium, potassium, magnesium and chloride that play a critical role in regulating fluid balance, nerve function and muscle contraction. Replenish the water without replacing the electrolytes, and you may find yourself still feeling fatigued, experiencing headaches or dealing with muscle cramps, even though you've been drinking all day steadily.
This is why athletes have long known that rehydration isn't just about volume, it's about composition. And it's not just relevant to marathon runners. A long day at work, an outdoor walk in 28-degree heat, or an energetic morning Pilates session can all leave your electrolyte levels depleted in ways that plain water won't fully address.
The good news is you don't need to reach for a neon sports drink. Natural, everyday foods and drinks can do the job just as effectively.
Electrolytes: Getting the Balance Right Naturally
Potassium is one of the most important electrolytes for hydration, and it's abundant in foods most of us already eat: bananas, avocados, leafy greens and sweet potatoes are all excellent sources. Coconut water has had a well-deserved moment in the wellness spotlight for exactly this reason, it's naturally rich in potassium and a genuinely useful post-exercise or mid-heatwave drink, provided you choose an unsweetened variety.
Magnesium, meanwhile, tends to be chronically under-consumed in the UK. It supports muscle recovery, nervous system regulation and sleep, all of which can suffer during the hotter weather. Seeds, dark chocolate, legumes and leafy greens are your best dietary sources, and a magnesium supplement in the evening is a popular addition to many routines.
Sodium gets a bad press, but in modest amounts it's essential for fluid absorption. A small pinch of good quality sea salt in a large glass of water, along with a squeeze of lemon, is an old-fashioned but surprisingly effective hydration hack, particularly first thing in the morning or after exercise - Char starts every morning this way.
Eat Your Water: Seasonal Produce for Hydration
Perhaps the most overlooked source of hydration is food itself. Many fruits and vegetables are composed of more than 90% water, and eating them delivers that water in a form the body absorbs slowly and efficiently, alongside vitamins, minerals and fibre that support overall health.
This time of year, the UK is genuinely spoilt for choice when it comes to high-water produce. Cucumber is the classic, sitting at around 96% water, and its mild flavour makes it endlessly versatile - sliced into water with mint, added to salads, or blitzed into a chilled gazpacho. Watermelon is another summer staple with impressive hydrating credentials, as well as a useful dose of lycopene, an antioxidant associated with heart and skin health.
Courgette, abundant in British gardens and markets throughout June and July, is similarly water-rich and worth leaning into: spiralised, griddled, roasted or thinly sliced into a salad, it's one of the most adaptable vegetables of the season. Strawberries, tomatoes, lettuce and celery round out a list of summer foods that effectively double as hydration sources.
Building meals and snacks around these ingredients during a heatwave isn't just sensible, it's a gentle, pleasurable form of self-care that doesn't feel like effort.
Putting It Together
The simplest way to upgrade your hydration this summer is to think of it as a layered habit rather than a single task. Keep drinking water, it's still the foundation. But alongside it, add a source of electrolytes, consider swapping one soft drink a day for a gut-friendly prebiotic alternative, and build your meals around the season's most water-rich produce.
Your body does an extraordinary amount of work regulating its temperature, digesting food, supporting your immune system and keeping you thinking clearly, all of it dependent on being properly hydrated. This summer, give it everything it needs.