Food and Drinks to Keep You Hydrated During Those Hot Summery Days

I love summer! Action packed days of BBQ’s, family parties, beach cricket with friends, lounging in the hammock and mouth watering food.  We have all experienced those hot summer days covered in layers of sunscreen thinking ‘I am going to fry’.  The Australian sun can be extremely unforgiving and not drinking enough water during these hot days can cause dehydration.

Dehydration occurs when your body looses a significant amount of fluid, salts and minerals, caused by sweating.  When we become dehydrated we can feel symptoms of: tiredness, headaches, cramping and irritability.  It is recommended that during hot summer days, we should aim for 6-8 glasses of water per day.  How daunting!  Here are some tips to make sure you stay hydrated and beat the heat this summer!

Hydration Ideas:

Water melon

Nothing shouts summer than this childhood favourite.  Made of 90% water, watermelon is a great way to keep you hydrated whilst providing antioxidants, vitamin A and vitamin C.  Try blending watermelon with ice to make watermelon slushies or add to a rocket and feta salad


This humble vegetable is made of 96% water, making cucumber one of the highest containing water vegetables this summer.  Try eating cucumber fingers by cutting length ways into four alongside a favourite dip, or, blend with mint, banana and lime for a summery smoothie.

Ice blocks

Whether you are relaxing by the pool or cooling off after manning the BBQ, ice blocks are a great way to cool down and re-hydrate.  Since ice blocks we buy from the supermarket are concentrated with added sugars, preservatives and artificial colours, homemade ice blocks are not only super quick and easy, but they are a healthier alternative.  All you need is a freezer, blender and ice and you are already half way there to making your own ice blocks.  Flavour your ice blocks with your families favourite summer fruits or get creative with flavour combinations!  Some of my favourite combinations are: raspberry and yoghurt or watermelon, kiwi and mango or pine and lime ice blocks.


Drinking water during the summer months does not need to be boring! Be adventurous and keep icy flavoured water in the fridge or esky.  Try adding these combinations to water for that extra summer buzz: lemon and mint, orange and kiwi, raspberry and mint or lemon and cucumber. Aim for drinking 5-6 glasses of water per day to ensure you stay well hydrated and feeling good! You can even try our super easy recipe for Infused Water.


During the hot summer months salads can be a delicious and refreshing meal to have.  Not only are salads a great way to get those extra serves of veggies in, salads usually contain some of the highest water containing fruits and vegetables.  Get adventurous with salads this summer and experiment with different colours and flavours.  Why not try an Iceberg lettuce (96%), cucumber (96%), tomato (94%), watermelon (90%), cauliflower (92%) salad with a zesty lemon dressing?


So folks, stick with these top hydration ideas and you will find yourself feeling as cool as a cucumber this summer!

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