As Mercury rises...and rises, and rises... it gives us a chance to flaunt our flawless faux tans and bask on beach days, but it can also bring on unexpected dehydration blues. Fatigue, headaches, nausea, and dizziness are signs we're not getting enough H2o in our system. While we know the standard daily 2 litres of water rule, when temps soar, our body needs more TLC in the hydration department. Guzzling more water is both boring and dangerous if you over-consume and, with a busy schedule, it’s easy to put hydration on the back burner. So, as twenty per cent of your water intake should come from foods, we've compiled a list of go-to snacks to spice up your hydration habits...



Grapefruit is a hydration super food. Incorporating it into your breakfast can add a bright start to your morning with its vibrant colour and zesty taste. Research says that compounds in grapefruit helps to fuel burning of fat and stabilise blood sugar, which reduces cravings. If you’re not a fan of the tartness of grapefruit, a strange but effective way to sweeten the bitterness is to add salt. Evenly sprinkle some sea salt onto wedges and allow them to soak in. The salt, too, will help alleviate dehydration – the minerals in good quality sea and himalayan salt hold water in your body.


Cauliflower is an excellent source of hydration. The versatile vegetable contains a whopping 92% water and can be used as base for almost anything (even pizza bases and pasta). For non-oven use, throw small raw or lightly steamed florets into your favourite salad for added crunch. Delicious!


Breakfast on the go? No problem. Toss together some of your favourite hydrating fruits like strawberries, blueberries and watermelon with coconut water and a few ice cubes in a blender. Whizz together for a nutritious, delicious and filling liquid snack that will keep you cool and hydrated. Adding water-rich fruits and vegetables (that aren’t overpowering in taste) like cucumbers, will give you a serious thirst quencher that can neutralise the fruit so isn’t too sweet.


Despite their teeny size, baby carrots have more water content than full-size carrots, and they’re sweeter too. Added bonus: a suggested serving size (about 5 baby carrots) gives you double your daily requirement of Vitamin A (essential for healthy eyes). Perfect for a snack-on-the-go, these miniature veggies taste amazing with hummus. Delicious and energising, win.


To add a little life to your water, throw in some strawberry, lime or lemon slices. You’ll be surprised how refreshing this small addition can be. It will increase the likelihood of you keeping up with your daily sip quota, and you’ll be getting a few bonus nutrients along the way. These colourful slices will make your water look as good as it tastes, too!

Story by Samantha Blanchfield

Comment (0)

  1. February 15, 2017

    Just got one of those water bottles that allows you to infuse fruit into your water… Gosh does it make hydrating so much easier/ more delicious!!

  2. February 15, 2017

    Cauliflower is my new favorite! Love putting it in a food processor and using it as a rice alternative – I had no idea it was a good source of hydration too

  3. February 15, 2017

    Glad to hear baby carrots have more water than full-size ones, they’ve always been my favourite snack x

  4. February 15, 2017

    What are other benefits to lemon water? Does it increase your metabolism?

    1. January 17, 2018

      It’s a great way to cleanse your digestive system first thing in the morning- many nutritionists and health giris swear by it! X