As temperatures soar, hydration becomes a top health priority. But did you know that some everyday foods may be quietly sabotaging your efforts to stay hydrated?
Dr Shrey Kumar Srivastav, Senior Consultant and Physician at Sharda Hospital in Noida, warns that while most people focus on drinking more water in summer, they often overlook the foods that might be drying them out. “Certain foods, especially those high in salt, sugar, or caffeine, can pull water from your cells and lead to dehydration, especially in the hot and humid months,” says Dr. Srivastav.
Foods That Silently Dehydrate You In Summer
Here are 7 sneaky culprits you may want to limit this summer:
1. Salty Snacks
Chips, pretzels, and salted nuts may be your go-to beach munchies, but they’re packed with sodium, which draws water out of your cells. “Excess sodium forces the kidneys to work harder to flush it out, using more water in the process,” explains Dr. Srivastav.
Healthier alternative: Opt for unsalted or lightly salted nuts, and pair snacks with hydrating fruits like watermelon or cucumber.
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2. Processed and Cured Meats
From sausages to deli meats, these are often loaded with preservatives and salt. “Processed meats are dehydrating because of their high sodium content and low water content,” says Dr. Srivastav.
Healthier alternative: Choose fresh, lean cuts of meat and accompany them with a side of greens or a hydrating salad.
3. Caffeinated Drinks
While iced coffee and energy drinks may seem refreshing, caffeine is a natural diuretic. “It increases urine output, which can lead to more fluid loss than intake, particularly if consumed in excess,” warns Dr. Srivastav.
Healthier alternative: Try herbal iced teas or infuse your water with lemon, mint, or berries for flavour without the dehydrating effects.
4. Pickles and Fermented Foods
Yes, they’re tangy and great with summer meals—but fermented foods like pickles, sauerkraut, and kimchi are often high in salt. “They can tip your sodium balance and increase the risk of dehydration if eaten excessively,” he notes.
Healthier alternative: Eat in moderation and balance with fresh vegetables or yoghurt.
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5. High-Protein Diets
While protein is essential, consuming too much, especially animal-based proteins, can put strain on the kidneys and increase water loss. “The body needs more water to metabolise protein, which can contribute to dehydration if not compensated,” explains Dr. Srivastav.
Healthier alternative: Mix up your protein sources with more plant-based options and ensure adequate fluid intake.
6. Baked Goods and Sugary Treats
Cookies, cakes, and pastries might satisfy a sweet tooth, but can have the opposite effect on hydration. “Excess sugar in the bloodstream pulls water out of your cells through osmosis,” says Dr. Srivastav. This is particularly concerning during summer when fluid needs are already elevated.
Healthier alternative: Fresh fruits or smoothies can satisfy sweet cravings while boosting hydration.
7. Alcohol
That cold beer or cocktail may seem like the perfect way to cool off, but alcohol is a major dehydrator. “It suppresses the release of vasopressin, a hormone that helps your body retain water, leading to increased urination and dehydration,” warns Dr. Srivastav.
Healthier alternative: If you drink, follow the one-to-one rule—one glass of water for every alcoholic beverage.
Bottomline
Dr Srivastav advises being more mindful of your summer diet, especially during heat waves or if you’re spending time outdoors. “It’s not just about what you drink, but also what you eat. Small dietary changes can make a big difference in how you feel and function during summer. So, as you stay cool this season, don’t just reach for the water bottle—rethink your plate too.