Nutrition experts share what’s actually happening and offer practical hydration tips.
It’s hot out there. When temperatures climb, staying hydrated gets a little more complicated, especially if your go-to summer foods happen to be the ones that increase your body’s fluid needs, trigger thirst, or cause you to lose a little more water than usual. While for most healthy adults, food alone doesn’t cause true dehydration, it is helpful to know what the science and experts say about which foods may have you reaching for your water bottle more often, particularly on the hottest days of the year.
Meet Our Expert
Sandra Arevalo, MPH, RDN, CDN, CDCES, FAND, registered nutritionist, spokesperson for the Academy of Nutrition and Dietetics, and director of community health and wellness of Jacob’s Family Pride Wellness Center at Montefiore Nyack Hospital
Beth Goodridge, RD, registered dietitian with Kaiser Permanente in Northern California
Related: 7 of the Best Hydrating Foods to Eat, According to Nutritionists
How What You Eat and Drink Affects Hydration
Dehydration happens when the body loses more fluid than it takes in. This typically happens through sweating, illness, or simply not drinking enough throughout the day. A handful of pretzels won’t cause you to become dehydrated, but some foods can leave you feeling thirstier than usual and even increase your fluid needs.
“There is no food that dehydrates,” says Sandra Arevalo, MPH, RDN, CDN, CDCES, FAND. “Some foods help you release water from your body, increasing urine production. They are called diuretics. On the other hand, we have high-sodium foods such as chips, canned foods, and processed meals, which increase the concentration of sodium in the blood. The body, to maintain the right electrolyte balance, retains water to dilute the blood. Diets that are high in protein also require more water to excrete waste products.”
Foods and Drinks That Can Make You Thirsty
Salty Foods
Think: chips and pretzels, processed meats, fast food, canned soups
