Summer is back and the sun is shining stronger than ever, making it difficult to stay comfortable outside, that’s why we need to take necessary measures.

Our body is made of up to 80% water, and that’s the way we are supposed to keep it, if we lose too many fluids it can become out of balance or dehydrated, which can manifest itself as weakness, fatigue, and muscle twitching, which can lead to more serious complications such as swelling of the brain, seizures, low blood volume, shock, and kidney failure. Most people know the 8×8 rule: sip 8 ounces of water eight times per day to stay hydrated, but since too often peopleneglect to follow this, here are some tips to prevent dehydration:

• Drink water before, during, and after you’re active.
• Drink coconut water with lemon if you will be exercising for longer than one hour.
• Avoid coffee, colas, or any caffeinated drink, since caffeine increase urine output and cause faster dehydration.
• Avoid high-protein diets.
• Avoid alcohol. It increases dehydration.
• Stop working outdoors or exercising if you feel dizzy, lightheaded or very tired.

8 Top Foods to Help Prevent Dehydration

The best, and easiest, thing you can do is to enjoy a balanced diet high in hydrating foods that you should eat before you even feel thirsty to maintain a proper water balance.

1. Watermelon
This amazing tropical fruit is 92% water and has several antioxidant-rich vitamins, including vitamins A, B6, B1 and C.

2. Cantaloupe
This delicious fruit is made of 90% water, and contains so much vitamin C that it provides you with almost your complete daily recommended dose.

3. Cucumbers
Cucumbers are packed with dehydration-busting potassium and dietary fiber to regulate the digestive system, and are rich in vitamin C.

4. Tomatoes
This delicious red veggie contains 95% water, and goes great as a side or on its own, tomatoes are packed with lycopene, an antioxidant that may reduce cancer risk.

5. Grapes
Grapes are a great source of resveratrol, an antioxidant that lowers blood sugar and can reduce cancer risk, this tiny fruit contains vitamins B1, B2, B6, V, and K, and potassium, also great in preventing dehydration.

6. Zucchini
This versatile vegetable has 95% water content, becoming one of the most hydrating foods you can eat, also a great source of folate, potassium, and vitamins A and C.

7. Grapefruit
Thanks to its high water content, this citrus fruit is perfect to keep your body hydrated, and is rich in dietary fiber making you feel fuller longer, also a good source of potassium and vitamins A and C.

8. Mixed green salad
Most leafy greens contain around 90-95% water, making them a great hydrating food, as well as perfect in a tasty salad, as they are a low-energy density food. They are also rich in thiamin, vitamin B6, iron, and potassium. Greens are also a great source of fiber, vitamins A, C, and K, folate and manganese.

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