No need to say how important it is for children and not only them to stay hydrated with healthy, balanced and pure water. In summer, especially in the last years when the dog-days take over the whole country and we no longer make the difference between warm and canicular season, it is essential that everything we eat be accompanied or contain enough water to help the body to fight the high temperatures.

The proper hydration is directly responsible for the thermal comfort on a hot day because water helps to adjust the temperature, to reduce the blood pressure by fluidizing blood circulation and to prevent the dehydration that may have serious effects, especially on long term.

Besides the minimum 2 litres of water recommended to consume and supplement depending on your needs (effort, sun exposure), in summer foods also have to contribute to hydration, not to request more effort from the body and to bring a high liquid intake. We made a list of some foods that you can eat but you can also give them to the children who are more vulnerable during the dog-days.

1. Watermelon

Do you recognise… do you know anything more delicious than a cold watermelon, full of sweet water on a hot day? 95% water, and the rest are just essential mineral salts and fibres.

2. Cucumbers

Simple, in salad or in a mint and lime drink, the cucumbers are among the vegetables with the highest water content.

3. Tomatoes

Besides cucumbers, they are important sources of vitamins and antioxidants that contribute to a delicious hydration.

4. Green salad

It is 90% water and besides the ones listed above it is a basic element in summer. Pay attention to its origin –a big and rich salad may have a high-nitrate content!

5. Cabbage

Also rich in water and a trustworthy ally in weight-losing or detox diets if eaten raw.

6. Avocado

One of the most filling foods, rich in fibres and healthy fats – a true source of health and … water.

7. Pomegranates

Tasteful, full of antioxidants and perfect for summer snacks.

8. Oranges

We know oranges remind you of Christmas but they are perfect for summer because they contain a lot of water and the C vitamin intake is important for temperature adjusting.

9. Natural yoghurt

Cool, nutritional, easy, hydrating, the yoghurt (especially the drinking yoghurt) is the perfect way to start or end a day. Besides in case of burns it is a good external hydrating agent.

10. Vegetable soup

It can be easily prepared, eaten quickly, it can be nutritious and it contains vegetable minerals and salts that best hydrate on a warm day. The main point is not to eat it steamy.

Moreover, complete with cold natural tea, lemonade or fruit fresh and avoid fat, roasted, spicy, heavy foods. We assure you that your summer will be much easier to bear!