The three most important things you need to know about staying hydrated in the heat

Normally, about 20 percent of our fluids come from food, so eating more foods with a high water content makes sense when it’s warm. Watermelon is an obvious choice, along with grapes, strawberries, peaches, citrus fruits, cucumbers, lettuce, zucchini, celery, tomatoes, red peppers, cauliflower and cabbage.

Make a hydrating salad by combining halved green grapes, diced cucumber and zucchini, chopped celery sticks and a handful of chopped fresh mint leaves. For the dressing, mix the juice and zest of half a lemon with 1 tablespoon of extra virgin olive oil, 1 tablespoon of honey, 1 tablespoon of apple cider vinegar, and a little salt and pepper. Pour over the dressing and mix well just before serving. It goes well with grilled fish.

3. Foods to avoid in hot weather

Staying hydrated isn’t just about getting fluids—we also need to limit fluid-depleting foods. A diet high in salt is a major culprit in dehydration, and the problem isn’t just salt added at the table. Salt appears in all kinds of processed foods and snacks, as well as in fried fast food, cured meats and soy sauce.

And finally, asparagus, artichokes and beetroot have a mild diuretic effect. While they are undoubtedly nutritious and delicious, they are best saved for cooler weather.

This article is being updated with the latest information.