Struggle to drink enough water? These foods and drinks can help

If plain water isn’t your thing, you’re not alone. From tea and coffee to water-rich snacks, these simple swaps can help you stay hydrated during warmer weather.

Staying hydrated in the heat should be simple, right? With more of us carrying refillable water bottles than ever before, you’d think drinking enough water would become a habit. But for those of us who aren’t a big fan of plain water, trying to stay hydrated can feel like a chore – especially as temperatures start to rise. 

That nagging worry can creep in every time you reach for something caffeinated or fizzy instead of a glass of water. But while water is one of the best ways to stay hydrated, it’s far from the only option.

Fluids help our bodies regulate temperature, support digestion, flush out waste, and keep our brains functioning well. Not drinking enough can leave us feeling tired, headachy, dizzy, or struggling to concentrate.

The good news? Staying hydrated doesn’t have to mean forcing yourself to drink litres of plain water every day. Small changes – from choosing water-rich foods to mixing up what you drink – can help support your fluid intake during the summer months.

Foods and drinks that can help you stay hydrated

Picking foods with high water content

We get around 20% of the water we need from the foods we eat throughout the day, making water-rich meals and snacks a helpful way to support hydration. 

Many fruits and vegetables have particularly high water content. Fresh vegetables, such as cucumber, lettuce, celery, tomatoes, and bell peppers, have more than 90% water content, making them a good way to boost your fluid intake. Fruits like watermelon, strawberries, and oranges can also be a great choice, as they are rich in vitamins and antioxidants. 

If you struggle to remember to drink enough throughout the day, adding more hydrating foods to meals and snacks can be a gentle way to support your fluid intake without thinking too much about it. Things like salads, smoothies, yoghurt with fruit, overnight oats, soups, ice lollies made with blended fruit, and cucumber or watermelon snacks can all help. 

Our sister site, Nutritionist Resource, shares four simple summer drink recipes to help boost nutrients and vitamins while supporting hydration, plus recipes for ‘cool-down treats’ to help you in the hotter months. 

Drinks (other than water) that count towards hydration

When it comes to hydration, many of us worry that drinks like tea and coffee ‘don’t count’ because they contain caffeine. But according to the Association of UK Dietitians (BDA), the fluid in tea and coffee still contributes to your daily hydration.

“Any drink will help to promote hydration. Water from the tap is a great choice, not least because it’s readily available and free. Other drinks count towards our total fluid intake too; milk, fruit juice, tea, coffee and soft drinks are all over 85% water and can be included in total fluid intake,” the BDA explains.

While water is still one of the best choices, unsweetened tea and coffee can absolutely contribute towards your fluid intake. Milk can also help keep you hydrated, while smoothies, diluted fruit juice, herbal teas, and sparkling water can all be useful alternatives if plain water feels repetitive or unappealing.

If you enjoy fizzy drinks, switching some of them for flavoured sparkling water or adding fruit slices to chilled water can help make hydration feel a little more interesting. While carbonated drinks might feel a little more refreshing, studies suggest they may have other effects, too. Many fizzy drinks can contribute to bloating or acid reflux for some people. 

If you’ve been exercising heavily or spending long periods in the heat, drinks containing electrolytes may help replace minerals lost through sweating. However, for most of us, regular meals and fluids will usually be enough.

Looking after your body (and mind)

When we think about hydration, it’s easy to focus on physical symptoms like thirst or headaches. But not drinking enough fluids can affect how we feel emotionally, too. 

Even mild dehydration can leave us feeling tired, irritable, unfocused, or low on energy – which can make hot weather feel even more draining. Staying topped up throughout the day can help support concentration, mood, and overall wellbeing.

Keep an eye out for the signs that you might not be drinking enough. While feeling thirsty is one of the most obvious, dehydration can affect us in other ways, too. You might need to drink more if you:

• feel tired or sluggish
• have a headache
• feel dizzy or lightheaded
• have trouble concentrating
• have dry mouth or lips
• have darker urine than usual

If you have spent more time than usual in the heat, exercising, travelling, or feel unwell, it can also be helpful to top up your fluids more regularly. 

Why do some of us struggle to drink enough?

For some people, remembering to drink comes naturally. For others, it can be more of a challenge. Busy schedules, stress and changes in routines can all play a part. For neurodivergent people, including those of us with ADHD, staying hydrated can sometimes feel even more challenging. Difficulty recognising thirst cues, hyperfocus, forgetfulness, and sensory preferences around certain textures or temperatures can all make drinking enough feel harder to manage. 

The good news is that staying hydrated doesn’t have to have a one-size-fits-all approach. Finding the drinks, foods, and habits that work best for you is what’s important. 

Simple ways to make hydration easier

Choose drinks you enjoy, not just what you ‘should’ be drinking. Adding slices of fruit, cucumber, or mint to water can make it more palatable. If plain water feels unappealing, chilled, sparkling, or flavoured water may feel easier to drink. It’s better to have something you know you’ll enjoy than to avoid drinking altogether. 

Build hydration into your routine. Start by having a glass of water at set points in your day, like after you brush your teeth, when you sit down to catch up with a favourite show, or start off your workday with a cuppa.

Out of sight, out of mind. Keep a drink within sight while working or relaxing. A reusable bottle can be a helpful way of keeping it with you at home and on the go.

Set gentle reminders. Using your phone or smartwatch to prompt you throughout the day can help you stay on track without feeling intrusive. The aim is consistency, not perfection. If even one or two of those reminders help you to drink a little more, you’re starting to move in the right direction. 

Better hydration doesn’t have to be all or nothing

Staying hydrated isn’t about trying to be perfect or forcing yourself to finish litres of plain water every day. Small changes like adding more water-rich foods, swapping in herbal teas, or setting simple reminders to drink little and often can all make a difference.

Hot weather can put extra pressure on us and our bodies, so it’s important to find realistic ways to maintain your fluid intake. If you find yourself regularly struggling with low energy, headaches, digestive discomfort, or figuring out what nutrition habits work best for you, speaking with a nutrition professional may help you better understand your individual needs and start exploring new, healthy habits.