Water helps… but the right hydrating foods and drinks can keep you feeling refreshed and energised too
Nazia Khan is a Luxury Wellness Coach with more than 1,000 global transformations, her CK App and 1:1 coaching blend mindset, health optimisation and high-performance habits for lasting results. She answered a few questions about hydrating foods and drinks and how to feel your best, to read her full nutrition interview with What’s On on nutrition, see here.
Why hydration matters
Hydration isn’t just important, it’s essential for how your body functions every day.
As Nazia explains:
“Hydration is foundational. Think of it like this, you wouldn’t drive a car without fuel, so why run your body without water? It’s not optional. I always say, water is more important than food.”
She recommends aiming for around two to three litres of fluid daily. And while plain water is great, there are plenty of other smart ways to hydrate too.
“Beyond plain water, try herbal teas, infused waters (with mint, citrus, or cucumber), and high water content fruits. I often add a pinch of Himalayan salt or an electrolyte tablet to support better fluid absorption – especially if you’re sweating more or fasting.”
Hydrating drinks to try
If you struggle to drink enough water, these refreshing options can help boost your intake:
- Herbal teas
- Infused water with mint, citrus or cucumber
- Coconut water
- Smoothies made with fruit and leafy greens
- Electrolyte-enhanced drinks (especially after sweating)
Cooling, hydrating snacks and meals
Food can also play a big role in hydration – particularly meals with high water content or refreshing ingredients.
Some of Nazia’s favourites include:
- Chilled cucumber and mint yoghurt bowls
- Fresh fruit platters with watermelon, berries and kiwi
- Smoothies with coconut water, spinach, mango and chia seeds
- Grilled veggie wraps with hummus
- Cold quinoa or lentil salads with lemon dressing
- Frozen banana “nice” cream
These are light, nourishing and naturally hydrating, ideal for warm days or when you want something refreshing.
Nutrient-rich foods that support hydration and energy
When your body needs replenishing – especially after fasting, exercise or long days, focus on water-rich, nutrient-dense foods.
Vegetables
- Spinach
- Kale
- Broccoli
- Sweet potatoes
Fruits
- Blueberries
- Avocados
- Papaya
- Pomegranate
Proteins and healthy fats
- Eggs
- Salmon
- Lentils
- Chia seeds
- Almonds and walnuts
Whole grains
Nazia explains these foods help restore balance in the body:
“These foods help replenish energy stores and support sustained energy release.”
The takeaway
Hydration goes far beyond drinking water alone. By combining fluids with water-rich foods, balanced meals and electrolyte support when needed, you can keep your body energised, focused and functioning at its best.
Small daily habits – like adding fruit to your water or choosing cooling snacks, can make a big difference to how you feel.
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