Staying Hydrated During Monsoon Is Very Important, Add These Water-Rich Foods To Your Diet

To combat the need for water we must develop a habit of drinking  at least 3-4 litres of water in a day including liquids and food.

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Jul 18, 2023 11:05 IST
Staying Hydrated During Monsoon Is Very Important, Add These Water-Rich Foods To Your Diet

Onlymyhealth Tamil

Our body is made up of 70% water which is a vital component of almost every metabolic reaction. Staying hydrated is very important to maintain basic metabolism. We often overlook the need of drinking water during the monsoon as the environment around us is cool consequently we have less urge to consume water. Physiologically, our body tends to lose more water during monsoon because the humidity outside resists evaporation of water from the body surface and in order to impart a cooling effect on the body, we sweat more. To ensure you don’t dehydrate, Claudia Ciesla, actress & certified nutritionist shares some water-rich food that you must include in your diet.

Monsoon is not just about cool weather, freshness and fun in the rain, but also about lots of infection along with humidity. The consumption of a moisture-rich food in our diet will also help to boost the hydration level in monsoon of the body as well as will supply essential nutrients which will improve our immunity as well. Let us dig deep and learn more about these healthy yet tasty eatables.

Staying Hydrated During Monsoon

Bottle Gourd

Lauki is a very commonly called name for bottle gourd. It consists of essential dietary fibres, Vitamin C, vitamin B and micro and macronutrients. It is also full of antioxidants which help in detoxification. Including a bottle of gourd juice as a morning snack as well as consuming it in the form of curry will help in rehydrating the body as well as replenishing it with ample essential nutrients. Its water content of 96% is good enough to quench our thirst. It is accompanied by other benefits like promoting weight loss, regulating blood pressure, preventing fatigue and many more.

Also Read: Monsoon Drinks: 4 Detox Drink You Should Try This Rainy Season


Water Rich Foods To Stay Hydrated In Monsoon

What to say about it, this is a wholesome vegetable. We can consume cucumber in many forms. We can have it as salad, in sandwiches, with curd, sambhar, smoothies, drinks and many more. Its water content is about 96%. It consists of essential nutrients like potassium, manganese, and vitamins like B, C, K. It keeps our body hydrated and energised. Apart from this, it keeps our skin radiant and healthy.


Tomatoes consist of 95% of water, vitamins A, C and E as well as antioxidants like lycopene. It helps in keeping our eyes, skin and immune system healthy along with rehydrating our body. We can include tomatoes in salads, sandwiches, scrambled eggs, drinks, smoothies and in cooking vegetables.


Green leafy vegetables house a very essential nutrient that is iron which plays a vital role in oxygen transport and maintaining the immune system healthy. It consists of 93% water, not as high as other fruits but it also compliments our body with antioxidants, minerals and vitamins. We can consume it in the form of salad, cooked with pulses or as juice.

Also Read: From Tulsi To Neem, Ayurvedic Herbs To Prevent Infection In Monsoon


It has 90% water content and is rich in nutrients like iron, calcium, folic acid, vitamins like A and K. Along with providing significant hydration the vital nutrients present in it will keep up with oxygen-rich blood.

The overall water content in our bodies depends on the availability of food and the amount we eat. Studies suggest that about 20-30% of the moisture we consume comes from food. However, the fluid we drink contributes more to our body's water content. Therefore, starting the day with a glass of water is a great way to begin instead of consuming solid food.

Hydration Tips for the Monsoon Season

To maintain optimal hydration during the monsoon season, here are some valuable tips to keep in mind:

Drink plenty of water: Make a conscious effort to drink an adequate amount of water throughout the day, even if you don't feel thirsty. Carry a water bottle with you to ensure you have access to water whenever needed.

Limit caffeine and alcohol: Both caffeine and alcohol can act as diuretics, increasing fluid loss. While it's tempting to indulge in hot beverages during the rainy season, moderation is key.

Consume hydrating foods: Include water-rich foods, as mentioned earlier, in your daily meals and snacks. These foods not only help with hydration but also offer nutritional benefits.

Also Read: 5 Low Glycemic Index Fruits Perfect For Diabetics


As we revel in the rainy season, let us not overlook the importance of staying adequately hydrated. While the cooler climate may trick us into believing we need less water, our bodies still require proper hydration to function optimally. In India, Monsoon calls for fried snacks with our local cuisine i.e. tea. Consumption of these snacks also leads to water loss from cells. To tackle the elevated humidity ratio, dehydration, and infections we have to keep our bodies hydrated and filled with vital nutrients to maintain proper immunity and metabolism.