‘One of the most hydrating foods you can eat, at around 96% water. I slice it into a jug of water with mint, grate it into yogurt for a quick tzatziki or fold it through a grain salad.’

Try our smashed cucumber salad recipe

Juicy, sweet and a source of potassium – ‘one of the key electrolytes for hydration’ – it also contains antioxidant lycopene, which research suggests may benefit heart health, too. ‘Try it with feta, mint and lime, or blend it into a chilled soup.’

Try our spicy watermelon salsa recipe

‘Both are 85-88% water and also provide potassium and calcium, plus live cultures for gut health – a healthy gut absorbs fluid and nutrients more efficiently. Kefir is a great post-exercise drink, as it delivers fluid, electrolytes and protein in one go.’

Try our matcha, kefir natural yogurt and kiwi chia pudding recipe

‘A bone or vegetable broth is one of the most underrated hydration tools, especially in cooler months. For summer, gazpacho is perfect – just blend tomatoes, cucumber, peppers and olive oil, for electrolytes and healthy fats, too.’ 

Try our summer vegetable gazpacho recipe

‘Oranges are 87% water and also provide vitamin C, which supports iron absorption and overall cellular function.’ All berries are great, but strawberries are about 91% water. ‘High in vitamin C, they’re lovely with a splash of balsamic and black pepper, blended into a kefir smoothie, or with yogurt to freeze for DIY ice lollies.’

Try our strawberry yogurt lollies with granola recipe

‘Raw tomatoes give you the most water – cooking concentrates the flavour and nutrients but reduces the water content.’ A tomato salad with olive oil is deliciously hydrating.

Try our tomato and tahini salad recipe

‘Iceberg and romaine lettuce are about 95% water, and even heartier leaves such as spinach sit at around 91%.’

Try our butternut noodles with spinach and ricotta recipe

‘About 94% water and so versatile – I love it grilled, shaved raw into ribbons or grated into fritters at a barbecue.’

Try our courgette and feta fritters with preserved lemon, dill and mint recipe

‘Celery has a hit of natural sodium, which helps with fluid retention. I like it chopped into salads or as a base for slow-cooked dishes.’

Try our Buffalo chicken, celery and kale salad recipe