People across the UK are being advised to add cucumber to their drinking water during the current heatwave, as it can help improve hydration without the risks associated with adding salt. While some social media posts recommend adding salt to water to replenish electrolytes, the British Dietetic Association (BDA) warns that this practice can be harmful.
Salt Can Worsen Dehydration
A recent post from the BDA explains that adding salt increases sodium intake and "can actually worsen dehydration and in extreme cases, strain your kidneys or affect heart rhythm." The NHS reminds people to drink plenty of water even when not thirsty, as temperatures remain high across the country.
Cucumber as a Healthy Alternative
Cucumber offers a safe and flavourful alternative. Adding cucumber to water not only enhances taste, encouraging greater fluid intake, but also delivers antioxidants. According to Healthline, the potassium content in cucumber helps regulate the amount of sodium retained by the kidneys. Cucumber water also supports healthy skin, and cucumbers contain vitamin K, which aids in forming proteins for healthy bones, tissues, and proper blood clotting.
However, a minimal amount of cucumber provides limited benefits. Half a cup contains just 19% of the recommended daily vitamin K intake. For better hydration, experts suggest eating water-rich foods such as cucumber, watermelon, tomatoes, spinach, mushrooms, broccoli, and oranges.
Electrolyte Drinks Not Necessary for Most
While pre-packaged electrolyte sachets and drinks have surged in popularity, experts indicate they are not essential for most healthy adults. Dietitian Nichola Ludlam-Raine told the BBC that "electrolyte drinks are not inherently more hydrating than water for the average person." Nutritionist Kerry Torrens added that most people can cope with hotter weather simply by drinking more fluids and eating water-rich foods. She says increasing fluid intake and "eating foods with a high water content, such as fruit and salads, is enough to meet any extra hydration needs."
Foods naturally high in electrolytes include spinach, kale, avocado, potatoes, beans, almonds, tofu, and strawberries. These options provide essential electrolytes like sodium, potassium, calcium, chloride, and magnesium without the risks of adding salt to water.
