Reviewed by Dietitian Jane Leverich, M.S., RDN<\/p>\n
Key Points<\/p>\n
Dehydration is a common concern in the summer\u2013especially when you spend the day outside.<\/p>\n
What you eat and drink can help hydrate you after a long day spent in the heat.<\/p>\n
Cucumber, coconut water and bell peppers are refreshing options to help keep you hydrated.<\/p>\n
A day spent poolside, hiking or lounging at the beach can leave you feeling drained long after you\u2019ve packed up your towel. Warm weather makes it easy to lose more fluid than you realize, especially if you\u2019ve been sweating in the heat for hours.\u00a0<\/p>\n
Dehydration<\/a> is a common warm-weather concern, and even mild dehydration can leave you feeling tired, headachy or slightly dizzy without you realizing why. And it\u2019s not just your energy levels that take a hit. Hours in the sun can also leave your skin feeling dry, tight and overheated\u2013or worse, sunburned.<\/p>\n The good news is that what you eat and drink can help you recover after a long day in the heat. Certain foods and beverages can support hydration<\/a>, help replace lost electrolytes<\/a> and provide nutrients that are good for your skin and overall well-being. Here are seven after foods and drinks dietitians recommend after a long day in the sun.<\/p>\n 1. Watermelon<\/p>\n When you\u2019ve been out in the heat all day, watermelon<\/a> is a practical first choice. It\u2019s light, cooling and easy to eat, even if your appetite is lagging after hours in the sun. Plus, if you buy it pre-cut, it requires zero prep.\u00a0<\/p>\n On the hydration front, it\u2019s hard to beat. \u201cWatermelon is an excellent choice for recovery after sun exposure. With about 92% water, it helps combat dehydration,\u201d says Whitney Stuart M.S. RDN<\/a>.<\/p>\n Watermelon also offers more than just fluids. \u201cIts red color comes from lycopene,\u201d Stuart adds. Lycopene<\/a> is a carotenoid with antioxidant properties that has been studied for its potential role in helping protect skin from UV-related damage over time. One important note about lycopene: It is a fat-soluble antioxidant, which means your body absorbs it more effectively when paired with a source of fat.<\/p>\n Try making a salad<\/a> with watermelon and feta cheese for a delicious combination of lycopene and healthy fat that is perfect for a post-sunshine nosh.\u00a0<\/p>\n 2. Coconut Water<\/p>\n Sometimes you\u2019d rather drink your electrolytes than eat them, especially when you\u2019re too tired to prepare anything or you\u2019ve been sweating for hours in the heat. Coconut water<\/a> has become a popular alternative to sports drinks for this purpose, and the reasons go beyond marketing.<\/p>\n \u201cIf you\u2019ve had a lot of sun exposure, one drink I\u2019d recommend is coconut water,\u201d says Amanda Roll, M.S., RD, CDN<\/a>. \u201cCoconut water is the naturally occurring liquid found inside coconuts and is packed with electrolytes, including potassium and magnesium, which can help support hydration and fluid balance. It\u2019s also relatively low in calories compared with many bottled sports drinks, which are often high in added sugar.\u201d<\/p>\n That last point is worth paying attention to. Many commercial sports drinks are formulated for intense, prolonged athletic activity and contain more sugar than most casual sun-seekers need. Coconut water is a more moderate option when you want electrolyte support without a heavy sugar load.<\/p>\n Keep a chilled bottle in the fridge so it\u2019s ready when you walk in, or use it as the base for a post-sun smoothie<\/a> to bring in some fruit at the same time.<\/p>\n 3. Cantaloupe<\/p>\n While watermelon gets much of the attention as a summer hydrator, cantaloupe<\/a> brings a different, and in some ways, more targeted nutritional profile. Its deep orange color comes from beta-carotene, a plant pigment that your body converts to vitamin A<\/a>.<\/p>\n \u201cCantaloupe is arguably one of the best single fruits for skin repair specifically after sun exposure, thanks to that powerful beta-carotene + Vitamin C combo,\u201d says Leah Johnston, RDN<\/a>. \u201cIts true superpower is its beta carotene content, which your body converts into Vitamin A, making it especially valuable after sun exposure,\u201d she explains.\u00a0<\/p>\n To put that in practical terms, Johnson adds: \u201cBeta-carotene acts as an internal antioxidant shield against UV-induced free radicals, while Vitamin A directly accelerates skin cell turnover and repair.\u201d On top of those benefits, cantaloupe is about 90% water, so you\u2019re also getting meaningful hydration in a relatively low-calorie package.<\/p>\n A bowl of chilled cantaloupe works well on its own, or wrap a few slices in prosciutto<\/a> for a quick, satisfying snack. Plus, the salt in the prosciutto isn\u2019t just a flavor bonus\u2013after a sweaty day, a little sodium<\/a> can help your body retain the fluids you\u2019re drinking.<\/p>\n 4. Cucumber<\/p>\n If fruit sounds too sweet after a long, draining day, cucumber<\/a> is a refreshing way to stay hydrated. Its mild flavor doesn\u2019t ask much of a tired palate, and at about 95% water, it\u2019s one of the most hydrating vegetables you can eat. While it\u2019s not a major source of electrolytes, it does provide a small amount of potassium<\/a> and some antioxidant compounds alongside its high water content.<\/p>\n What cucumber lacks in dramatic nutrition headlines it makes up for in versatility. You can slice it into salads<\/a> and grain bowls or blend it into cold soups like gazpacho<\/a>. Plus, if you struggle to drink enough water on a regular basis, infusing it<\/a> with cucumber and a squeeze of lime is a low-effort way to make it more appealing.<\/p>\n 5. Greek Yogurt<\/p>\n Not every post-sun snack has to be a fruit or vegetable. Sometimes what your body wants after hours outside is something more filling, and Greek yogurt<\/a> delivers without steering you away from recovery-supportive nutrition.<\/p>\n A single cup of plain Greek yogurt contains a meaningful amount of protein<\/a>, which can help your body repair and recharge after an active day in the heat, especially if you\u2019ve been hiking, swimming or otherwise exercising outdoors. It also contains potassium, one of the key electrolytes lost through sweat, in amounts that complement what you\u2019d get from fruit.<\/p>\n That protein piece is worth noting specifically because many hydrating foods are rich in water, vitamins and minerals but relatively low in protein. Greek yogurt helps round out your snack while complementing the fruit and vegetables on this list.<\/p>\n Top a bowl with sliced strawberries and a drizzle of honey for a snack that covers fluids, natural sugar for quick energy and protein all at once. Or blend it with frozen fruit and coconut water for a smoothie<\/a> that combines several of these recovery-friendly ingredients.<\/p>\n 6. Tart Cherry Juice<\/p>\n Tart cherry juice<\/a> earns its spot on this list for a slightly different reason than the others. If your long day in the sun also involves physical activity\u2013such as a hike, a beach volleyball game or a long swim\u2013your muscles may be recovering from more than just heat and fluid loss.<\/p>\n Tart cherries, especially the Montmorency variety, are a source of polyphenols and anthocyanins<\/a>, the natural compounds that give the fruit its deep red color. These compounds have antioxidant and anti-inflammatory properties that may help support exercise recovery. In fact, research suggests that there may be a link between tart cherry consumption and easing muscle soreness.<\/p>\n Enjoy a glass<\/a> chilled after an active day outdoors, or blend it into a smoothie with Greek yogurt and frozen fruit for a recovery snack that provides protein and antioxidants.<\/p>\n 7. Bell Peppers<\/p>\n If you want something with a little crunch after a day outside, raw bell peppers<\/a> make an easy, refreshing choice that needs almost no prep beyond a quick slice. They\u2019re crisp, hydrating and satisfying to snack on when heavier foods don\u2019t sound appealing.<\/p>\n Bell peppers are about 90% water, so they add to your overall fluid intake alongside anything you\u2019re drinking. But their real standout nutrient is vitamin C<\/a>. A single medium red bell pepper provides well over a day\u2019s worth of vitamin C\u2013more than many citrus fruits.,<\/p>\n UV exposure breaks down collagen, the structural protein that keeps skin firm and intact, and it also triggers the production of free radicals that can damage skin cells. Vitamin C works on both fronts: It\u2019s essential for your body to synthesize new collagen, and it acts as an antioxidant that helps neutralize some of those free radicals. In other words, getting enough vitamin C after a sun-heavy day gives your skin some of the raw material it needs to recover. While eating bell peppers after a day in the sun won\u2019t undo UV damage or replace sunscreen, including vitamin C-rich foods<\/a> as part of your regular eating pattern can help support overall skin health.\u00a0<\/p>\n For a simple post-sun snack, slice a few peppers and pair them with hummus. The chickpeas add a bit of protein and fiber, and the healthy fats in the dip may help your body absorb some of the fat-soluble nutrients in the vegetables you eat alongside them.<\/p>\n Other Tips for Staying Hydrated<\/p>\n Food and drinks are only part of the picture. A few simple habits can help you stay ahead of dehydration on warm days:<\/p>\n Drink before you feel thirsty. Thirst tends to lag behind your body\u2019s actual needs, so sip water<\/a> consistently throughout the day.<\/p>\n Keep a water bottle within reach. Having a reusable bottle nearby can make it easier to drink more fluids without thinking about it.<\/p>\n Check the color of your urine. Pale yellow generally signals good hydration, while darker shades can be a sign you need more fluids.<\/p>\n