INTI — The Summer Drink ☀️ Organic Ginger, Turmeric & Lemon

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Foods That Genuinely Hydrate: Watermelon, Cucumber, Gazpacho — and the Fruit Juice Trap

A quarter of your daily hydration comes from your plate — and in summer you can push that number up without drinking a single extra glass. Here's the ranking of water-foods, the unexpected role of salt, and why fruit juice does NOT belong on this list.

• 📊 The number nobody knows: 20 to 25% of your water intake comes from food. In a heatwave, choosing your plate is a genuine hydration move — especially for those who « forget to drink »: children and the elderly first
• 🥒 The water-food ranking: cucumber 96% water, lettuce 95%, tomato 94%, courgette 93%, watermelon 92%, melon 90%, strawberry 91%, yoghurt ~85%. Watermelon bonus: potassium and citrulline on top. A big salad + half a watermelon = nearly half a litre of « eaten » water
• 🍹 The fruit juice trap: blending a fruit breaks its fibres and frees its sugars — the WHO classifies juices as « free sugars », the same category as added sugar. A glass of orange juice runs 9-10g of sugar per 100ml: soda territory. Whole fruit hydrates and satisfies; juice sweetens and brings the thirst back. Watermelon is to be eaten, not drunk
• 🥣 Gazpacho, the heatwave's unsung champion: a cold tomato-cucumber-pepper soup delivers water AND salt — precisely what sweating takes from you. It's the anti-slump of the summer lunch, far smarter than a dry sandwich + soda
• 🥤 The plate does 25%, the glass does the rest: water-foods help, but three quarters of the job stays in the glass. Summer's winning duo: a plate full of raw vegetables and whole fruit, and the jug of water + 1 dose of INTI (ginger, turmeric, lemon — 0% added sugar) that makes you want to finish the 2 litres. Free sugars nowhere: not on the plate, not in the glass

The heatwave day menu: gazpacho for lunch, cucumber-tomato-feta salad (the cheese's salt counts), watermelon for dessert, strawberries as a snack — and the INTI jug in the fridge all day. That's half a litre of eaten water + the pleasure of drinking the rest. ⚠️ In the elderly, the sensation of thirst dulls: water-foods never replace active monitoring of intake during a heatwave.

❓ FAQ

Which foods hydrate the most in summer?

20 to 25% of daily hydration comes from food, and the champions are: cucumber (96% water), lettuce (95%), tomato (94%), courgette (93%), watermelon (92%, with potassium and citrulline as a bonus), strawberry (91%), melon (90%) and yoghurt (~85%). Gazpacho combines water AND salt — exactly what sweating takes away. Beware fruit juice: blending a fruit frees its sugars, which the WHO classifies as « free sugars » like added sugar — orange juice runs 9-10g/100ml, soda territory; whole fruit hydrates and satisfies, juice sweetens and brings thirst back. The plate does a quarter of the job: the rest comes from the glass — ideally water, possibly flavoured without sugar (1 dose of INTI, 0% added sugar, in a jug). In the elderly, whose thirst dulls, hydrating food helps but never replaces active monitoring in a heatwave.