The #1 Food to Eat When You’re Dehydrated

Hiking, backpacking or long-distance running in the great outdoors can be both invigorating and rewarding. However, intense physical activity combined with scorching heat and relentless sunshine can put your hydration at serious risk. Without realizing it, you might sweat out more fluids than you’re able to replace. Dehydration occurs when your body doesn’t receive enough water to properly fuel your cells and maintain essential body and brain functions. Common signs of dehydration include thirst, dizziness, dry lips and fatigue, which can often sneak up on you.

While drinking water is an essential step in supporting hydration, incorporating hydrating foods like watermelon and cucumber into your routine can also make a significant difference. Pair that with nutrient-rich snacks containing electrolytes, such as potassium and sodium (often highlighted on electrolyte drink labels) and you’ll give your body what it needs to retain the water you’re consuming. “Electrolytes will make sure that your body is actually [utilizing] water instead of allowing it to just run right through you,” explains Laney Morse, RDN, LDN, CPT.

Our top contender for a food to help you rehydrate is salted peanuts, and while that might take you by surprise, we’re here to explain why they’re the best. For starters, peanuts are a natural source of electrolytes, important nutrients for maintaining proper hydration. They’re relatively cost-effective and easy to find in stores for under $3 for a 1-pound can. Additionally, the mildly sweet legumes are shelf-stable, filling and fueling. Not to mention, they’re super easy to throw into your gym bag or backpack without having to worry about keeping them cold.

Salted Peanut Nutrition

Plus, peanuts pack loads of nutrition in one single serving. Just see for yourself. According to the United States Department of Agriculture, 1 ounce of salted dry-roasted peanuts contains:

• Calories: 166
• Fat: 14 grams (g)
• Protein: 7G
• Carbohydrates: 6g
• Fiber: 2.3g
• Sugar: 1.3g
• Added sugar: 0G
• Potassium: 180mg
• Sodium: 116mg
• Magnesium: 51mg

Why We Love Salted Peanuts for Dehydration

They’re good sources of certain electrolytes.

A small handful of peanuts (about a 1-ounce serving) provides you with sodium, potassium and magnesium at 5%, 8% and 16% Daily Value, respectively. These electrolytes work to ensure you’re making the most of the water you’re drinking. “If you drink a bunch of water and then have a serving of salty peanuts, the electrolytes in the nuts will help your body pull the water into your cells and use it,” says Morse.

Morse explains that the average American gets plenty of sodium from their diet and may not be losing a lot of salt through exercise. “An elite athlete or someone who works out for multiple hours a day or spends a lot of time outside in the heat will likely lose significantly more [sodium] and will be at a much higher risk of dehydration,” says Morse.

While some may worry about the sodium content of salty peanuts, it may help to know there may be less sodium per serving than you may think. Typically, salted peanuts provide under 140 milligrams of sodium per serving, which fits the bill for a low-sodium serving per the Food and Drug Administration. Plus, they’re a natural source of potassium, which can help with sodium balance. So they may offer just what you need to help with dehydration without leading you to overdo it on nutrients like sodium.

Peanuts are chock-full of other essential nutrients.

Along with the electrolyte triad (sodium, potassium and magnesium), peanuts are notable for their fiber and protein contents, important components for post-workout recovery foods. These nutrients help replenish energy stores and support muscle repair after exercise. Additionally, the healthy fats in peanuts contribute to sustained energy and overall recovery.

Alternative Snacks to Help Prevent Dehydration

If you have a peanut allergy or intolerance, or if you simply don’t care for peanuts, here are some other snacks to consider for hydration support:

• Watermelon: High water content helps replenish fluids and provides essential electrolytes.
• Cucumber slices: Packed with water and nutrients, they are hydrating and refreshing.
• Oranges: Juicy and full of vitamin C, they provide hydration along with a natural energy boost.
• Salted pretzels: The salt helps replenish sodium levels lost through sweating, while the carbohydrates provide a quick energy source, making them an effective snack for restoring balance during physical activity or in hot weather.
• Other salted nuts or seeds: These options will provide a similar boost of electrolytes, healthy fats and protein.

Our Expert Take

Athletes and fitness enthusiasts may be at risk for dehydration during intense exercise, especially in hot temperatures. Dehydration can happen when your body loses more water through sweat than it can replenish—causing unpleasant symptoms like dizziness and fatigue. While drinking water can help restore proper hydration, foods with electrolytes such as salted peanuts can be helpful additions to your recovery. Peanuts contain sodium, potassium and magnesium, which are electrolytes that assist with drawing water into your cells for fluid balance. Not to mention, peanuts are nutritious, cost-effective and rich in healthy fats, fiber and protein—three nutrients that help sustain your energy levels for longer.

To help prevent dehydration, make sure you’re drinking enough water regularly, and not just right before or after physical activity. If you have sodium restrictions, it’s always a good idea to speak with a healthcare provider or registered dietitian about your eating habits before trying anything new.