What types of meal plans does Fitlab offer?

Fitlab offers a wide variety of meal plans to make sure we cover the needs of almost everyone from athletes to busy professionals, moms, kids and individuals who wish to lose weight or simply maintain a healthier lifestyle. Fitlab also caters to some medical conditions such as Diabetes, Hypertension, PCOS, and Metabolic Syndrome.

What are the delivery options available, and is there a delivery fee?

Your meals will be delivered on a daily basis in a chiller bag with ice-packs. And the delivery fee is included in the total price of the meal plan.

How do I skip a day within my plan?

You can do that smoothly from your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date. There will be no food delivery on the skipped day.

What if my requirements differ from the meal plans provided?

In such a situation, reaching out to our sales team is the solution. They'll provide expert advice to help you select the most suitable option. You can also book a consultation with our nutritionist for further assessment and assistance. If your requirements can be accommodated by Fitlab then one of the listed meal plans will definitely align with your needs.

Can I choose my delivery time slot, and what days do you deliver?

We are very flexible with the delivery time. You can choose from different time slots available for each area according to your convenience.

What happens to the days I skip? Do I lose them?

Nothing is lost with Fitlab! All skipped days will be automatically added at the end of your subscription.

Are the meals customizable to accommodate dietary restrictions or allergies?

Yes. We try our best to accommodate food modification requests whenever possible, but certain ingredients are integral to the dish and we will be unable to remove them. In the event we can’t remove a certain ingredient from a dish, you can choose another meal or double up on a single meal on that day. You can view the ingredient list while choosing your meals, so you can avoid a meal with any dislikes or allergens. We currently do not provide gluten-free, dairy-free or keto meal plans.

How often do you update your menu, and can I switch meals within my plan?

The menu is updated every 2 weeks and new meals are added to our meal list every month. You can always choose and change your meals as many times as you wish easily from your dashboard 48 hrs prior to the desired change date. Our cut-off time is 5:00 pm.

What happens if I'm not home during the delivery time slot?

This depends on the delivery note you left when placing your order. If it is “Leave it at the door”, the driver will keep it at your doorstep and you’ll receive a message that your order was delivered. If your note is “Get it by hand”, you’ll get a call to reschedule your delivery. In both ways, it is highly recommended to unpack the food and refrigerate it as soon as it arrives.

Do I have to reselect my meals for the shifted days after I skip days in my meal plan?

Sure. Meals on these days will be randomly selected from available options. Log in to your dashboard 48 hours beforehand to select your desired meals for those days.

What regions do you currently deliver to?

We deliver to almost all the Emirates. We are working very hard to extend our services to the few areas currently beyond our reach.

Is there a limit to how many days I can skip?

No, you can skip as many days as you wish from your meal plan.

How do I know which meal plan is right for my fitness goals?

You can do that by taking a quiz. You can also use our calorie calculator to calculate your daily caloric needs, this will help you choose the right meal plan variation. And if you think you need further assistance, our Nutritionist is a click away, you can easily book a consultation through our website or app.

Can I change my delivery address after placing an order?

Yes, of course you can do that through your dashboard. Keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Can I pause my meal plan temporarily?

Absolutely. If you are outside the country or just want to have a break, you can pause your subscription and resume it at your convenience. You can do that through your dashboard. Keep in mind that we’ll need 48h to accommodate this change.

Can I request specific portion sizes for my meals?

We cannot build our meals according to certain macros provided by the client. However, our lunch and dinner come in three different sizes already to cover the needs of everyone, and for the snacks, breakfast, and side salads it’s one size. But you can always customize your plan to add, remove or replace any meal you think is out of range for your fitness goal.

Can I add multiple addresses?

Yes, you can do that through your dashboard. You can add multiple addresses and choose different time slots for each address, and have your food delivered to the desired address with no extra charges! Always keep in mind that any change should be made 48 hrs prior to the desired date of delivery. Our cut-off time is 5:00 pm.

Is there a limit to the pause period?

Yes. The maximum time of meal plan pause is 45 days.

Are nutritional facts and calorie counts provided for each meal?

Yes, the energy in Calories and macros in grams of protein, fat and carbohydrates for each meal are provided on both the website and the label on the meal.

Do you offer contactless delivery options?

You can choose to take the delivered chiller bag either by hand or leave it at the door.

How far in advance do I need to notify you if I want to resume my meal plan?

You can resume your plan anytime from your dashboard 48 hours in advance. After resumption, your menu will be system generated, randomly chosen from the meals available on the shifted days. Make sure you choose your desired meals.

What is the shelf life of FitLab’s meals?

It is generally safe to consume ready-to-eat food within 3 days if it has been properly stored. We recommend that you consume the meal within 2 days to ensure the best quality and freshness.

Is there a fee associated with pausing the plan or skipping days?

No. of course not! You can skip days, pause and resume your meal plan with no extra charge.

Should I heat my FitLab Meals?

The label includes serving instructions, where we suggest the optimal way to enjoy the meal. However, feel free to consume the meal the way you like it. For heating, you can either choose a microwave or a stovetop. The average heating time for the microwave would be 60-90 seconds.

Can I skip a day on short notice, or is there a cut-off time?

Any changes should be made 48 hours in advance, before our cut-off time which is 5:00 pm.

What happens to my payment during a paused period?

Your money will be reserved until you resume your meal plan. Nothing will be lost with Fitlab.

What is the mode of payment accepted by FitLab?

You can pay by card, ApplePay and GooglePay. We accept all kinds of card payments. You can also split your payment in 4 interest-free installments with Tabby.

Can I cancel my plan? Will I get refunded?

If you decide to cancel your plan, we're here to help. An exit fee applies, and any refund will be based on the remaining days of your plan. Reach out to our support team for assistance.

What is the refund processing time?

Refunds typically take 5 to 7 business days to appear on your original payment method. If you haven't received it after this time and you've received a refund email from us, contact your bank for assistance.

Discover the best hydrating foods Dubai summer 2025 has to offer. Beat the heat with FitLab's expert guide to staying cool and healthy in UAE's extreme temperatures.

June 13, 2025

Nutrition and Wellness

Top 10 Hydrating Foods for Dubai Summer Heat in 2025

When Dubai's summer temperatures soar above 45°C, finding the right hydrating foods Dubai summer residents need becomes crucial for maintaining health and energy. The extreme heat and humidity in the UAE can quickly lead to dehydration, making it essential to choose foods that not only nourish your body but also help you stay cool and hydrated throughout the scorching summer months.

FitLab understands the unique challenges that Dubai residents face during summer, which is why our meal plans are specifically designed with hydrating foods Dubai summer weather demands. Our nutrition experts have carefully selected ingredients that provide maximum hydration while delivering the essential nutrients your body needs to thrive in the desert climate.

In this comprehensive guide, we'll explore the top 10 hydrating foods Dubai summer 2025 offers, helping you make informed choices about what to eat when the mercury rises. These foods will not only keep you hydrated but also provide the energy and nutrients necessary to maintain an active lifestyle despite the challenging weather conditions.

Why Hydrating Foods Matter in Dubai Summer

The Science Behind Summer Hydration

Dubai's summer climate presents unique challenges that make hydrating foods Dubai summer essential for optimal health. When temperatures exceed 40°C regularly, your body loses water through increased sweating and respiration. This water loss can happen so quickly that many people don't realize they're becoming dehydrated until symptoms appear.

The human body is approximately 60% water, and even a 2% decrease in hydration levels can significantly impact physical and mental performance. In Dubai's extreme heat, this threshold can be reached within hours of outdoor exposure, making it crucial to consume hydrating foods Dubai summer provides consistently throughout the day.

Heat-Related Health Risks

Understanding why hydrating foods Dubai summer residents should prioritize helps explain the importance of proper nutrition during hot weather. Heat exhaustion, heat stroke, and dehydration are serious concerns that can be prevented through proper dietary choices and lifestyle adjustments.

When your body temperature rises, blood vessels dilate to release heat, which can lead to decreased blood pressure and reduced circulation to vital organs. Consuming hydrating foods Dubai summer offers helps maintain proper blood volume and supports your body's natural cooling mechanisms.

Top 10 Hydrating Foods for Dubai Summer 2025

1. FitLab's Cucumber-Infused Meal Plans

FitLab leads the way in providing hydrating foods Dubai summer residents need through our specially designed cucumber-infused meal plans. Cucumbers are 96% water, making them one of the most hydrating foods available.

Key Benefits:

Exceptional hydration: 96% water content
Essential nutrients: Vitamins K and C, potassium, antioxidants
Natural cooling: Helps lower body temperature
Immune support: Antioxidants boost immunity during stressful summer months

Our chefs incorporate fresh cucumbers into salads, cold soups, and refreshing side dishes that perfectly complement our protein-rich main courses. FitLab's meal plans

ensure you receive these hydrating foods Dubai summer demands without compromising on taste or nutritional value.

The cooling properties of cucumbers make them ideal for Dubai's climate, as they help lower body temperature naturally. FitLab's nutrition team has developed innovative recipes that maximize the hydrating benefits of cucumbers while creating satisfying, complete meals that keep you energized throughout the day.

2. Watermelon: Nature's Summer Cooler

Watermelon stands out among hydrating foods Dubai summer offers, containing 92% water and providing natural electrolytes that help maintain proper fluid balance.

Nutritional Highlights:

High water content: 92% water for maximum hydration
Lycopene power: Protects skin from sun damage
Natural energy: Quick energy without blood sugar spikes
Electrolyte balance: Potassium prevents muscle cramping

This refreshing fruit is packed with lycopene, a powerful antioxidant that protects your skin from sun damage – particularly important for Dubai residents who spend time outdoors. The natural sugars in watermelon provide quick energy without causing blood sugar spikes, making it an excellent choice for pre or post-workout snacks.

Watermelon's cooling effect on the body makes it one of the most sought-after hydrating foods Dubai summer markets offer. Its sweet taste and refreshing texture make it easy to consume large quantities, ensuring adequate hydration while satisfying your sweet tooth naturally.

3. Coconut Water: The Natural Sports Drink

Among hydrating foods Dubai summer provides, coconut water deserves special recognition for its exceptional electrolyte profile.

Why Choose Coconut Water:

Perfect electrolyte balance: Potassium, sodium, magnesium, calcium
Superior to sports drinks: Natural composition matches body's needs
Immediate hydration: Fast absorption and fluid replacement
Digestive support: Natural enzymes aid nutrient absorption

This natural beverage contains potassium, sodium, magnesium, and calcium in proportions that closely match your body's needs, making it superior to many commercial sports drinks. Fresh coconut water is readily available throughout Dubai and provides immediate hydration benefits.

Unlike sugary drinks that can actually increase dehydration, coconut water helps maintain proper fluid balance while providing essential minerals lost through sweating. The natural enzymes in coconut water aid digestion and help your body absorb nutrients more efficiently.

4. Leafy Greens: Hydration with Nutrition

Leafy greens like lettuce, spinach, and arugula are often overlooked among hydrating foods Dubai summer diets should emphasize.

Nutritional Benefits:

High water content: 85-95% water content
Vitamin powerhouse: Essential vitamins and minerals
Antioxidant protection: Support immune function
Cooling effects: Natural body temperature regulation

These vegetables contain 85-95% water while providing essential vitamins, minerals, and antioxidants that support overall health during challenging weather conditions. The high water content in leafy greens helps maintain hydration levels, while their rich nutrient profile supports immune function and energy production.

These vegetables are particularly valuable in Dubai's summer because they provide cooling effects while delivering the nutrition your body needs to cope with heat stress. Incorporating leafy greens into your daily meals ensures you receive consistent hydration throughout the day.

5. Tomatoes: Lycopene-Rich Hydration

Tomatoes are exceptional among hydrating foods Dubai summer provides, containing 94% water and high levels of lycopene, which offers natural sun protection.

Health Advantages:

Ultra-high water content: 94% water for superior hydration
Sun protection: Lycopene provides natural UV defense
Appetite stimulation: Natural acidity combats heat-suppressed appetite
Versatile nutrition: Vitamin C, potassium, and folate

This antioxidant becomes more bioavailable when tomatoes are cooked, making both fresh and cooked tomatoes valuable additions to your summer diet. The natural acidity in tomatoes helps stimulate appetite, which can be suppressed during extreme heat.

Tomatoes provide vitamin C, potassium, and folate while contributing significantly to your daily fluid intake. Their versatility allows them to be incorporated into numerous dishes, making it easy to include these hydrating foods Dubai summer meals should feature regularly.

6. Bell Peppers: Crunchy Hydration

Bell peppers, particularly red and yellow varieties, are excellent hydrating foods Dubai summer diets should include.

Key Features:

Impressive water content: 92% water for substantial hydration
Vitamin C champion: More vitamin C than citrus fruits
Antioxidant rich: Bright colors indicate high antioxidant content
Heat-friendly: Appealing even when appetite is reduced

With water content around 92%, they provide substantial hydration while delivering more vitamin C than citrus fruits, supporting immune function during stressful summer months. The natural sweetness and satisfying crunch of bell peppers make them appealing even when appetite is reduced due to heat.

Their bright colors indicate high antioxidant content, which helps protect your body from oxidative stress caused by extreme temperatures and sun exposure. Bell peppers can be enjoyed raw in salads, stuffed with other hydrating ingredients, or lightly cooked to maintain their water content.

7. Zucchini: Versatile Summer Vegetable

Zucchini is among the most versatile hydrating foods Dubai summer offers, containing 95% water and providing a mild flavor that complements many dishes.

Versatility Benefits:

Maximum water content: 95% water content
Cooking flexibility: Spiralized, grilled, or in cold soups
Low calorie: Ideal for weight maintenance during reduced activity
Flavor absorption: Excellent vehicle for other hydrating ingredients

This summer squash can be spiralized into noodles, grilled, or incorporated into cold soups, providing numerous ways to increase your hydration. The high water content in zucchini helps maintain fluid balance while providing potassium, vitamin C, and antioxidants.

Its low calorie content makes it ideal for those looking to maintain healthy weight during summer months when activity levels might be reduced due to heat. Zucchini's ability to absorb flavors makes it an excellent vehicle for other hydrating ingredients.

8. Citrus Fruits: Vitamin C and Hydration

Citrus fruits like oranges, grapefruits, and lemons are essential hydrating foods Dubai summer should include for their high water content and vitamin C concentration.

Citrus Advantages:

Dual benefits: High water content plus vitamin C
Natural electrolytes: Support proper fluid balance
Appetite enhancement: Natural acidity stimulates saliva production
Sustained energy: Fiber slows sugar absorption

These fruits provide natural electrolytes while supporting immune function, which can be compromised during periods of heat stress. The natural acidity in citrus fruits helps stimulate saliva production and can make water more appealing to drink, indirectly supporting hydration efforts.

The fiber content helps slow sugar absorption, providing sustained energy without blood sugar spikes. Citrus fruits can be consumed fresh, juiced, or incorporated into water for natural flavoring, making them particularly appealing during hot weather.

9. Yogurt: Probiotic Hydration

Yogurt represents unique hydrating foods Dubai summer diets should emphasize, providing both hydration and beneficial probiotics that support digestive health.

Probiotic Power:

Dual function: Hydration plus digestive health support
Cooling relief: Immediate heat relief when chilled
Protein boost: Higher protein content in Greek varieties
Combination potential: Perfect base for other hydrating foods

The high water content in yogurt, combined with protein and calcium, makes it an excellent choice for maintaining nutrition during hot weather. The cooling effect of chilled yogurt provides immediate relief from heat while delivering sustained nutrition.

Greek yogurt, in particular, offers higher protein content while maintaining excellent hydration properties, making it ideal for active individuals dealing with Dubai's summer heat. Yogurt can be combined with other hydrating foods Dubai summer offers, such as fruits and vegetables, creating nutritious smoothies and parfaits.

10. Melons: Sweet Summer Hydration

Cantaloupe and honeydew melons round out our list of top hydrating foods Dubai summer provides, offering 90% water content along with natural sweetness that makes hydration enjoyable.

Melon Benefits:

High hydration: 90% water content
Natural sweetness: Satisfies cravings without processed sugar
Quick energy: Natural sugars for summer activities
Versatile preparation: Fresh, blended, or frozen options

These fruits provide beta-carotene, vitamin C, and potassium while satisfying sweet cravings naturally. The natural sugars in melons provide quick energy for summer activities while the high water content helps replace fluids lost through sweating.

Their soft texture and mild flavor make them appealing even when appetite is reduced due to heat. Melons can be enjoyed fresh, blended into smoothies, or frozen for a cooling treat, providing healthy alternatives to processed sweets among hydrating foods Dubai summer desserts should feature.

How to Incorporate Hydrating Foods into Your Dubai Summer Diet

Meal Planning Strategies

Successfully incorporating hydrating foods Dubai summer requires into your daily routine starts with strategic meal planning. Begin each day with a hydrating breakfast that includes fruits like watermelon or cantaloupe, and consider starting meals with salads featuring leafy greens and cucumbers.

Plan your meals around the hottest parts of the day, emphasizing cold dishes and raw preparations that preserve the water content of hydrating foods Dubai summer provides. This approach helps maintain nutrition while reducing the need for cooking during peak heat hours.

Create a weekly menu that rotates through different hydrating foods Dubai summer offers, ensuring variety while maintaining consistent hydration support. This prevents boredom while guaranteeing that you receive diverse nutrients from various sources.

Preparation Techniques

Proper preparation of hydrating foods Dubai summer provides can maximize their cooling and hydrating benefits. Focus on raw preparations when possible, as cooking can reduce water content and eliminate some heat-sensitive nutrients.

When cooking is necessary, use methods like steaming or light sautéing that preserve moisture content. Avoid heavy sauces or excessive seasoning that might mask the natural flavors and cooling properties of hydrating foods Dubai summer offers.

Prepare large batches of hydrating foods Dubai summer meals during cooler morning hours, storing them properly for consumption throughout the day. This strategy ensures you have access to cooling, nutritious foods without needing to cook during the hottest parts of the day.

Timing and Frequency

The timing of when you consume hydrating foods Dubai summer provides can significantly impact their effectiveness. Start your day with hydrating fruits and continue incorporating these foods into every meal and snack throughout the day.

Pay particular attention to consuming hydrating foods Dubai summer offers before, during, and after any outdoor activities or exercise. This proactive approach helps maintain proper hydration levels and supports your body's cooling mechanisms.

Consider the natural rhythm of your appetite during hot weather, often eating lighter, more frequent meals that emphasize hydrating foods Dubai summer provides rather than forcing large meals when appetite is naturally suppressed.

FitLab's Approach to Summer Hydration

Customized Meal Plans

FitLab's expertise in creating meals with hydrating foods Dubai summer demands sets us apart in the UAE's meal delivery market. Our nutrition team designs customized meal plans that prioritize hydration while meeting your specific dietary needs and preferences.

Each FitLab meal plan incorporates multiple hydrating foods Dubai summer requires, ensuring that every meal contributes to your daily hydration goals. Our chefs use innovative preparation techniques that maximize the water content and cooling properties of ingredients while maintaining exceptional taste.

Our meal plans adapt to the seasonal availability of hydrating foods Dubai summer provides, ensuring you receive the freshest, most hydrating ingredients throughout the hot months. This seasonal approach guarantees optimal nutrition and hydration support when you need it most.

Quality and Freshness

FitLab's commitment to using the freshest hydrating foods Dubai summer offers ensures maximum nutritional value and hydration benefits. We source ingredients daily from trusted suppliers, guaranteeing that your meals contain the highest quality produce available.

Our cold-chain delivery system preserves the integrity of hydrating foods Dubai summer provides, ensuring that temperature-sensitive nutrients and water content remain intact

from our kitchen to your table. This attention to detail maximizes the hydrating benefits of every meal.

The freshness of our ingredients means that hydrating foods Dubai summer meals from FitLab provide superior taste and nutritional value compared to ingredients that have been stored for extended periods or transported long distances.

Additional Tips for Staying Hydrated in Dubai Summer

Lifestyle Modifications

Beyond consuming hydrating foods Dubai summer provides, certain lifestyle modifications can enhance your body's ability to maintain proper hydration. Adjust your daily schedule to avoid outdoor activities during peak heat hours, typically between 10 AM and 4 PM.

Wear light-colored, loose-fitting clothing that allows for better air circulation and heat dissipation. This reduces the strain on your body's cooling systems and decreases the rate at which you lose fluids through sweating.

Create a cool environment in your home and workplace, using air conditioning efficiently to reduce heat stress. This allows your body to focus energy on normal functions rather than constant temperature regulation.

Hydration Monitoring

Learn to recognize the early signs of dehydration, including thirst, dry mouth, reduced urination, and fatigue. By the time you feel thirsty, you're already beginning to become dehydrated, making it important to consume hydrating foods Dubai summer provides proactively.

Monitor your urine color as an indicator of hydration status. Pale yellow indicates proper hydration, while dark yellow suggests the need for increased fluid intake through water and hydrating foods Dubai summer offers.

Keep track of your daily intake of hydrating foods Dubai summer provides, aiming to include at least 3-4 servings throughout the day. This conscious monitoring helps ensure you're meeting your body's increased hydration needs during hot weather.

Emergency Preparedness

Always carry water and portable hydrating foods Dubai summer provides when venturing outdoors. Fresh fruits like grapes or cherry tomatoes provide both hydration and quick energy while being easy to transport.

Know the signs of heat-related illness and have a plan for seeking medical attention if needed. Severe dehydration and heat stroke are medical emergencies that require immediate professional treatment.

Establish a buddy system with family members or colleagues to check on each other during extreme heat events. This mutual support system helps ensure everyone is maintaining proper hydration and consuming adequate hydrating foods Dubai summer requires.

Conclusion

Navigating Dubai's intense summer heat requires a strategic approach to nutrition that prioritizes hydrating foods Dubai summer provides. The ten foods highlighted in this guide offer exceptional hydration benefits while delivering essential nutrients that support your health during challenging weather conditions.

FitLab's commitment to incorporating these hydrating foods Dubai summer demands into our meal plans ensures that you receive optimal nutrition and hydration support without the stress of meal planning and preparation. Our expertly crafted meals make it easy to maintain proper hydration while enjoying delicious, satisfying food throughout the summer months.

Remember that staying hydrated in Dubai's summer heat is not just about drinking water – it's about making smart food choices that support your body's natural cooling mechanisms. By incorporating these hydrating foods Dubai summer offers into your daily routine, you'll be better equipped to thrive in the UAE's challenging climate while maintaining your health, energy, and well-being.

The key to success lies in consistency and variety, ensuring that you regularly consume different hydrating foods Dubai summer provides while adapting your eating patterns to the unique demands of the season. With proper planning and the right nutritional support, you can not only survive but thrive during Dubai's hottest months.