Foods to Eat to Stay Hydrated in Summer 

Staying hydrated is very important during the summer, and while drinking plenty of water is good, you can also get a great amount of your daily fluid intake from water-rich foods.

Many fruits and vegetables are excellent choices, as they do not only provide hydration but also offer valuable vitamins, minerals, and fiber.

Here are some of the best water-rich foods to eat in the summer to stay hydrated:

Fruits with high water content:

Cucumber: With a water content of around 96%, cucumbers are a hydration powerpacks.

They are also low in calories and can be enjoyed in salads, sandwiches, or mixed in water for a refreshing drink.

Lettuce: Iceberg and romaine lettuce both have about 96% water, making them a great choice for a hydrating summer salad.

Celery: Celery has about 95% water. It is a crunchy and satisfying snack that can be dipped in peanut butter to add more taste.

Tomatoes: Tomatoes are composed of about 94% water.

They are a versatile fruit (often used as a vegetable) that can be added to salads, salsas, and sandwiches.

Zucchini: This summer squash has a lot of water content, about 94% and is great for grilling, roasting, or coiling into a pasta substitute.

Watermelon: As the name suggests, watermelon is incredibly hydrating, with a water content of around 92%.

It is also a rich source of vitamins A and C and the antioxidant lycopene.

Strawberries: These delicious berries have approximately 91% water and are rich in fiber and antioxidants.

Cantaloupe and Honeydew Melon: Both of these melons are around 90% water and provide a good source of vitamins A and C.

Peaches: Peaches are a juicy summer fruit with a water content of about 89%. They are also a good source of vitamins A and C and potassium.

Oranges and Grapefruits: These citrus fruits are about 88% water and are packed with vitamin C.

Other water-rich foods:

Broth: Chicken or vegetable broth is a good way to stay hydrated, as it’s almost entirely water. You can enjoy it as a light soup or use it as a base for other dishes.

Skim milk: Skim milk is around 91% water and contains electrolytes and protein, making it a good choice for rehydration, especially after a workout.

Yogurt: Plain yogurt is about 88% water and provides protein and probiotics. You can top it with some of the water-rich fruits listed above.

Tips for incorporating these foods into your diet:

Make a big salad: Combine various leafy greens, cucumbers, tomatoes, and bell peppers for a hydrating and nutrient-rich meal.

Create a fruit salad: Mix watermelon, cantaloupe, strawberries, and peaches for a sweet and refreshing snack.

Blend a smoothie: Combine your favorite water-rich fruits and vegetables with water or skim milk for a delicious and hydrating drink.

Infuse your water: Add slices of cucumber, lemon, or strawberries to your water for a hint of flavor.

Make homemade popsicles: Freeze blended fruits with a little water or coconut water for a healthy and cooling treat.