8 Foods to Stay Hydrated in the Summer Months

Keeping up with the daily recommended water intake can be a chore. Eight glasses seem like a lot of water to drink, especially if you don’t remember to drink up until the end of the day. You can avoid the bloated feeling by not waiting until late afternoon to start.

What if I told you that you could eat your water? It’s true! There are many fruits and vegetables that are made up of mostly water and this can help you hydrate without drinking.


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This is one of the most refreshing vegetables you can eat and is actually 96% water! Cucumber has been known to dissolve kidney stones and the vitamins it holds (vitamin A, B vitamins, and vitamin C) help to boost your body’s immunity, repair skin and tissue, and give you plenty of energy. Keep slices of cucumber in your fridge ready to snack on or add them to salads. You can even make a cold and refreshing cucumber soup with greek yogurt and mint.


Iceberg Lettuce

This lettuce is also 96% water. It doesn’t deliver as many vitamins and nutrients as a cucumber, but it is full of fiber and gives a great crunch to salads and sandwiches. Try making a salad by taking a whole head of lettuce and cutting it into wedges. Add your salad dressing first, then add some of your favorite veggies and toppings.


Zucchini is a great weight loss aid because it has tons of water and fiber with few calories. It is comprised of 95% water and contains vitamin C, vitamin A, potassium, folate, and manganese. It is good for the heart, the prostate, and combats rheumatoid arthritis. Zucchini is a versatile vegetable that can be eaten raw or cooked. It can be added to stir-fries, pasta sauce, casseroles and more. It is a popular choice for pasta substitution because when spiralized it has a consistency similar to pasta. Eating zucchini is another great way to hydrate.




Celery combats dehydration in two ways. It helps hydrate the body by delivering 95% of its mass with water and also replenishes lost electrolytes. Even the leaves and seeds are beneficial. For example, the seeds help to fight bacterial infections and reduce inflammation. A cup of celery contains only 16 calories while providing your body with vitamin K, A, and C, as well as potassium, calcium, and folate. A simple way to add more celery into your diet is to add the leaves to your salads and chop up the stalks to add to soups and stews. Another way to have this hydrating food on hand is to keep celery sticks in the fridge with servings of hummus or vegetable dip.




Watermelon is over 92% water, delicious, and nutritious. Studies have shown that eating watermelon after a workout helps to hydrate the body and reduce muscle soreness better than water alone. Its vitamin C fights off disease, vitamin A keeps the eyes healthy and vitamin B6 keeps your nerves healthy. The best way to eat watermelon is straight off the rind.




 Another great fruit to hydrate the body is strawberries. They are also 92% water and are full of pectin, a water-soluble fiber that helps keep the body full and aid in weight loss. Like celery, they can help to replace lost electrolytes like potassium. Strawberries have a very high content of vitamin C, which is great for warding off colds and other illnesses. Strawberries are a great food for women who may become pregnant because the fruit contains folic acid which helps healthy infant development and prevents birth defects. This berries are great in smoothies or added to your cereal.




This citrus fruit contains 91% water. It has high levels of vitamin A and C. It is also low on the glycemic index scale which means that it won’t affect blood sugar levels. Grapefruit contains fiber, potassium, lycopene, and choline, which helps the heart by lowering blood pressure and cholesterol levels. It has also been linked to aiding in weight loss.




Another healthy and hydrating melon is the cantaloupe. Cantaloupe is full of beta-carotene, a powerful antioxidant that attacks free radicals in the body. Cantaloupe also has vitamin C, folate, and potassium as well as plenty of filling fiber. It is also made up of 90% water to keep you hydrated.


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