A Dietitian’s Favorite Hydrating Foods to Stay Cool in Hot Weather

Hummus and vegetables

As the summer heat sets in, it’s crucial to stay hydrated to stay healthy. While sipping on water throughout the day is important, did you know you can also boost your hydration by incorporating hydrating foods into your diet? It’s true! Foods that are rich in fluid content can have a positive impact on your hydration levels. Continue reading to discover what foods can keep you refreshed and properly hydrated during the hot summer weather!

The Importance of Staying Hydrated in the Heat

As the temperature rises, our bodies naturally lose more fluids through sweat to help cool down. This loss of fluids can lead to dehydration, a condition where the body lacks the necessary amount of water to function properly.

Dehydration can result in fatigue, headaches, dizziness, and even more severe health issues. Therefore, it’s crucial to pay close attention to your hydration levels, especially during hot weather. Additionally, if you are on a weight-loss journey, keep in mind that your body naturally loses fluids while we lose weight. This means you need to pay extra attention to your hydration.

Getting Fluids Through Food

While drinking water is a primary way to stay hydrated, you can also obtain fluids from the foods you eat. Many fruits and vegetables have high water content, making them excellent choices for promoting hydration. By incorporating hydrating foods into your meals and snacks, you can help replenish your body’s water levels and stay properly hydrated throughout the day.

Hydrating Foods for Hot Weather:

  • Cucumber: Made up of about 95% water, cucumbers are not only hydrating but also low in calories. Slice them up for a refreshing salad or add them to your water for an extra burst of flavor.
  • Watermelon: True to its name, watermelon is a hydrating fruit that consists of about 92% water. Enjoy it as a juicy and refreshing snack on a hot day.
  • Celery: Crisp and hydrating, celery contains approximately 95% water. Dip it in hummus or peanut butter for a tasty and hydrating treat.
  • Strawberries: Bursting with flavor and water content, strawberries are a delightful addition to your summer fruit salad.
  • Spinach: This leafy green contains about 91% water and can be used in salads, smoothies, or sautéed as a side dish.
  • Bell Peppers: Colorful and hydrating, bell peppers are composed of about 92% water. They make an excellent addition to salads, stir-fries, or enjoyed raw with hummus.
  • Pineapple: Sweet and juicy, pineapple contains around 86% water. Add it to your fruit platter or blend it into a refreshing tropical smoothie.

Staying hydrated is crucial, especially during the hot summer months. While drinking water is essential, incorporating hydrating foods into your diet can further support your hydration needs. Cucumbers, watermelon, celery, strawberries, spinach, bell peppers and pineapple are just a few examples of hydrating foods that can keep you refreshed and healthy during hot weather conditions.

Embrace the variety of delicious and hydrating foods available and make hydration a priority for a well-nourished and energized you. Cheers to a hydrated and delightful summer!

About the Author:
Cassie I. Story is a Registered Dietitian Nutritionist with 19 years of experience in treating metabolic and bariatric surgery and medical weight-loss patients. She spent the first decade of her career as the lead dietitian for a large-volume clinic in Scottsdale, Arizona. For the past 15 years, she has been working with industry partners in order to improve nutrition education within the field. She is a national speaker and published author, and she enjoys spending time with her two daughters hiking and creating new recipes in the kitchen!


Learn. Connect. Engage.

learn, connect, engage icons

Gain the tools you need to succeed in your health journey. Join the OAC Community at NO COST and get access to: Valuable Education – Ongoing Support – Meaningful Connections – Much More

Leave a Reply

Your email address will not be published. Required fields are marked *