As the weather warms up, staying hydrated becomes even more important. Most people think of hydration only in terms of how much water they drink. While fluids are essential, many foods also help keep your body hydrated, and they bring extra nutrients with them too.
Choosing foods with a high-water content can make it easier to meet your hydration needs without feeling like you are constantly reaching for a glass of water.
Why Hydrating Foods Matter
When your body loses water through heat, sweating or even just breathing in warm weather, it is important to replace those fluids regularly. Dehydration can lead to low energy, headaches, muscle cramps and difficulty focusing. Getting enough water from both drinks and food helps your body function its best.
Foods with high water content not only support hydration but also often provide fiber, vitamins and minerals that contribute to your overall health.
Top Hydrating Foods to Add to Your Plate
Here are some great choices to enjoy as the temperature climbs:
- Cucumbers: They contain about 95 percent water, making them one of the most hydrating foods available. Slice them into salads, enjoy them as a crunchy snack or blend them into a refreshing smoothie.
- Watermelon: Nothing says summer quite like a cold slice of watermelon. It is packed with water, natural sweetness and a small boost of vitamins A and C.
- Strawberries: A high water content fruit that also adds fiber and antioxidants. Toss them into yogurt, oatmeal or salads for a burst of hydration and flavor.
- Lettuce: Leafy greens like romaine and butter lettuce are nearly all water. Use them as a base for salads, add them to sandwiches or use large leaves as wraps for a light lunch.
- Zucchini: Grilled, sautéed or spiralized into noodles, zucchini offers a hydrating and versatile vegetable option.
- Oranges: Not just rich in vitamin C, they are also about 87 percent water. Pack one for an easy snack or slice into a fruit salad.
- Celery: With a crisp texture and high water content, celery makes a great vehicle for spreads like hummus or nut butter.
Simple Hydrating Summer Salad
Ingredients:
- 1 cup diced watermelon
- 1 cup sliced cucumber
- 1/2 cup strawberries, halved
- 1 tablespoon fresh mint, chopped
- Juice of half a lime
Instructions:
In a large bowl, combine the watermelon, cucumber and strawberries.
Sprinkle the chopped mint over the top.
Squeeze fresh lime juice over the salad and gently toss to combine.
Chill in the refrigerator for 15 minutes before serving for extra refreshment.
Small Changes That Add Up
Adding hydrating foods into your meals and snacks does not have to be complicated. You might add cucumber slices to your sandwich, toss strawberries onto a spinach salad or enjoy a bowl of watermelon cubes as an afternoon snack.
Eating more water-rich foods helps you stay energized and refreshed, especially during warmer months when hydration needs are higher.
By Cassie Story, RD, Nutrition Subject Matter Expert.
