Hydrating Summer Foods to Help You Beat the Heat

Bowl of watermelon, mint, feta salad with some fresh squeezed lemon

The sweltering heat of summer makes it critical to stay adequately hydrated! Proper hydration is necessary for organ function, maintaining a healthy body temperature and preventing heat-related illnesses. During the warmer months, we lose more fluids through sweat, making it all the more important to replenish what we lose.

While drinking water is the most straightforward way to stay hydrated, incorporating hydrating summer foods into your diet can be both a refreshing and effective way to beat the heat.

Importance of Hydration

Staying hydrated is crucial for several reasons. Hydration helps regulate body temperature, lubricate joints, transport nutrients and maintain cardiovascular health. Dehydration can lead to headaches, fatigue, dizziness, and in severe cases, heat exhaustion or heatstroke.

Adults generally need about two to three liters of water daily, but this requirement increases in hot weather or with high physical activity. Hydrating foods, which have high water content, can help significantly with meeting this hydration goal.

Hydrating Summer Foods to Include

Many fruits and vegetables have high water content and are delicious ways to stay hydrated. Watermelon, cucumbers and strawberries are some of the most hydrating foods, with water content above 90%. These foods not only hydrate but also provide essential vitamins and minerals that help your body function efficiently.

Other foods with high water content include:

  • Honeydew
  • Cantaloupe
  • Pineapple
  • Peaches
  • Oranges
  • Bell peppers
  • Celery
  • Summer squash such as zucchini and yellow squash

Easy-To-Make Hydrating Recipes

Watermelon Mint Salad

This refreshing salad is perfect for a hot day, combining juicy watermelon with cooling mint for a hydrating treat.


  • 4 cups watermelon, cut into cubes
  • 1/4 cup fresh mint leaves, chopped
  • 1/4 cup feta cheese, crumbled (optional)
  • Juice of 1 lime


  • In a large bowl, combine the watermelon cubes and chopped mint leaves.
  • Drizzle with lime juice and toss to combine. Sprinkle feta cheese over the top if using.
  • Serve immediately.

Cucumber Yogurt Dip

A versatile dip that is not only hydrating but also packed with protein and probiotics from the yogurt.


  • 1 large cucumber, grated
  • 1 cup Greek yogurt
  • 1 garlic clove, minced
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper to taste


  • Grate the cucumber and squeeze out the excess water using a cheesecloth or paper towel.
  • In a medium bowl, mix together the grated cucumber, Greek yogurt, garlic, and dill.
  • Season with salt and pepper to taste.
  • Chill in the refrigerator for 30 minutes before serving.

Strawberry Spinach Smoothie

A vibrant smoothie that combines the hydrating power of strawberries with the nutrient density of spinach.


  • 1 cup strawberries, hulled and sliced
  • 1 cup fresh spinach leaves
  • 1/2 cup coconut water
  • 1 banana
  • 1 tablespoon honey (optional)


  • Add the strawberries, spinach, coconut water, banana and honey to a blender.
  • Blend until smooth and creamy.
  • Pour into a glass and enjoy immediately.

Incorporating these hydrating foods and recipes into your diet this summer will not only help you stay cool and refreshed but also ensure that you’re meeting your hydration needs. Plus, they are delicious and nutritious! Stay mindful about your fluid intake and embrace these hydrating options to beat the summer heat.


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