Consuming hydrating foods daily in summer is very essential to stay hydrated even in the scorching heat.
Climate Central’s recent analysis reveals that U.S. summer temperatures have risen by an average of 2.4°F across 95% of the 230 locations studied over the past 50 years, from 1970 to 2022.
Thus, as the summer heat continues to rise, staying hydrated becomes increasingly important.
While drinking plenty of water is essential, did you know that you can also consume your hydration? That’s right. Various foods can significantly contribute to your daily fluid intake.
Here are ten hydrating foods that can help you beat the summer heat.
List of Hydrating Foods for Summer
Below is the list of foods that keep you hydrated in hot summer season –
1. Peaches: The Juicy Hydrator
Peaches are a summer favorite with a water content of about 89%. Apart from their delicious, juicy flavor, they are also packed with fiber, Vitamin A, and Vitamin C, making them a healthy and hydrating snack.
Here are a few ways you can enjoy peaches during the summer to stay hydrated:
- Eat Fresh Peaches: The simplest way to consume peaches is to eat them fresh. Wash them thoroughly and enjoy the juicy fruit. You can also slice them up and add them to salads or yogurt for a refreshing snack.
- Peach Smoothies: Blend peaches with other hydrating ingredients like cucumbers or watermelon to make a delicious, hydrating smoothie. You can also add some yogurt for a creamier texture and added hydration.
- Peach Infused Water: Slice a few peaches and add them to a pitcher of water. Let it sit for a couple of hours or overnight in the refrigerator. The result is a flavorful, refreshing drink that not only quenches your thirst but also keeps you hydrated.
- Peach Sorbet: If you’re craving something sweet and hydrating, try making peach sorbet. Blend peaches with a little bit of honey or sugar, then freeze the mixture. This can be a delightful way to cool down and stay hydrated on a hot summer day.
- Peach Salsa: For a savory twist, create a peach salsa with diced peaches, tomatoes, onions, and cilantro. This can be a hydrating addition to grilled chicken or fish.
2. Yogurt with Blueberries: The Creamy Cooler
Plain yogurt, containing about 88% water, is an excellent source of hydration. Amp up its hydrating power by adding a handful of blueberries, which contain around 85% water.
This combination not only helps keep you hydrated but also adds a burst of antioxidants into your diet.
In short, incorporating yogurt and blueberries into your diet for hydration is both easy and delicious.
Here are a few ways you can enjoy this hydrating combo:
- Blueberry Yogurt Bowl: The simplest way to enjoy yogurt with blueberries is to make a yogurt bowl. Start with a base of plain or Greek yogurt, add a handful of fresh blueberries, and if you like, sprinkle some granola or chia seeds on top for added texture and nutrition.
- Blueberry Yogurt Smoothie: Blend yogurt, blueberries, and a touch of honey or a banana for sweetness. This makes a refreshing, hydrating smoothie that’s perfect for a quick breakfast or afternoon snack.
- Frozen Blueberry Yogurt Bites: For a cool summer treat, try making frozen blueberry yogurt bites. Dip each blueberry in yogurt, place them on a baking sheet lined with parchment paper, and freeze. They make a delightful, hydrating, and healthy dessert!
- Blueberry Yogurt Popsicles: Mix yogurt and blueberries, pour the mixture into popsicle molds, and freeze. You’ll have homemade, hydrating popsicles ready to help beat the summer heat.
- Blueberry Yogurt Pancakes: For a hydrating start to your day, add blueberries and yogurt to your pancake batter. The yogurt will keep the pancakes moist and tender, and the blueberries will burst with flavor and hydration.
3. Cucumbers and Tomatoes: The Salad Stars
Cucumbers and tomatoes, each containing over 90% water, are perfect for a refreshing summer salad.
They’re not just hydrating; they’re also rich in essential nutrients like vitamin K, potassium, and magnesium.
Cucumbers and tomatoes are both high in water content, making them great for hydration. Here are a few ways to consume these hydrating vegetables:
- Fresh Salad: One of the simplest ways to consume cucumbers and tomatoes is by tossing them into a salad. You can add a splash of olive oil, lemon juice, and some salt and pepper for added flavor.
- Infused Water: Slice up some cucumbers and tomatoes and add them to a pitcher of water. Let it sit for a few hours or overnight in the fridge. The result is a refreshing and flavorful drink that helps keep you hydrated.
- Juice: If you have a juicer, you can make a refreshing cucumber and tomato juice. This can be a quick and easy way to get hydration and nutrients.
- Gazpacho: This is a cold Spanish soup made from tomatoes, cucumbers, and other fresh vegetables. It’s not only hydrating but also packed with vitamins and minerals.
- Grilled Veggies: Grilling cucumbers and tomatoes can bring out their flavors. You can enjoy them as a side dish or add them to a salad.
- Cucumber-Tomato Skewers: If you’re having a summer cookout, skewer some cucumbers and tomatoes along with other veggies and grill them. They’re a hydrating and healthy alternative to traditional BBQ fare.
4. Lettuce: The Leafy Hydrator
Lettuce, particularly varieties like romaine and iceberg, is an excellent source of hydration due to its high water content. Romaine lettuce contains about 95% water, while iceberg lettuce surpasses this with a whopping 96% water content. This makes them some of the most hydrating vegetables you can eat.
It’s rich in vitamins and minerals, such as vitamin A, vitamin K, and folate. Darker green varieties tend to have more nutrients compared to lighter ones.
Here are some ways to incorporate lettuce into your diet for better hydration:
- Salads: This is the most common way to consume lettuce. You can mix different types of lettuce with other hydrating vegetables like cucumbers, tomatoes, and bell peppers. Dress your salad lightly with olive oil and lemon juice to maintain the hydrating qualities.
- Lettuce Wraps: Instead of using bread or tortillas, use large lettuce leaves to wrap your favorite fillings. This is a great low-carb option that also helps increase your water intake.
- Juices and Smoothies: Adding a few leaves of lettuce to your morning smoothie or juice can boost its hydration properties. Lettuce pairs well with fruits like apples, oranges, and berries.
- Grilled Lettuce: Yes, you can grill lettuce! Grilled romaine lettuce, for example, makes a delicious and hydrating base for a Caesar salad.
- Stir-Fry: While not as common, adding lettuce to a stir-fry at the last moment gives the dish a unique, crisp texture while adding to your hydration.
- Infused Water: Adding a few leaves of lettuce to your water can subtly flavor it, encouraging you to drink more.
5. Spinach: The Nutrient-Dense Hydrator
Spinach comprises about 91% water. It’s also packed with nutrition, including iron, calcium, and vitamins A, C, and K1.
Below are some ways to incorporate spinach into your meals for a hydration and nutrition boost –
- Fresh Spinach Salad: Toss fresh spinach leaves with other hydrating vegetables such as cucumber and tomatoes. Dress lightly with olive oil and lemon juice to keep it refreshing and light.
- Spinach Smoothie: Blend fresh or frozen spinach with fruits like watermelon or strawberries which also have high water content. This will create a hydrating and nutritious smoothie.
- Steamed Spinach: Lightly steam spinach on the stovetop, which can make its nutrients more digestible without reducing its water content significantly.
- Spinach Soup: Make a light spinach soup, served chilled for a refreshing and hydrating meal.
- Spinach Juice: Juice fresh spinach and mix with a bit of lemon juice for a hydrating drink.
- Infused Water: Add spinach to your infused water along with fruits like lemon or strawberries for a boost of flavor and hydration.
6. Watermelon: The Ultimate Thirst Quencher
Watermelon, made up of 92% water, is practically synonymous with summer. This super-hydrating fruit is also a good source of vitamins A and C, as well as the antioxidant lycopene, known for its potential health benefits.
Below are some unique ways to consumer watermelon for better hydration in summer –
- Watermelon Pizza: Slice a large round piece of watermelon and top it with fresh berries, mint leaves, and a drizzle of honey. You can also add some Greek yogurt or cottage cheese for added protein.
- Grilled Watermelon: Grilling watermelon slices can caramelize the sugars in the fruit, creating a unique, delicious flavor. Just be sure not to grill it for too long; you want to keep most of that hydrating juice inside!
- Watermelon Jelly: Boil watermelon juice with a bit of sugar and pectin to make a refreshing, hydrating jelly. Spread it on toast for a summer breakfast treat.
- Watermelon Salsa: Combine diced watermelon with cucumber, jalapeno, red onion, lime juice, and cilantro for a refreshing twist on traditional salsa.
- Watermelon Gazpacho: Blend watermelon, cucumber, bell pepper, and tomatoes to make a chilled, hydrating soup perfect for hot summer days.
- Watermelon Sorbet: Puree watermelon and freeze it to make a simple, refreshing sorbet. You can add a little sugar or honey if desired.
7. Oranges: The Citrusy Hydrator
Oranges are great for hydration due to their high water content, which makes up about 86% of their weight. This juicy fruit can help supplement your daily fluid intake.
Oranges are not only hydrating but also rich in vital nutrients like vitamin C and potassium. They also contain fiber, aiding digestion and promoting satiety.
Consuming oranges in the summer is a delicious way to stay hydrated and healthy. Here are some ways to incorporate oranges into your diet:
- Direct Consumption: The simplest way to consume oranges for hydration is to eat them fresh. This allows you to take full advantage of their water content and nutrients.
- Orange Infused Water: Add slices of orange to your water and let it infuse for a few hours. This not only adds flavor to your water, encouraging you to drink more, but also imparts some of the vitamins and minerals from the fruit.
- Orange Juice: Freshly squeezed orange juice can be a hydrating beverage. But remember, while juicing does concentrate the vitamins, it can also increase the sugar content and remove beneficial fiber.
- Fruit Salad: Add orange slices to a fruit salad with other hydrating fruits like watermelon or strawberries for a refreshing and hydrating summer dish.
- Orange Smoothies: Blend oranges with other fruits and vegetables to make a hydrating smoothie. You could try mixing oranges, bananas, and a bit of yogurt for a creamy, hydrating treat.
- Orange Sorbet: Puree oranges and freeze the mixture to make a hydrating, refreshing sorbet. It’s a healthier alternative to many store-bought frozen desserts.
8. Pineapple – Tropical Thirst Quencher
Pineapple, with its high water content of about 87%, is an excellent fruit for maintaining hydration, especially during warmer months.
Besides its high water content, pineapple is loaded with hydration-supporting nutrients like vitamins C and B6, and minerals like manganese and copper, aiding in water absorption and retention.
Pineapple supports digestion and can help counter dehydration-related digestive issues. It also contains bromelain, a water-soluble enzyme with anti-inflammatory properties, which can be absorbed through pineapple-infused water or juice.
Here are some unique ways to consume pineapple for better hydration in summer:
- Pineapple Infused Water: Soak pineapple chunks in water and let it sit for a few hours or overnight. This infuses the water with pineapple’s flavor and nutrients, creating a refreshing and hydrating drink.
- Pineapple Popsicles: Blend fresh pineapple and a bit of water or coconut water, then freeze in popsicle molds. These are a hydrating treat that can help cool you down on hot summer days.
- Pineapple Smoothies: Blend fresh pineapple with other hydrating fruits like watermelon or cucumbers and a little bit of ice for a hydrating smoothie.
- Pineapple Salsa: Mix diced pineapple with cucumber, jalapeno, and fresh mint for a refreshing salsa that can be eaten with grilled fish or chicken, or even by itself.
- Pineapple Salad: Add pineapple chunks to your salads. The natural juices from the pineapple will mix with your dressing, adding extra hydration.
- Roasted Pineapple: Although this method involves cooking, roasting can bring out a different flavor profile in the pineapple. Pair it with something hydrating like a Greek yogurt dip.
9. Bananas: The Energy Booster
Bananas may not seem like a hydrating food, but they’re made up of 74% water. They also offer a good amount of vitamin C and dietary fiber.
Plus, they’re an excellent source of quick energy due to their natural sugars and carbohydrates.
Apologies for the repetition. Here are some unique ways to consume bananas for better hydration in summer:
- Banana Chia Pudding: Soak chia seeds in coconut water and top it with banana slices. The chia seeds can absorb up to 10 times their weight in water, providing hydration.
- Banana Gelato: Blend frozen bananas with a splash of almond milk until it reaches a gelato-like consistency. It’s a refreshing and hydrating dessert.
- Banana Gazpacho: Blend bananas with cucumber, mint, and a touch of honey for a unique, cold soup that’s perfect for hot summer days.
- Banana Wraps: Wrap banana slices with thin slices of cucumber or zucchini for a quick, hydrating snack.
- Banana and Yogurt Parfait: Layer banana slices with Greek yogurt and a drizzle of honey. The yogurt provides additional hydration.
- Grilled Banana Boat: Slice a banana lengthwise and grill it. Fill it with a scoop of frozen yogurt for a hydrating dessert.
10. Cauliflower: The Crunchy Hydrator
Cauliflower might surprise you with its hydrating powers. Despite its hard and crunchy texture, it contains a whopping 92% water and is a good source of vitamins and minerals.
Here are some unique ways to consume cauliflower for better hydration during the summer months:
- Cauliflower Rice Salad: Grate raw cauliflower to make ‘rice’ and mix it with other hydrating vegetables like cucumber and tomatoes for a refreshing salad.
- Cauliflower Soup: Make a light soup with cauliflower, onions and a broth of your choice. Chill it before serving for a cool, hydrating meal.
- Pickled Cauliflower: Pickle cauliflower florets in a brine made from water, vinegar, and salt. This can be a hydrating snack or a tangy addition to salads.
- Cauliflower Hummus: Blend steamed cauliflower with tahini, garlic, and lemon juice to make a hydrating dip.
- Cauliflower Sushi: Use cauliflower ‘rice’ instead of regular rice to make sushi rolls, adding an extra hydrating element to this dish.
11. Strawberries: The Sweet Hydrator
With a water content of about 91%, strawberries are an ideal fruit for maintaining hydration.
Strawberries have nutrients like vitamin C and manganese that aid water absorption. They’re also a natural diuretic, helping eliminate excess fluids and prevent water retention.
My apologies for the repetition. Let’s try some unique summer-special recipes with strawberries for hydration:
- Strawberry and Basil Infused Water: Add sliced strawberries and fresh basil leaves to a jug of water. Leave it in the refrigerator for a few hours before serving. This will give you a refreshing and hydrating drink.
- Strawberry Watermelon Hydrating Juice: Blend fresh watermelon and strawberries together until smooth, then pour over crushed ice. It’s a perfect combination for a hot summer day.
- Strawberry Quinoa Salad: Cook quinoa and let it cool. Mix with sliced strawberries, cucumber, mint, and a drizzle of lemon vinaigrette. This salad is filling, hydrating, and perfect for a light lunch.
- Strawberry Greek Yogurt Smoothie: Blend strawberries with Greek yogurt and a splash of almond milk. The yogurt and strawberries provide hydration, while the protein in the Greek yogurt will keep you full.
- Plain Strawberry Juice – Make strawberry juice and put it into the refrigerator for a while. In a few minutes, you will have cool hydrating juice.
12. Coconut Water – Tropical Elixir for Rehydration
What could be more refreshing than sipping on nature’s electrolyte-rich drink? Coconut water, the tropical elixir, is your go-to solution for rehydration.
Packed with potassium, magnesium, and calcium, this natural beverage not only quenches your thirst but also replenishes the essential nutrients your body needs to thrive.
Whether you’re lounging on the beach or recovering from a summer workout, coconut water will help you stay cool, hydrated, and revitalized.
Here are some refreshing coconut water recipes that are perfect for summer hydration:
- Coconut Water Mojito: This cocktail uses fresh mint leaves and lime wedges muddled in a glass, followed by rum and coconut water. Fill the glass with crushed ice, garnish with a sprig of mint, and a lime wheel to serve.
- Tropical Mule: A refreshing mix of vodka, lime juice, and coconut water served in a copper mug. Top it off with ginger beer and garnish with a lime wedge for a tropical twist on the classic Moscow Mule.
- Coconut Water Smoothie: A healthy blend of coconut water, frozen berries, and your favorite leafy greens. Blend until smooth for a hydrating, nutrient-packed drink.
- Coconut Water Popsicles: A sweet treat made by blending coconut water with your favorite fruit and sweetener. Pour the mixture into popsicle molds and freeze until solid for a hydrating dessert.
- Coconut Water Chia Pudding: A satisfying snack or breakfast made by combining coconut water, chia seeds, and your favorite sweetener. Let it sit until the chia seeds have absorbed the liquid, then enjoy chilled or topped with fruit.
- Coconut Water Lassi: This is a refreshing blend of coconut water, yogurt, and your favorite spices. Blend until smooth for a unique twist on the traditional Indian lassi.
- Coconut Water Jelly: A fun dessert made by dissolving gelatin in hot water, adding sugar and coconut water, then pouring the mixture into a mold and refrigerating until set.
- Coconut Water Cooler: A thirst-quenching drink made by combining coconut water, lemon juice, and your favorite herbs in a pitcher. Pour over ice for a refreshing, hydrating beverage.
13. Kiwi – Tangy and Hydrating Superfruit
Last but certainly not least, we have the tangy and hydrating superfruit—kiwi! With a water content of about 83%, these fuzzy little wonders offer a refreshing twist to your summer culinary adventures.
Kiwis are not only packed with vitamin C and fiber, but they also provide a dose of vitamin E, ensuring your skin stays radiant even under the blazing sun.
Here are some refreshing ways to consume kiwi in the summer to stay cool:
- Kiwi Cooler: This is a refreshing beverage made with pureed kiwi, lemon juice, sugar syrup, mint leaves, and soda. The sugar balances the tanginess of the kiwi and lemon, while the mint gives it a cooling effect.
- Kiwi Ice Pops: Puree kiwi and freeze them in ice pop molds. These can be a great way to cool down on a hot summer day.
- Kiwi Fruit Salad: Toss chopped kiwi with other summer fruits like watermelon, berries, and peaches. Serve chilled for a refreshing and hydrating snack.
- Kiwi Smoothie: Blend kiwi with yogurt and a bit of honey. This smoothie is not only refreshing but also packed with vitamins and minerals.
- Kiwi Agua Fresca: Blend kiwis with water and optional sweetener until broken down, then strain and serve over ice for a refreshing drink.
- Kiwi Cocktails: There are numerous cocktail recipes that incorporate kiwi, from a kiwi mojito to a kiwi margarita, which can be a fun and refreshing way to stay cool in the summer.
Wrapping it up…
In brief, while these hydrating foods are great additions to your diet, they don’t replace the need to drink ample water throughout the day, especially during hot weather.
So, stay refreshed, stay hydrated, and enjoy the summer!