15 Hydrating Foods for Summer and Beyond

Summer is upon us, and as the temperatures rise, so does the need for hydration. Water intake becomes even more vital during the hot season as you tend to sweat more during daily activities.

But is there a better way to stay hydrated than toting a water bottle everywhere you go? Are there hydrating foods you should be eating? Aside from drinking water, you can get water from the food you consume, namely fresh fruits and vegetables. Some contain more water content than others.

In this article, we’ll take a look at the importance of hydration, how much water you actually need, and how to increase your intake through hydrating foods.

Chugging H2O isn’t the only way to make sure you’re ingesting enough water. The body gets about 20 percent of the water it needs through food, which is a huge relief to those who find reaching their daily water goals daunting.

Not only do fresh fruits and veggies contain vitamins, minerals, antioxidants, and fiber (which can help you reach your weight loss goals), but they also help increase your water intake.

Some fruits and vegetables contain more water than others. If you want to bump up your hydration for optimal health benefits, choose those that contain 80 percent water content.

The best hydrating foods include:

• Cucumber

• Iceberg lettuce

• Celery

• Radish

• Zucchini

• Bell pepper

• Cauliflower

• Spinach

• Strawberries

• Watermelon

• Cantaloupe

• Broccoli

• Grapefruit

• Peaches

Bonus points if you try combining them with high-protein foods (think Greek yogurt, hummus, nut butter, grilled chicken, or cottage cheese) to amplify your fiber and protein intake.

1. Cucumber (96 Percent Water)

One of the best hydrating foods to eat is crispy, crunchy cucumbers. While perfect on their own, they also make stellar additions to dips and salads.

Cucumbers contain the highest concentration of water of any solid food, so keep them on hand all summer long.

2. Iceberg lettuce (96 Percent Water)

At 96 percent water, iceberg lettuce is up there with cucumbers for the most hydrating foods.

With a crisp texture and mild flavor, iceberg lettuce is easy to incorporate into lunch or dinner. Besides salads, use iceberg lettuce leaves for wraps or pile them high in a sandwich. Second best to iceberg lettuce for water content would be Romaine lettuce.

3. Celery (95 Percent Water)

Raw celery stalks are roughly 95 percent water.

Clean and trim celery as soon as you bring it home so you can snack on a fiber-filled stalk anytime. Consider spreading protein-packed nut butter on your celery for a well-rounded bite.

But you don’t have to eat it whole to meet your hydration needs. Celery is great in green smoothies and juices.

4. Radish (95 Percent Water)

Radishes aren’t just a garnish. These root vegetables are hydrating, with 95 percent water content, and an excellent source of fiber and vitamin C.

So it definitely pays to incorporate these peppery yet mild radish into your diet. Cut it in half, and sprinkle with salt for a flavorful treat.

5. Zucchini (94 Percent Water)

Zucchini’s water content clocks in at about 94 percent. It can be thinly sliced and grilled or shredded into ribbons, adding a crunchy, fresh element to salads.

6. Tomato (94 Percent Water)

Contrary to popular belief, tomatoes are actually fruits, not vegetables. Beyond being mostly water, they contain lycopene, which helps prevent cell damage. And with so many different varieties, the possibilities for snacking are endless.

7. Bell Pepper (93 Percent Water)

All shades of bell peppers have a high concentration of water, but green contains the most (about 93 percent). Bonus: bell peppers are high in antioxidants.

8. Cauliflower (92 Percent Water)

Cauliflower is over 90 percent water. Even if you cook cauliflower, you’ll still get the same amount of water as when you eat it raw. So go ahead and add it to stir fry or eat it riced as a grain substitute.

9. Spinach (92 Percent Water)

This leafy green is a good source of vitamin A, vitamin C, vitamin K, folate, and iron. It also contains antioxidants, which may help keep heart disease at bay.

Baby spinach is more tender, making it a better choice to eat raw in salads or smoothies. You can also cook it down into pasta or rice dishes.

10. Strawberries (91 Percent Water)

Low in calories but high in fiber, vitamin C, and water content, strawberries are a sweet treat that can be eaten alone, blended into a berry smoothie, or mixed with Greek yogurt for a satisfying protein-packed meal.

11. Watermelon (91 Percent Water)

You can’t spell “watermelon” without “water.” Watermelon is among the best hydrating foods for summer, so get your fill before this fruit goes out of season. Like other red fruits, it’s a good source of lycopene. 

12. Cantaloupe (90 Percent Water)

With nearly as much water content as watermelon, cantaloupe is also a good choice for hydration.

13. Broccoli (90 Percent Water)

Aside from boasting a 90 percent water content, broccoli contains high amounts of calcium and magnesium, which are essential for strong bones and muscles.

14. Grapefruit (90 Percent Water)

This bittersweet citrus fruit is 90 percent water. It can be eaten peeled or juiced. Plus, its high fiber content can help you feel fuller longer, assisting your weight loss goals.

15. Peaches (89 Percent Water)

This low-glycemic fruit is not only rich in water but also vitamin C, vitamin A, and potassium, an electrolyte that helps balance the body’s fluid stores.

Water is essential for life, and without it, your body cannot adequately function. Water aids in many of the body’s necessary functions, including digestion, skin health, temperature regulation, and brain function.

Without the appropriate amount of water, the human body can become dehydrated. It’s crucial to drink water and eat water-rich foods throughout the day so your body can maintain its stores.

This is even more important during the summer months when high temperatures can cause excessive sweating, therefore causing the body to lose water faster.

Signs of dehydration include:

• Dull skin

• Constipation

• Dry mouth

• Fatigue

• Headaches

• Dark yellow urine

• Inability to regulate body temperature

Severe dehydration is a medical emergency. Seek care ASAP if you have the above symptoms and aren’t able to feel better by drinking water.

You might have heard the eight-by-eight rule: Drink an eight-ounce glass of water eight times a day. However, according to the CDC (Centers for Disease Control and Prevention), the adequate daily fluid intake is about 91 ounces of plain water for women and 125 ounces for men.

But this doesn’t take into account a person’s activity level, weight, or weather-related scenarios.

Our water calculator can help you accurately calculate how much water you should drink based on things like weight, activity level, location, and other external factors.

What are hydrating foods? Hydrating foods are those that naturally contain a high amount of water.

Then what foods are hydrating? Here’s what to keep in mind:

• The most hydrating foods tend to be whole fruits and vegetables. The best ones are 80 percent or more water.

• In addition to drinking plenty of water, you can try to eat more salad greens, cucumbers, celery, bell peppers, grapefruit, and watermelon — to name just a few.

• Severe dehydration is a medical emergency, so seek care right away if you’re feeling dizzy, have a dry mouth, or experience unusual fatigue or headache.

If you’re looking for more ways to incorporate these high-water-content fruits and vegetables into your daily diet, check out these easy recipes for cucumber salad, broccoli slaw, and a healthy Mediterranean bowl.