Health Advocate Blog

Stay cool and refreshed with hydrating meals and snacks

As the temperature rises, it’s crucial to stay hydrated to avoid potential health issues like heat exhaustion and fatigue. While drinking water is the best way to stay hydrated, eating foods with a high water content can also help. Here are some nutrient-dense options that offer a refreshing and flavorful way to stay hydrated during the warmer months.

Incorporating fruits and vegetables with high water content into your diet can help boost your hydration levels and provide essential nutrients during the hot summer months. Some of the most refreshing and hydrating fruits and vegetables include:

  • Watermelon – This quintessential summer treat has a water content of about 90%, making it a great hydration aid.
  • Cantaloupe – Cantaloupe, with a water content around 90%, makes for a juicy and hydrating summer snack.
  • Strawberries – These sweet, juicy berries are made of over 90% water and provide a valuable source of vitamin C and fiber.
  • Oranges – Citrus fruits like oranges are not only hydrating, but also packed with vitamin C.
  • Peaches – Ripe, juicy peaches are about 88% water, making them a sweet and hydrating option for a summer snack.
  • Tomatoes – Tomatoes are over 90% water and provide a wealth of nutrients, including vitamin C, vitamin K, and potassium.
  • Iceberg lettuce – While not as nutrient-dense as other greens, iceberg lettuce has a water content of around 96%, making it a hydrating base for salads or a crunchy addition to sandwiches and wraps.
  • Cucumbers – With a water content greater than 95%, cucumbers are among the most hydrating foods available. Their satisfying crunch adds a refreshing dimension to any summer meal.
  • Celery – This crunchy veggie is 95% water and has a naturally salty flavor that can help replenish electrolytes lost through perspiration.
  • Bell peppers – With a variety of colors, bell peppers have many nutrients, including vitamins A, C, and B6, as well as fiber. Any color bell pepper is a tasty and hydrating option!

Enjoying light, refreshing meals is a good way to beat the summer heat and keep your body nourished and hydrated. Whether you’re in the mood for a full meal or a flavorful snack or side dish, these options are sure to satisfy while keeping you cool and hydrated.

  • Gazpacho – This chilled Spanish soup made with tomatoes, cucumbers, bell peppers, and olive oil is incredibly refreshing on a hot day. Here is an easy, veggie-full recipe to try.
  • Fruit salads – Combine your favorite hydrating fruits like watermelon, berries, and citrus for a light and refreshing meal or side dish. Get some tasty recipes here.
  • Cucumber salads – Toss sliced cucumbers with fresh herbs, feta cheese, and a light vinaigrette for a crisp and hydrating salad.
  • Poke bowls – These Hawaiian-inspired bowls feature diced raw fish, vegetables, and a light sauce over a base of rice or greens. Check out this delicious recipe.

While staying hydrated is crucial during the summer months, incorporating hydrating foods and refreshing meals into your diet any time of the year is a delicious and satisfying way to boost your water intake.