Summer is upon us and looking for ways to increase your hydration is key! That’s why I love to turn to hydrating foods for summer to help with increasing my water intake but without feeling like I’m spending all day drinking just to get enough water. You know that feeling, where you feel waterlogged, but you know you need to stay hydrated? That’s why I love to find foods with a high water content to keep my hydration levels high with plenty of water in the heat of summer.
Let’s dive into high water content foods perfect for hot summer months!
Cucumbers!
Cucumbers are packed with a lot of water, they can contain anywhere between 95- 96% water and are very low in calories. They’re easy to prepare you can just cut them up into small slices and enjoy them easily on the go, at work, or at home.
For myself, I enjoy them as a refreshing snack with vegetable dips, cream cheese, and other spreads. It’s one of the most hydrating foods and is typically well-priced at the grocery store.
Want some simple summer recipes on how to incorporate cucumbers into recipes?
- Cucumber Salad
- Cucumber Sandwiches
- Potato Salad
- Pita Sandwiches
- Cucumber Mango Salsa
- Noodle Bowls
- Greek Salad
- Cucumber Cole Slaw
Watermelon
Yum, my mouth is watering just writing about watermelon. I love not only the flavour of watermelon but I also love easily it helps me achieve my daily water intake! Watermelon is likely one of the top foods you thought of when it comes hot summer days. A juicy slice of watermelon is perfect to help on long days in high temperatures.
Watermelon is good on its own or used in recipes. It does not contain a lot of nutritional value outside of the highest water content and some Vitamin C. This is definitely one of my top 10 hydrating foods on my personal list and I almost always have it in my home in the summer month.
I also use it during heat waves to help me with staying cool in a hot home.
Want some simple ideas on how to incorporate watermelon into recipes?
- Watermelon Feta Salad
- Watermelon Lemonade
- Watermelon Strawberry Caprese Salad
- Watermelon Salsa
- Watermelon Salad
- Quinoa Salad with Watermelon
Peaches
Here’s one of my favourite fruits – peaches! Peaches are helpful with staying hydrated and also include a moderate amount of fibre. Peaches are about 89% much water and include helpful vitamins such as A, B, C and potassium! This fruit is easy to prepare at home by cutting it up into a wedge or having it whole. It’s a summer staple and can be a snack on the go, easy to eat at home or a work snack. It’s important to note that canned peaches do not contain the same water content as fresh peaches.
Want some simple ideas on how to incorporate peaches in hot weather into recipes?
- Grilled Peaches
- Peach Cobbler
- Peach and Tomato Salad
- Peach Ice Cream / Sorbet
- Grilled Chicken and Peaches
- Peach Curd
- Fruit Salads
Celery
Do you like celery? For myself, I do enjoy it occasionally but unlike the hydrating foods for summer above I’m not in love with having it often. Celery is crunchy and is an easy snack on the go or at home. It contains up to 95% water content and is perfect for not containing any excess calories not to mention helpful for a healthy gut.
Celery can be lovely all on its own, you can add a spread, use a dip or drizzle some sauces on top to add some additional flavour. Did anyone else in class do science experiments with celery to show them absorbing water? Might be just me, but this showed me it was one of the best foods that absorb water in the body.
Want some simple ideas on how to incorporate celery into recipes?
- Celery Juice / Smoothies (cool refreshing drink)
- Cream of Celery Soup
- Stew
- Homemade Chicken Noodle Soup
- Chicken Salad
- Strawberry and Celery Salad
Tomatoes
I love tomatoes, but my Crohn’s disease does not allow me to eat them as much as I’d like! Tomatoes are great for staying hydrated as they contain about 95% water, and contain a good amount of vitamin k. Yes, all tomatoes from cherry tomatoes all the way up to tomatoes on the vine.
It’s often that athletes who are training will eat tomatoes or drink tomato juice to help with the overall wellness of recovery from training but also for increased water (hello less muscle cramps)! You might not know that tomatoes are one of the best skin hydrating foods that can help with your skincare and skin routine!
Tomatoes are a good source of fibre as well! Tomatoes are a bit tougher to care for on the go as they can get bruised and crushed easily (depending on the travel container). However, they’re simple and easy to include in recipes and to cut up for simple snacks.
Want some simple ideas on how to incorporate tomatoes into healthy foods?
- Tomato Salad
- Fresh Tomato Salsa
- Baked Tomato Slices
- Tomato Soup
- Salmon with Basil and Tomato
- Bruschetta
Apples
I often think of apple as a fall fruit, but it’s an excellent choice for summer with natural sugars and many health benefits. Apples contain around 86% water content. An added benefit outside of them being so hydrating is that they help with reducing inflammation and helping prevent infections.
It’s simple to toss an apple into your lunch bag, add it to a day bag or just snack on it while at home. They a good alternative to dehydrating foods such as sweets and sugars, which are no helpful in high temperatures. You can eat it whole, peel it or cut it up into wedges. As well, there is a wide variety of apple types that are great for keeping you hydrated with a variety of flavours!
Want some simple ideas on how to use apples in recipes?
- Apple Sauce
- Apple Salad
- Apple Crumble Bars
- Grilled Apples
- Apple Cinnamon Bread
- Apple Pancakes
Pineapple
Pineapple is another fruit that has my mouth watering just thinking about it. It’s the perfect summer fruit in my opinion. Although pineapples can be a pain to cut up (similar to watermelon) they’re juicy and delicious with natural sweetness. Pineapples a wonderful water-rich foods with 87% water content and are great for your overall health.
From pineapple juice to just eating pineapple plain it’s one yummy fruit. As an added bonus Pineapples are packed with fibre, vitamins and minerals. So grab some pineapple as a delicious fibre snack! For myself, I love pineapple just as it is, but also enjoy dipping it into some fruit yoghurt while enjoying soaking up some summer rays.
Grab some pineapple and a glass of water and that’s a great choice for summer!
Want some simple ideas on how to use apples in recipes?
- Fruit Kebobs
- Pineapple Coconut Bars
- Grilled Pineapple
- Pineapple Smoothie
- Chicken tacos with Pineapple
- Pineapple Shrimp
- Pineapple Ice Cream/ Sorbet
Foods to avoid when dehydrated?
Yes, there are some common foods I’d recommend avoiding in the summer as they can be dehydrating the body. Here is my simple list of foods that dehydrate you that I recommend reducing when possible, in the summer heat.
- Salty Snacks (pretzels, chips, popcorn)
- Asparagus
- Coffee / Tea
- Sugary Drinks (pop, sugar-based juices)
- Deli Meats
- Fatty Fish
- Soy Sauce
Summary
What hydrating foods for summer did you know about already, and which ones were new to you? It’s important to take care of yourself in the summer and take plenty of rest in the shade. It can be easy to overheat, dehydrate and decrease caring for your health overall. Check out more of my summer self-care tips here to help with additional ways to take care of yourself this summer!