10 Hydrating Foods to Fuel Your Family this Summer
While drinking plenty of water is always important, it’s especially critical during the summer months. But did you know you can also boost your hydration levels through the food you eat? Incorporating water-rich foods into your diet is not only a convenient way to increase your water intake—it’s also a tasty way to get some added nutrients!
Here are our top 10 picks for water-rich foods that will keep you and your family hydrated all summer long.
1. Strawberries
Delicious and juicy, strawberries are not just a treat for your taste buds; they also contain 91% water.1 These summer favorites also provide a good amount of vitamin C and antioxidants, supporting a healthy immune system while keeping you hydrated.2
2. Cucumber
Topping our list is the ultimate summer classic: cucumber. With a whopping 96% water content, cucumbers are the ultimate hydrating food.3 Slice them up for a quick refreshing snack, or incorporate them into your salads, sandwiches and even your water! Cucumbers are also rich in vitamins K and B, encouraging strong bones and a healthy gut.3
3. Watermelon
Nothing says summer quite like biting into a juicy slice of watermelon. Not only are these fruits refreshing, but as their name implies, they’re also 92% water! Plus, they’re packed with vitamins A, B6 and C, along with a host of antioxidants and amino acids.4 Try adding watermelon to fruit salad, blend it into a deliciously hydrating smoothie or throw it on the grill for a unique twist!
4. Radishes
With an impressive 95% water content, radishes are a quick and easy way to increase your water intake while reaping healthy nutrients like antioxidants and vitamin C. Their crisp texture and refreshing taste make radishes a great addition to salads, snack plates and rice bowls—or enjoyed on their own with a pinch of salt!
5. Summer Squash
Also known as zucchini, summer squash is another great choice for staying hydrated during the hotter months. Boasting a 95% water concentration, this veggie is as hydrating as it is versatile. Grill it, sauté it, spiralize it into “noodles” or even add it to baked goods for added moisture and nutrients!
6. Grapefruit
Made up of 91% water, grapefruit is an excellent way to stay healthy and hydrated during the summer. Known for its tangy sweetness, this nutritious fruit is packed with vitamins A and C, both of which support a healthy immune system.5 For tips on incorporating grapefruit into your diet, check out this blog post.
7. Celery
Though it’s often overlooked, celery is a hydration superstar. With about 95% water content, this refreshing veggie not only hydrates but also provides a surprising amount of fiber and vitamins A, C and K.6 Plus, its natural salt content can help replenish electrolytes lost through sweating, making it the perfect post-workout snack!7
8. Lettuce
With its mild taste and refreshing texture, iceberg lettuce boasts a whopping 96% water content.8 Other varieties like romaine and butterhead are also high in water, plus vitamin A and folate.9 Enjoy lettuce as a delicious, low-calorie base in salads and bowls, or add it to wraps and burritos for a hydrating crunch!
9. Cantaloupe + Honeydew
Cantaloupe and honeydew are summer hydration heroes. Comprised of about 90% water, these melons offer essential nutrients like vitamins A and C, plus a healthy dose of potassium.10 Enjoy them as a refreshing snack, toss them in salads or dip them in dark chocolate for a (mostly) guilt-free dessert!
10. Tomatoes
Whether enjoyed in a salad, sandwich or on their own, tomatoes are a hydration powerhouse. Not only are they made up of about 94% water, they are also an excellent source of lycopene, an antioxidant known to have numerous health benefits.11
Hydrate with Great-Quality Water
While these 10 foods are a delicious way to add water and nutrients to your diet, it’s important to remember that drinking high-quality water is still the best way to stay hydrated.
At Primo Water, we offer a wide range of water solutions tailored to your specific needs. Convenient and easy to use, our self-service Refill stations make getting fresh, filtered drinking water simple and affordable. Simply bring your own 1 or 5 gallon bottles to a refill station near you and fill them up. For added convenience, you can pick up water while you’re already at the store from our Exchange Station. Available in 3 gallon and 5 gallon pre-filled bottles, our exchange water is purified by a nine-step process and has added minerals for a crisp, refreshing taste. And for the ultimate convenience, our reliable Delivery service brings our water directly to your doorstep. Finally, shop our wide variety of water dispensers at shop.water.com to find one that fits your lifestyle and your home.
1https://www.healthline.com/nutrition/19-hydrating-foods
2https://www.everydayhealth.com/diet-nutrition/potential-health-benefits-of-strawberries/
3https://www.health.clevelandclinic.org/benefits-of-cucumbers/
4https://health.clevelandclinic.org/benefits-of-watermelon/
5https://www.hopkinsmedicine.org/health/wellness-and-prevention/grapefruit-benefits
6https://www.bbcgoodfood.com/howto/guide/health-benefits-celery
7https://www.livescience.com/50640-celery-nutrition.html
8https://www.google.com/search?q=lettuce+water+content&oq=lettuce+water+content&aqs=chrome..69i57j0i433i512l2j0i512l7.2543j0j7&sourceid=chrome&ie=UTF-8
9https://www.organicfacts.net/health-benefits/vegetable/health-benefits-of-lettuce.html
10https://www.healthline.com/nutrition/19-hydrating-foods
11https://www.health.com/nutrition/health-benefits-tomatoes#:~:text=Tomatoes%20are%20low%20in%20calories,heart%20disease%20and%20certain%20cancers.