Stay Refreshed This Summer: Super Hydrating Foods & How to Enjoy Them

When summer heat kicks in, staying hydrated becomes more important than ever—but it’s not just about guzzling water. Eating the right foods can also help keep your body cool, energized, and well-hydrated. In fact, some fruits and vegetables are over 90% water, making them a delicious and nutritious way to support hydration while delivering fiber, vitamins, minerals and antioxidants.

Here’s a closer look at super hydrating foods and easy, tasty ways to add them to your daily routine this summer.

1. Cucumbers (96% water)

Cucumbers are made almost entirely of water and contain valuable electrolytes like potassium and magnesium. They’re also cooling and easy on digestion.

How to enjoy:

• Add sliced cucumbers to your water with lemon and mint for a spa-like refresher.

• Toss them into salads, wrap sandwiches, or grain bowls.

• Make a chilled cucumber-yogurt soup (like Greek tzatziki or Indian raita) for a hydrating side dish.

2. Watermelon (92% water)

This summer classic not only delivers hydration but also offers lycopene—an antioxidant that supports skin health and may help protect against sun damage.

How to enjoy:

• Freeze chunks for a popsicle-like treat or blend into a slushy with lime juice.

• Make a watermelon and feta salad with mint for a refreshing twist.

• Add cubes to smoothies or blend into agua fresca for a naturally sweet drink.

3. Strawberries (91% water)

Berries are water-rich and packed with vitamin C and antioxidants. Strawberries in particular are incredibly hydrating and versatile.

How to enjoy:

• Add them to Greek yogurt or overnight oats.

• Toss them into spinach salads with balsamic glaze.

• Make a simple strawberry salsa with lime and jalapeño for topping grilled fish or tacos.

4. Tomatoes (94% water)

Tomatoes are rich in both water and potassium, making them ideal for replenishing electrolytes. They also contain lycopene, which supports heart and skin health.

How to enjoy:

• Eat cherry tomatoes raw with a pinch of sea salt.

• Slice into sandwiches, wraps, or Caprese salads.

• Roast grape tomatoes with olive oil and basil for a hydrating pasta topper or toast spread.

5. Lettuce & Leafy Greens (95–96% water)

While not heavy in calories, greens like iceberg, romaine, and butter lettuce provide a high water content and are great carriers for other hydrating toppings.

How to enjoy:

• Build a salad base and top it with other hydrating foods like cucumber, strawberries, and tomatoes.

• Use large lettuce leaves as wraps for lean proteins or hummus.

• Add a handful to smoothies—you won’t taste it, but your body will thank you.

6. Citrus Fruits (86–89% water)

Oranges, grapefruits, and lemons are not only water-dense but also rich in vitamin C, which supports immunity and skin health.

How to enjoy:

• Snack on orange slices or freeze them for a chilly treat.

• Squeeze fresh citrus into water or tea for added flavor.

• Add segments to salads or grain bowls for a zesty boost.

Quick Tips to Boost Hydration with Food:

• Prep ahead: Keep chopped cucumbers, melon, or citrus slices in the fridge for easy snacking.

• Think smoothies: Blend hydrating fruits and leafy greens with coconut water or ice for a perfect summer smoothie.

• Hydrate your meals: Build salads and meals that include at least 2–3 water-rich foods.

• Snack smart: Skip salty chips and go for fresh fruit cups, veggies with hummus, or chilled yogurt.

Final Thoughts

Hydration doesn't have to come just from your water bottle. By incorporating more water-rich foods into your diet, you’ll stay cool, energized, and nourished all summer long. Keep it simple, fresh, and fun—and your body will feel the difference.