Cool Eats: The Best Hydrating Foods for Hot Summer Days
August 01, 2025
Now that summer is in full swing, most people are enjoying lots of free time outside, engaging in a variety of physical activities. Whether you're going for a run in the park, cycling on a mountain parkway, or rafting down a popular river, being outdoors is what summer is all about!!
Unfortunately, along with summer's many activities, often comes sun, heat, and humidity. This time of year, is when dehydration can set in. Dehydration occurs when your body loses more fluid than it takes in, which leads to fluid imbalance and affects optimal body function. Dehydration can be mild with symptoms like thirst, dry mouth, fatigue, and infrequent urination. When dehydration becomes severe, it causes sunken eyes, confusion, and an increase in heart rate. Many things, like insufficient fluid intake, excessive fluid loss, and even certain medications like diuretics, can cause dehydration.
Increasing fluid intake during hot summer months is one way to decrease the risk of dehydration, but focusing on foods with high water content can also be helpful. Did you know you can get about 20% of your fluid needs from foods? This can definitely help up your hydration game. The most hydrating foods are fruits and vegetables, so not only are you increasing your hydration levels, but you are also increasing servings of these important food groups. Another benefit of incorporating more hydrating fruits and vegetables is that they provide essential electrolytes, such as potassium and magnesium.
Here is a list of some of the most hydrating foods to add to your diet:
Watermelon
Watermelon is one of the most hydrating foods, which is no surprise since it contains 92% water, hence the name!! It is also rich in vitamin C and lycopene. Watermelon makes a great summer snack, but it can also be added to a delicious summer salad.
Blueberries
Blueberries are 84% water and packed with nutrition. They contain polyphenols, which may decrease the risk of chronic disease. They are great in a bowl with other fruits and yogurt or try adding them to your favorite whole grain pancakes or muffins. Frozen blueberries are a plus in a hydrating smoothie.
Strawberries
Strawberries are loaded with powerful antioxidants and vitamin C. They can be added to a mixed green salad or your morning oats.
Bell Peppers
Bell peppers are a great source of hydration and are loaded with nutrients like vitamin C and carotenoids. Bell peppers come in a variety of colors and are great to dip into hummus or Greek yogurt dip. They are also delicious stir-fried with other veggies and tofu.
Cucumbers
Cucumbers are made almost entirely of water, about 95%. They also provide some potassium and magnesium, beneficial electrolytes. Cucumbers are a great low-cal snack and add crunch to a salad or sandwich.
Oranges
Oranges are a good post-workout hydration snack and can be easily carried in your pack on a hike or mountain bike ride. They are high in vitamin C and potassium, as well as a good source of fiber. Keeping mandarins or "cuties" in your refrigerator is an excellent idea for a grab-and-go snack.
Other hydration hacks for the summer include infusing your water with cucumber, lemon, and even frozen fruit ice cubes. Start and end your day with a big glass of water to stay ahead of the game. Set a sipping schedule for hydration breaks that help you stay on track for water intake. Always wear lightweight breathable fabrics and wear a hat to keep you cool. Keep a reusable water bottle with you. This ensures you will continue to hydrate throughout the day!!
Diet and Nutrients , Blog