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Hydrating Foods for Summer

By Fitoru | 30 July 2020
Zucchini

Need something cooling to help you through the scorching summer? Drinking water is a must to keep you hydrated. If you don’t drink enough and dehydration kicks in, you’ll be dealing with fatigue, muscle cramps, mottled skin and headaches, your blood pressure could drop, your heart rate elevate, and if you don’t correct the water balance, organ failure could follow. But don’t worry. You can stay hydrated not just with regular water but by eating fruits and vegetables with a high water content. So carry on and check out our guide to the most hydrating foods for the summer!

20 Tasty Hydrating Foods 

Put down the sports drinks and start meeting your daily water intake with healthy foods that energize!

Not only do the fruits and veggies listed below help you stay hydrated, but they also help you stay full so you can reach your weight-loss goals. We’ve got leafy greens, cruciferous vegetables, and citrus fruits as some of our tastiest water-rich foods. They are also rich in disease-fighting antioxidants, like beta-carotene, lycopene, lutein, and zeaxanthin. The more colorful the better!

Without further ado, here are the most hydrating foods for summer from highest percent water to lowest. 

1. Cucumber

Water content: 96%

Top nutrients: Vitamin K, vitamin C, potassium, magnesium, manganese

Top health benefits: Lower blood sugar, digestion, anti-cancer, skin health, bone health, heart health, brain health

2. Iceberg Lettuce

Water content: 96%

Top nutrients: Vitamin K, vitamin A, folate, manganese, potassium 

Top health benefits: Diabetes management, heart health, vision health, bone health

3. Celery

Water content: 95%

Top nutrients: Vitamin K, folate, vitamin C, manganese, potassium, calcium

Top health benefits: Diabetes management, vision health, heart health, fetal development, anti-inflammation, digestion

4. Radishes

Water content: 95%

Top nutrients: Vitamin C, folate, vitamin B6, manganese, potassium

Top health benefits: Anti-cancer, digestion, anti-fungal, heart health, blood pressure management, skin health

5. Romaine Lettuce

Water content: 95%

Top nutrients: Vitamin A, vitamin C, vitamin E, folate

Top health benefits: Anti-aging, vision health, bone health, anti-cancer

6. Zucchini

Water content: 94%

Top nutrients: Vitamin C, B vitamins, folate, vitamin K, manganese, potassium, phosphorus, magnesium

Top health benefits: Immune boosting, anti-cancer, skin health, reducing PMS symptoms, heart health, bone health

7. Tomatoes

Water content: 94%

Top nutrients: Vitamin C, vitamin A, vitamin K, vitamin E, folate, manganese, potassium, magnesium, copper, phosphorus, lycopene

Top health benefits: Anti-cancer, heart health, skin health, gut health, vision health, diabetes management

8. Watermelon

Water content: 92%

Top nutrients: Vitamin A, vitamin C, B vitamins, citrulline, magnesium, potassium, manganese, copper, iron, phosphorus, lycopene

Top health benefits: Heart health, anti-inflammation, anti-cancer, skin health, muscle recovery, athletic performance, digestion 

9. Strawberries

Water content: 92%

Top nutrients: Vitamin C, folate, vitamin K, vitamin B6, manganese, potassium, magnesium 

Top health benefits: Lower blood sugar, arthritis relief, immune boosting, wound healing, heart health, anti-cancer

10. Cauliflower

Water content: 92%

Top nutrients: Vitamin C, vitamin K, folate, vitamin B6, pantothenic acid, manganese, potassium, phosphorus, magnesium

Top health benefits: Anti-cancer, anti-inflammation, heart health, detoxification, brain health

11. Bell Peppers

Water content: 92%

Top nutrients: Vitamin C, vitamin A, vitamin B6, vitamin E, B vitamins, folate, manganese, potassium, capsanthin, lutein

Top health benefits: Vision health, anemia prevention, lower cholesterol, immune boosting, skin health, heart health

12. Cabbage

Water content: 92%

Top nutrients: Vitamin C, vitamin K, folate, B vitamins, manganese, potassium, calcium

Top health benefits: Anti-inflammation, heart health, digestion, immune boosting, lower blood pressure, lower cholesterol

13. Cantaloupe

Water content: 90%

Top nutrients: Vitamin A, vitamin C, folate, vitamin K, B vitamins, potassium, magnesium, copper, manganese 

Top health benefits: Keto friendly, anti-inflammation, exercise recovery, immune boosting, gut health

14. Grapefruit

Water content: 90%

Top nutrients: Vitamin C, vitamin A, folate, B vitamins, manganese, potassium, phosphorus, copper, calcium

Top health benefits: Diabetes prevention, kidney stone prevention, immune boosting, lower cholesterol, bone health

15. Kiwi

Water content: 90%

Top nutrients: Vitamin C, vitamin K, vitamin E, folate, potassium, copper, manganese, magnesium, calcium

Top health benefits: Asthma management, digestion, heart health, eye health, immune boosting, skin health, anti-inflammation

16. Peaches

Water content: 89%

Top nutrients: Vitamin C, vitamin A, niacin, vitamin E, vitamin K, potassium, copper, manganese 

Top health benefits: Anti-cancer, anti-diabetes, blood pressure management, eye health, heart health

17. Oranges

Water content: 87%

Top nutrients: Vitamin C, vitamin A, folate, thiamin, potassium, calcium, magnesium, copper, citric acid

Top health benefits: Immune boosting, anti-cancer, heart health, lower blood sugar, digestion, kidney stone prevention, anemia prevention

18. Pineapple

Water content: 86%

Top nutrients: Vitamin C, B vitamins, folate, manganese, copper, potassium, magnesium, bromelain 

Top health benefits: Digestion, anti-cancer, anti-inflammation, arthritis relief, immune boosting, exercise recovery

19. Raspberries

Water content: 85%

Top nutrients: Vitamin C, vitamin K, vitamin E, folate, manganese, potassium, copper, magnesium, selenium

Top health benefits: Keto friendly, lower blood sugar levels, anti-cancer, brain health, heart health, digestion, eye health

20. Blueberries

Water content: 84%

Top nutrients: Vitamin C, vitamin K, vitamin E, manganese, copper, anthocyanins

Top health benefits: Keto friendly, anti-aging, immune boosting, anti-cancer, heart health, brain health, diabetes management

There you have it! Juicy fruits, crispy veggies, and flavorful superfoods to satisfy all your hydration needs. Whether you whip them up in a smoothie or juice them up to replace a few glasses of water, they’ll be working overtime to strengthen your immune system, optimize digestion, and protect your eyes, bones, muscles, and heart from everyday wear and tear!

20 Hydrating Foods for Summer

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