Stay Hydrated In the Summer Heat

Incorporate these water-rich foods to bump up your hydration!

The summer heat and humidity are upon us which means higher sweat rates and increased likelihood of dehydration. Your body needs ongoing and consistent fluid intake throughout the day, and although nothing beats a glass of water or electrolyte drink to quench thirst and hydrate your body, food can also be a source of hydration. Incorporate these water-rich foods to bump up your hydration!

• Crisp lettuce: at 96% water, it tops the list of most water-dense foods. A combination of romaine and a dark green lettuce (kale, spinach, arugula) provides a good balance of water content and vitamins, minerals and fiber. 

• Melon: Most varieties contain about 91% water and a slew of vitamins, like C, A, and potassium. Add it to a fruit salad, combine it into a salad, put it through a juicer for a refreshing summer drink or add frozen pieces to a glass of water as a flavor enhancer. 

• Cucumber: Low in calories and high in water, cucumber is also packed with nutrients. You’ll maximize hydration and nutrient intake when you enjoy cucumber with the skin on. Have with your favorite dip, in place of chips or combine with in-season tomatoes, avocado and balsamic vinegar for a flavorful veggie side dish.

• Broccoli: This cruciferous veggie is made up of about 90% water. It is also high in vitamin C, fiber, and even has some protein. Steamed, roasted, raw, or riced, broccoli in all forms is a great addition to a meal or snack.

• Low fat dairy: Not only is dairy a good source of calcium and vitamin D, but many dairy products also contain about 85% water. Low fat milk, yogurt, and cottage cheese have the highest water content of the dairy foods. Even dairy alternatives, like almond milk, have a high percentage of water. 

Although you should still be aiming for 80-110oz of fluid per day, minimum, these foods can help keep you hydrated during the extra hot days of summer while packing in some extra nutrients.