Hydrating Foods to Get on Your Plate (or in Your Smoothie) This Summer



Fresh fruit and vegetable background

Photo by: SerAlexVi ©SerAlexVi

SerAlexVi, SerAlexVi

Fresh fruit and vegetable background

Most people could do a better job of staying hydrated. Counting glasses of H2O is important, but so are the foods you eat. Here’s the lowdown on some in-season foods to perk up your hydration.

Assess Your Hydration

The best way to tell if you’re getting enough fluids is to pay attention to your body. Urination should be frequent and light yellow to clear in color. The more fluid you lose in sweat, the more you should replace. Aim to take in half your body weight in fluid ounces as a baseline – that’s 75 fluid ounces for a 150-pound person. If you exercise, drink more — especially when working out in the heat and humidity.

Fluid-Boosting Foods

In addition to drinking plenty of water, reach for these seasonal foods to help stay hydrated this summer.



Fresh lettuce

Photo by: Givaga / ThinkStock

Givaga / ThinkStock

Fresh lettuce


Iceberg is low in calories and has one of the highest water contents of any food. Other leafy varieties like romaine and green leaf are also good options.

Get more from: salads and lettuce cups


You can feel the hydration pouring from this melon; it also contains plenty of the antioxidant lycopene.

Get more from: smoothies, salads and frozen treats



Cucumber Slices

Cucumber Slices


Nothing says cool and refreshing like a fresh cuke! Keep the peel on for extra nutrients and flavor.

Get more from: snacking on raw veggies, infused water and salsa



Heirloom Tomatoes

Photo by: KitchenM/Getty Images

KitchenM/Getty Images

Heirloom Tomatoes


It’s the very best time of year for juicy tomatoes, which are rich in vitamins A and C, fiber and potassium.

Get more from: pizza, salsa and gazpacho



Photo by: Alan Tobey ©alantobey

Alan Tobey, alantobey


It may be surprising, but there’s a hefty dose of water in this cruciferous veggie; it also has potential cancer-fighting properties.

Get more from: cauliflower rice, or a new take on tabbouleh

Fresh herbs

Leafy fresh herbs like basil, parsley and mint have a remarkably high moisture content — use them often in a wide variety of recipes to reap their nutritional benefits.

Get more from: salads, pressed juices and pesto

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition.

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