7 things to eat to keep you hydrated this summer

We all know that drinking enough water each day is essential to staying hydrated, but did you know you can get extra hydration through what you eat in addition to what you drink? As the summer progresses, temperatures rise, and we spend more time outdoors, eating foods that are both nutritious as well as hydrating becomes more important than ever.

Our bodies are made of about 60% water, making it necessary that we consume about 8, 8oz glasses of water each day to keep us hydrated. Many nutritious foods are high in water content, so munching on these can help you reach optimum hydration levels while we’re spending your time in the sun.

Here are 7 of the most hydrating foods you can eat, and a few creative ideas on how you can incorporate them into your diet this summer!


Watermelon consists of approximately 92% water, which makes it a perfect food to eat for hydration. Watermelon is also notably high in Vitamin A, Vitamin B6, and Vitamin C. Try combining watermelon with feta, arugula, and a drizzle of balsamic reduction for a perfect, fresh summer salad.


Cucumbers consist of approximately 95% water, but they also have a high concentration of potassium and polyphenols, which can help to lower inflammation. Try mixing cucumbers with tomatoes, avocado, and a lemon vinaigrette for a light and easy side salad for your summer BBQ.


Pineapple is high in both Vitamin C and manganese, a mineral important for improving the health of bone and connective tissue. Pineapple also contains significant concentrations of bromelain, an enzyme that helps with digestion. Try making a healthy piña colada smoothie by blending together ½ cup frozen pineapple, ½ a frozen banana, and ⅔ cup coconut milk. Enjoy as if you were lying out by the beach.


Clocking in at about 92% water content, grapefruit is another one of the most hydrating fruits. It is high in vitamins A, C, and lycopene, a powerful antioxidant that helps protect cells from damage. It also has a low glycemic index, which means that it has a very small impact on spiking blood sugar levels. Try making a grapefruit fruit salad by slicing grapefruit and blood orange, and sprinkling with pomegranate seeds and mint.


High in beta carotene, and packing 100% of your daily need Vitamin C in just one cup, mangoes are a perfect, juicy, hydrating summer fruit. They’re also high in Vitamin A, which helps improve your skin health. Make 2 ingredient mango sorbet by blending 1 cup frozen mango with ¼ cup almond or coconut milk in a food processor.


Celery is made up of about 95% water, and is high in Vitamin K and a good source of dietary fiber. You may not have had ants-on-a-log since you were a kid, but this snack is still delicious for all ages. Top celery with natural almond or peanut butter for a hydrating snack that’s also filled with protein and healthy fats.


Fruits and veggies aren’t the only foods that can hydrate you. Yogurt is actually is quite high in water content (up to 85% in fact!) and is a great source of electrolytes, protein, calcium, and probiotics that promote healthy gut bacteria. To make easy yogurt berry popsicles, blend 2 cups of berries in a blender, mix with 2 cups of Greek yogurt, and add 2 tbsp of honey. Freeze into 6 popsicle molds, and enjoy a healthy summer treat.

Who knew it could be so fun to eat your water?

Author: Maggie Harriman

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