Summer has finally arrived. The days have gotten longer, the temperature a little warmer and the shorts and sunglasses have come out. But as the days get warmer, staying hydrated becomes even more important.
We have all heard the 8-glasses of water per day rule to stay hydrated, but during hot summer days, also more, water consumption is recommended. Although let’s be honest, it’s already hard enough to drink that many glasses a day, so relying purely on water for hydration can be a challenge. The good news is that there are other sources of liquid to help keep you hydrated throughout this hot summer. Check out some of the most healthy foods that keep you hydrated along with some ideas on how to incorporate them in your diet.
Cucumbers are the food with the highest water content with a staggering 96.7% water. Cucumbers also have an abundance of micronutrients including Folic Acid, Calcium, Vitamin C, Iron, Magnesium, Phosphorus, Potassium, and Zinc. Try this delicious curly cucumber salad or a chilled cucumber soup for a refreshing and hydrating meal.
Celery is known as a very low-calorie food and contains 95.4% water. Toss some celery into a chopped salad or if you’re feeling adventurous try this celery-spiked guacamole. For those summer brunches, a stick of celery is the perfect garnish for a Bloody Mary.
Radishes are composed of 95.3% water and contain an abundance of vitamins and minerals. Radishes are very versatile and super easy to chop up for a refreshing snack or tossed into a simple summer salad.
The ultimate summer fruit. Watermelon contains high levels of the antioxidant lycopene, which has been linked to reduce risk for certain types of cancers. Try a watermelon, feta and mint salad. A watermelon smoothie will keep you hydrated by the pool, but if you’re looking for a little buzz, try tequila-soaked watermelon wedges or watermelon shots.
Tomatoes – whether you consider them to be a fruit or a vegetable, they are full of nutritional benefits, one being their water content. Tomatoes also contain tons of carotenoids which are considered to have a role in reducing risk of disease. Tomatoes are particularly high in the antioxidant lycopene, along with potassium and Vitamins A, E and C. Reap the nutritional benefits while staying hydrated with a bowl of fresh gazpacho or a delicious Italian bruschetta.
Spinach, a super food with a high water content, is the perfect summer food. It provides a very easy way to incorporate greens into a dish without overwhelming the taste. Throw some spinach in the blender with some fruit for a deliciously fresh and hydrating green smoothie. If you’re looking for lunch, try making a summer salad with the blend of spinach.
Peaches, loaded with antioxidants, are in their peak season during the summer. Biting into a ripe, juicy peach from the farmers market will satisfy any sugar cravings as well as quench your thirst. Try a grilled peach crostini with some peach salsa and chips for a delicious beachside lunch. If you’re in the mood for next-level food for the summer, try making bacon wrapped peaches.
Apples are so easy to throw in your bag for a day at the beach or while lounging at the pool. If you’re feeling fancy, try baking an apple pie in an apple or whip up some fresh applesauce. On hot days, opt for a light lunch by skipping the bread and making an apple sandwich; use apple slices as your “bread” and slather some peanut butter in between. So delicious and hydrating.
Strawberries are rich in electrolytes, particularly potassium, which is lost through sweat. A cup of strawberries contains between five and ten percent of the daily recommended intake of liquid. For a cool snack on a hot day, a strawberry smoothie bowl is the perfect fix. If you are looking for a light lunch, then try a delicious and low-calorie strawberry salad or grab some fresh veggies to combine with strawberry salsa or strawberry guacamole for the ultimate summer snack.
Last but not the least mangoes which are a sweet treat for hot summer days. Mangoes contain a lot of fiber as well as Vitamins A, B6, and C. For a cooling snack, chop up some fresh mango or try making mango ice cream that requires just four ingredients. And if you’re looking for an evening dessert after a long day at the beach, then try a perfect treat sticky rice with a twist of coconut and mango.