Summer Foods That Are Healthy, Hydrating, and Easy

We all know summertime is hot, especially for those who live in southern or desert climates. It’s important to get plenty of fluid when temperatures are warm. Luckily, there are some healthy ways to enjoy summer and stay hydrated at the same time.

Hydration Recommendations

How much do we need to drink every day to stay hydrated? It depends on many factors, including your age. Here are the basic recommendations for daily fluid needs by age. These estimates include fluid consumed via both food and beverages.

Most people get about 80% of their fluid intake from beverages and 20% from food.

  • Toddlers: 5.5 cups
  • Children (up to age 8): 7 cups
  • Pre-teens: 9 cups
  • Teen boys: 11 cups
  • Teen girls: 10 cups
  • Adults: 11.5 to 15.5 cups

Choosing foods that are high in water content can help you stay hydrated, though you'll still want to consume enough fluid through beverages.

For the most part, focus on water. Otherwise, choose low-calorie drinks or calcium-rich beverages, such as milk.

Sugary drinks like soda and fruit-flavored beverages do provide hydration, but are recommended in smaller quantities than water or milk. Drinks containing 100% juice can provide some of your fluid needs as well, but focusing the majority of fluid intake on water and opting for whole fruits and vegetables can help make meal and snack times more satisfying and contribute to daily fiber needs.

Hydrating Foods

Improving your hydration can be as easy as choosing more fruits and vegetables—many of which are 80% to 90% water.

Item

Percent Water

Item

Percent Water

Apple

84

Broccoli

91

Banana

74

Cabbage (green)

93

Blueberries

85

Carrots

87

Cantaloupe

90

Celery

95

Grapes

81

Cucumber

96

Peach

88

Lettuce (iceburg)

96

Pear

84

Peppers (sweet)

92

Pineapple

87

Spinach

92

Strawberries

92

Zucchini

95

Watermelon

92

Tomato

94

Hydrating Food Ideas

Common fruits and vegetables pack a hydrating punch! Filling your plate with these nutritious choices not only adds essential vitamins and minerals, but helps you stay hydrated.

Wash and pre-portion individual servings of fruits and veggies and keep them in easy reach for a healthy, hydrating, grab-and-go friendly snack.

You can also add fruits and vegetables to your water bottle to make fruit-infused water. The combination possibilities endless, but here are a few ideas to get you started:

  • Cucumber, lemon, and mint
  • Strawberries and blueberries
  • Oranges and blueberries
  • Strawberries, lemons, and blueberries
  • Cucumbers, strawberries, and kiwi

Add water, then give them some time to cool and let the flavors combine. Making water extra tasty will make it even easier to stay hydrated all day.

Here are a few other ideas for easy, healthy, and tasty meals to keep your family hydrated all summer.

  • Cold soups. Many feature vegetables as the base and are high in water content. Try a gazpacho-style dish.
  • Fruit popsicles. There are plenty of 100% fruit juice-based popsicles on the market or you can even make your own! Kids love to get creative with their ingredient combinations and enjoy eating the healthy creations.
  • Salads. Combine just about any fresh fruits and veggies together and you can make an appetizing, interesting side salad dish. Use some of the higher water content fruits and veggies to pack in even more hydration.
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  1. Academy of Nutrition and Dietetics. Water: How much do kids need?. Updaed January 22, 2020.