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.

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

Toddlers: Five and a half cups
Children (up to age 8): Seven cups
Pre-teens: Nine cups
Teen boys: 11 cups
Teen girls: 10 cups
Adults: 11 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.

Avoid sugary drinks like soda and fruit-flavored beverages. Drinks containing 100% juice can provide some of your fluid needs, but focusing on whole fruits and vegetables is a healthier option.

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 no sugar added 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.
Sensational 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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