Kids' Nutrition Print Summer Foods: Healthy, Hydrating, and Easy These will keep you cool in the heat By Natalie Monson, RD | Updated May 13, 2019 More in Healthy Eating Kids' Nutrition Recipes Nutrition Facts Basics Sports Nutrition Weight Management Eat Well Strategies Special Diets Supplements Food Policy View All We all know summertime is hot, especially for those who live in southern or desert climates. It’s important to stay hydrated while the temperatures are warm, and luckily there are some healthy ways to enjoy summer and stay hydrated at the same time. Hydration Recommendations What do our bodies really need to stay hydrated? The following recommendations include the total amount of water we get from all beverages and foods. Generally, most people get 80 percent of fluids from beverages and 20 percent from foods they eat. Toddlers need around five and a half cups of fluid daily Children up to eight need around seven cups Pre-teens need about nine cups Teen boys need around 11 cups Teen girls need almost 10 cups Adults need around 11 cups So choosing foods that are high in water content can help us stay hydrated while we’re still working to consume enough fluid through beverages. Focusing on low calorie beverages—mostly water—is the best way to stay healthy and hydrated. Calcium-rich beverages, such as milk, are also good choices. Stay away from sugary drinks, including soda and fruit-flavored beverages. Drinks containing 100 percent juice have a place, but focusing on whole fruits and vegetables is best. Hydrating Foods Increasing your hydration can be as easy as choosing more fruits and vegetables. Did you know that many fruits and vegetables are 80 precent to over 90 percent 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 It’s easy to see that even our most common fruits and vegetables pack a hydrating punch! So filling our plates with these nutritious choices not only adds essential vitamins and minerals but also hydrates us at the same time. For easy snacks, wash and pre-portion individual servings. Keep them within easy reach for quick, healthy snacks that are super grab-and-go friendly. And what about adding some of these fruits and vegetables to water for a yummy fruit-infused water? The combinations are endless! Here are a few tasty ideas: Cucumber, lemon, and mint Strawberries and blueberries Oranges and blueberries Strawberries, lemons, and blueberries Cucumbers, strawberries, and kiwi Just add water and give them some time to cool and let the flavors combine. This is a great way to add a little excitement to plain water! It’s easy to get and stay hydrated when it tastes this good! A few other great ideas for easy, healthy, and hydrating foods for summer include: 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 their 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. There are lots of healthy, easy ways to stay hydrated this summer! Find the ones that work best for your family and enjoy! Was this page helpful? Thanks for your feedback! Get nutrition tips and advice to make healthy eating easier. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Bowes & Church’s Food Values, 1994 Continue Reading Tips for Packing a Summer Sports Bag Strawberry Basil Sparkler: A Refreshing Drink Strawberry Green Tea Ice Cubes Pack Nutritious Snacks That Hold up Well in the Heat How Much Water You Need to Drink Depends on Age and Caloric Intake Teens Have Many Healthy Options for Afternoon Snacks Fluid Balance Is Essential for Athletic Performance and Health Yogurt Chia Pudding With Blueberry Compote The 7 Best Sports Drinks of 2019 Is That Gatorade You’re Sipping Actually Harming Your Health? 10 Popular Clean Eating Myths You Should Stop Believing The 10 Best Foods for Your Sex Life Back-to-School Lunch Ideas That Aren't at All Boring Flavorful Watermelon Cucumber Pico de Gallo for Tacos 8 Best Post-Exercise Recovery Foods and Drinks for Athletes in 2018 Is Trendy Water Healthy and Are They Worth the Cost?