Hydrating Foods for Summer

Staying hydrated this summer is important as the temperatures rise! With more time spent outdoors and increased activity, our daily fluid needs increase due to losses from sweat. However, filling up your water bottle isn’t the only way to stay hydrated during warmer months – many fruits and vegetables contain  fluid, too! Check out a few that we highlighted below:


Cucumbers are a great choice for a hydrating summer food! One half cup of cucumber slices is 95% water! This refreshing veggie also helps to prevent constipation because of it’s high water content and the insoluble fiber in the skin. Together, they keep things moving in the digestive tract. Try using cucumbers in place of chips or crackers with your favorite dip like our Cucumber Hummus.


This melon is 90% water, which makes it a great afternoon snack or a healthy addition to a salad. We love using it among other hydrating fruits in our fresh fruit kebab recipe – perfect for hot afternoons!


Another low-calorie, high-water option is celery! Each medium stalk contains 95% water and  37% of the recommended daily amount of Vitamin K, which helps with essential body functions like blood clotting and bone building. Dip celery sticks into a high-protein dip or build Ants on a Log for a simple and satisfying afternoon snack!


Pineapples may have a prickly outside, but inside they are loaded with water. One cup of the fruit is 86% water. Additionally, pineapple is a very good source of manganese, which helps the body process macronutrients to use for essential body functions, and vitamin C. Try our Strawberry Pineapple Smoothie to start your day or as a hydrating snack.

Bell Peppers

Bell peppers are a great addition to breakfast, lunch or dinner. One half cup of red bell pepper slices has 92% water and contains 158% of your daily value of Vitamin C! With bell peppers coming in a variety of colors, they are a great way to add color to any dish. Try our Rainbow Quinoa Salad for a nutritious – and beautiful – plant-based lunch!

Research for this post was provided by dietetic intern and RD-to-be, Raquel Mireles.

Kristin Houts MS, RD, LDN is a Registered Dietitian who specializes in digestive health issues, modified diets due to food intolerance, and is an expert in the Low-FODMAP diet. Follow along as she documents her own experience living with dietary restrictions on her Instagram, @KristinHouts_RD.