As the weather really starts to heat up, hydration becomes more important than ever! Proper hydration helps to cleanse your body of toxins and waste and regulates your body temperature as well as your metabolism, digestion, heart rate and blood pressure. To say hydration is imperative is an understatement, considering.

But what is a good level of hydration, and how do you achieve this? For years it has been said that everyone should drink at least eight, 8 oz. glasses of water per day. However, factors like weather, illness and medications could warrant you increase that a bit. I would recommend that 64 ounces be the minimum amount of water you consume in a day.

If that seems like a lot of water, you’re in luck because foods can be as hydrating as drinking a glass of water. Many fruits and veggies are excellent sources of water and they offer a fun and satisfying way to stay hydrated. Here are 10 tips to staying hydrated, in addition to drinking plain ole water.

10 Tips to Staying Hydrated:

1. Cucumber

With 97% water content, cucumbers are great way to snack and hydrate at the same time. They have great detoxifying qualities too, so try them in a salad, dip them in your hummus or add them to your morning green smoothie! They are even a tasty addition to your glass of H20.

2. Watermelon

This sweet melon contains 92% water and simply snacking on a serving can quench your thirst. Get creative and blend it up with some lime and a touch of honey to create a tasty beverage that tastes more refreshing with a splash of sparkling water.

3. Radishes

These crunchy, spicy and refreshing veggies are more than 75% water plus they’re packed with good-for-you vitamins and antioxidants. You can munch on them raw, toss them in to your favorite salad, or you try them roasted for a fun new side dish!

4. Tomatoes

At 95% water, and in many different varieties, tomatoes can be a pleasing way to nourish your body and help with hydration. Slice on a sandwich, tossed in a salad, or even paired with your main dish like these scallops, tomatoes are a versatile fruit and offer tons of nutritional benefits.

5. Bell Peppers

All colors of bell peppers contain at least 92% water or above and are loaded with antioxidants and other essential vitamins. Another yummy veggie that can be eaten raw, dipped in hummus or can really complement any dinner.

6. Greens

Iceberg lettuce is about 95% water, crunchy and really refreshing so don’t snub it entirely. Focus on variety—including those dark leafy greens like spinach, kale and romaine which are nutrient dense. Try blending them in your smoothie for a new way to get your greens!

7. Strawberries

These sweet, summer beauties are about 91% water and they’re a satisfying treat all on their own. You can add them to smoothies and salads, or if you want to switch things up, you can serve them as a side dish with fish or top your toasts with them too! Side note: Blueberries, raspberries and blackberries are 85% water and are great additions to any dish.

8. Coconut water

Just as hydrating as regular water, but with added flavor and benefits from potassium, carbohydrates and sodium. Coconut water is a great way to retain fluids during workouts outs or summer activities.

9. Grapes

Juicy and naturally sweet, grapes are great for snacking but equally as delicious in recipes! You can use them in the place of tomatoes in many dishes. For a refreshing treat, wash, dry and then freeze grapes. The result is a sorbet-like, nutrient dense treat.

10. Soups and Hot Teas

While this is technically still drinking your way to hydration, it is much more exciting than boring old water! Brothy soups are great for hydration as they’re essentially seasoned water and usually carry other nutritional value like protein and fiber. Hot teas like green, black, white and roobios are really great for hydration, packed with antioxidants and are a deliciously cozy way to nourish and hydrate your body. Try chilling hibiscus tea, which is naturally sweet, to create a flavorful cold drink as well. Add citrus and fresh herbs for added flavor and enjoyment.


By: Katie Cavuto, RD