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Jul 17 2023

Hydrate your way through summer

July 17, 2023  /   Nutrition  /   5-minute read

Hydrate your way through summer: Top 20 foods to beat the heat

The summer heat is on! With hot temperatures and high humidity levels, it’s essential to stay adequately hydrated. While water is the best source of hydration, it’s not always easy to keep up with our daily needs. Lucky for us, there are plenty of foods we can work into meals and snacks to help us stay hydrated and healthy during the hot summer months. Here’s our list of the top 20 foods rich in water content and essential nutrients to keep you cool and hydrated. 

Cucumber – Cucumber is a refreshing summer vegetable that contains around 96% water. It’s also low in calories and high in vitamin K and potassium.

Celery – Celery is a crunchy vegetable that’s high in water, fiber, and antioxidants. It has a water content of around 95% and can be used in salads, soups, and other summer recipes.

Lettuce – Lettuce is a leafy green vegetable that has a high water content of around 96%. It’s also low in calories and high in fiber, vitamin C, and other nutrients.

Radish – Radish is a root vegetable that has a high water content of around 95%. It’s also low in calories and high in fiber and vitamin C.

Tomatoes – Tomatoes are a great source of antioxidants, vitamin C, potassium, and water. They have a water content of around 95% and can be used in salads, sandwiches, and other summer dishes.

Zucchini – Zucchini is a summer squash that’s low in calories and high in water content at 95%. It’s also packed with fiber, vitamin C, and potassium. It’s an excellent addition to summer salads and soups.

Bell peppers – Bell peppers are a colorful and crunchy summer vegetable that’s rich in water, fiber, and antioxidants. They have a water content of around 92% and can be used in salads, stir-fries, and other summer recipes.

Watermelon – Watermelon is an excellent source of water, fiber, vitamin C, and lycopene. It has a high water content of around 92% and can help keep you hydrated during the hot summer days.

Strawberries – Like watermelon, strawberries are also rich in water, fiber, and vitamin C. They have a water content of around 91% and are a perfect summer snack.

Broccoli – Broccoli is a nutrient-dense vegetable that’s rich in water, fiber, vitamins, and minerals. It has a water content of around 91% and can be used in salads, stir-fries, and other summer dishes.

Spinach – Spinach is a leafy green vegetable that’s rich in vitamins, minerals, and antioxidants. It has a water content of around 91% and can be used in salads, smoothies, and other summer dishes.

Cantaloupe – Cantaloupe is a juicy and sweet melon that can help you stay hydrated during the summer months. It has a water content of around 90% and is packed with vitamins and minerals.

Grapefruit – Grapefruit is a citrus fruit that’s rich in water, fiber, and vitamin C. It has a water content of around 88% and can be eaten as a snack or used in salads and desserts.

Carrots – Carrots are root vegetables that are rich in water, fiber, and vitamins. They have a water content of around 88% and can be used in salads, soups, and other summer recipes.

Oranges – Oranges are a juicy citrus fruit that’s high in water, fiber, and vitamin C. They have a water content of around 87% and can be eaten as a snack or used in salads and desserts.

Pineapple – Pineapple is a juicy tropical fruit that’s packed with water, vitamins, and minerals. It has a water content of around 86% and can help you stay hydrated and healthy during the hot summer season.

Blueberries – Blueberries are a superfood that’s rich in antioxidants, vitamins, and minerals. They have a water content of around 84% and can be eaten as a snack or used in smoothies, salads, and other summer dishes.

Kiwi – Kiwi is a tropical fruit that’s rich in water, fiber, and vitamin C. It has a water content of around 83% and can be eaten as a snack or used in salads and desserts.

Grapes – Grapes are a delicious summer fruit that’s rich in water, vitamins, and minerals. They have a water content of around 82% and can be eaten as a snack or used in salads and desserts.

Pine City Farmers' Market Local, Fresh & Friendly

Whether you’re working up a sweat outside or lounging by the pool, be sure to hydrate your way through summer with these delicious and refreshing foods!  


Pro tip: Pay a visit to the Pine City Farmer’s Market to load up on the freshest local produce!

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