Let’s inject some fun and variety into hydration. There are many ways to give your body the fluids it needs that branch out far beyond drinking glass after glass of water. One solution for breaking up the monotony is to eat foods with higher water content, to help you stay hydrated. And we’re in luck because summertime produce offers us a cornucopia of delicious and hydrating fruits and vegetables.

Benefits of Hydration

Water makes up about 60-70% of our bodies. It’s an essential component of every cell, system, and function. Our bodies lose water when we sweat and use the restroom. Even exhaling results in a loss of fluids. So in order to stay hydrated, we have to constantly replenish what’s lost. Humans can survive a few weeks without food, but only a few days without water.

Here are just a few of the things staying hydrated can do:

• Regulate body temperature
• Lubricate joints
• Prevent infection
• Deliver nutrients to cells
• Optimize digestion and prevent constipation
• Subdue false hunger cues
• Improve sleep quality and duration
• Sharpen cognition
• Elevate and stabilize mood
• Stave off headaches and migraines
  

When you exercise during the hot summer months, your body can lose between 2.6-5.3 pints of water per hour. If you don’t replenish those fluids with water and hydrating foods, you're going to feel awful: very tired, physically weak, moody, and at risk of overheating.

Tips to Keep You Hydrated

Hot and humid weather makes you sweat more. For all the water your body loses, you need to replenish it. With summertime heat related illnesses on the rise, it’s more important than ever to stay hydrated. These tips aim to help you achieve just that.

• Drink water and other low-sugar, non-alcoholic beverages 
• Eat foods with a high water content
• Eat spicy and salty foods, they’ll make you thirstier so you’ll drink more water
  

You can also structure your day to ensure you don’t get dehydrated during the summer, even on the hottest days. 

• Exercise outside in the early morning or late in the evening when the temperatures are lower 
• Stay in the shade as much as possible. During the hottest part of the day, try to rest. Save exertion for the coolest times of day.

Hydrating Foods: A Summertime List

Most peak summer produce — and all fruits and vegetables for that matter — has a high water content. What a tasty and healthy way to contribute to your daily water intake and stay hydrated, especially during the hottest months of the year. Thanks, Mother Nature! Here are some of our favorite summertime hydrating foods

Hydrating Fruits

Watermelon

Water content: 92%
This melon’s name says it all. Packed with vitamins A, B6, and C; lycopene; antioxidants; and amino acids, watermelon is an electrolyte-rich and super-hydrating food wrapped up in a green rind. 

Strawberries

Water content: 91% 
This hydrating berry contains fiber, antioxidants, and vitamins and minerals like vitamin C, folate, and manganese. Regular strawberry consumption is linked to reduced inflammation and lower cancer risk.

Cantaloupe

Water content: 90%
Besides being a super hydrating summertime food, cantaloupe is also high in vitamin A — just one cup contains 120% of your daily needs. Vitamin A helps protect from infection and plays an important role in immune function.

Peaches

Water content: 89% 
This stone fruit contains both vitamins A and C plus a decent amount of potassium. One large peach also provides 10% of the daily recommended amount of fiber and plenty of hydration. Tip: eat peaches with the skin on; the peels contain beneficial antioxidants like chlorogenic acid.

Hydrating Vegetables

Cucumber

Water content: 95%
If there were a “most hydrating vegetable” contest, cucumber would win. Cucumbers are super low in calories and contain vitamin K, potassium, and magnesium. As with peaches, be sure to eat the skin (and the seeds!). It’s the most nutrient dense part of the vegetable.

Zucchini

Water content: 94%
If you’re a home gardener or friends with one, you’ll never find yourself without zucchini in the summertime. It’s prolific, and that’s a good thing because it’s very hydrating, rich in vitamin C, and super versatile. Zoodle “pasta” salad, anyone?

Tomatoes

Water content: 94%
Summer dining isn’t complete without luscious ripe tomatoes. This vegetable contains immune-boosting vitamins A and C and tons of lycopene, which may lower risk of heart disease and prostate cancer.

Bell Peppers

Water content: 92%
Bell peppers are another hydrating summertime vegetable. They contain a good dose of fiber plus B vitamins and potassium. Their standout quality though is the vitamin C content. At 317% of the daily value in just one cup, bell peppers contain more vitamin C than any other fruit or vegetable.

Hydrating Foods: A Few Recipes

When you want something hydrating, but a little more sophisticated than a simple bowl of watermelon or sliced cucumber, try one of these Thistle recipes.

Red White & Blueberry Trifle - This is a perfect summertime dessert that features super hydrating berries as the start of the show.
Our Favorite Juice Hacks - From smoothies to spritzers, here are some of our favorite juice hacks. 
Green Juices - These nutrient-packed refreshing beverages include cucumbers, so you know they’ll help keep you hydrated.
Nicoise Salad - A super-fresh peak summer plant-based twist on classic nicoise salad that includes both cucumbers and tomatoes. Yum!
Full Moon Freeze Popsicles - Add pineapple, mango, or any type of fruit to juice and make popsicles - cool and refreshing snacks for kids of all ages. 

This summer, soak up the season but also do your best to avoid dehydration. Be sure to incorporate lots of hydrating foods into your diet. Cook them at home, snack on them when on the go, and look for them on Thistle’s weekly menu.