Hydrating Foods

Photo by Paul Buceta

Staying hydrated in warmer temperatures is about more than drinking eight glasses a day the foods you eat can have a huge impact on how hydrated and healthy your body can feel.

Your body loses water through sweating (duh) as well as breathing and digestion, so it’s important to rehydrate by drinking fluids and eating foods that contain a ton of H2O. Water is essential for the human body to function properly. It’s in our cells, tissues and organs. Water aids in regulating body temperature, eliminating the byproducts and toxins, healthy digestion, and transporting nutrients and other essential elements to all parts of the body. It even helps moisturize the skin!

So in addition to toting your water bottle everywhere this summer, be sure to load up your plate with these five super hydrating foods:

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Arguably one of the most undervalued veggies around, radishes are an excellent source of water and vitamin C. They offer beautiful color and a peppery taste to any salad, side dish or entrée. If you don’t like too much heat, go for watermelon radishes — they are both milder and sweeter than regular radishes, but still crunchy and vibrant.

Five Hydrating Summer Foods

In addition to being incredibly hydrating, this seasonal favorite delivers more fiber (we’re talking 8 grams per cup) than any other common berry. Plus, they’re packed with elegiac acid, a powerful antioxidant that is thought to help prevent and fight cancer (particularly skin, breast, lung, bladder and esophagus). Just be sure look for local and organic whenever possible, or better yet, pick them yourself!

Five Hydrating Summer Foods

As the name suggests, 93 percent of watermelon is in fact water, making it the queen of summer fruit. Besides being irresistibly sweet and juicy, watermelon is a rich source of potassium, vitamin A, vitamin B6 and vitamin C. It also contains higher levels of lycopene, a powerful antioxidant that protects the body from oxidative damage, than any other fresh fruit or vegetable.

Photo by Jiri Hera/shutterstock.com

Five Hydrating Summer Foods

Cucumbers consist of 96 percent water and rank among the highest water containing foods. They’re also a good source of vitamin A, pantothenic acid, magnesium, phosphorus and manganese, and a very good source of vitamin C, vitamin K and potassium. Besides keeping the body hydrated, cucumbers help in regulating the body’s inner temperature and in eliminating the toxins. Also, because of their high content of potassium and magnesium they help to lower blood pressure.

Five Hydrating Summer Foods

This one may come as a surprise, but this summer squash is made up of 95 percent water and is a very good source of dietary fiber, vitamins A, C, and K, as well as folate, magnesium, potassium, copper and manganese. Zucchini is best eaten fresh and raw because cooking will greatly contribute to the loss of its precious water. Due to its high vitamin and mineral content, zucchini has multiple health benefits such as lowering cholesterol, lowering high blood pressure, and eye health.

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Now put them all together with this summer recipe, perfect for a Saturday afternoon:

Hydrating Summer Fresh Salad

Serves 4-6  Prep Time: 10 minutes  /  Total Time: 15 minutes

One small container of organic
mixed greens, washed
1 small zucchini, spiralized
½ large cucumber, diced
3-4 large watermelon radish, thinly sliced
1 cup organic fresh raspberries
1-2 cups watermelon, cubed
¼ cup each, chopped fresh basil and chives
2 Tbsp raw pumpkin seeds
2 Tbsp hemp seeds

¼ cup extra virgin olive oil
2 Tbsp apple cider vinegar
1 Tbsp Dijon Mustard
1 Tbsp raw honey
Fresh ground pepper and sea salt to taste


1. In a large serving bowl, arrange mixed greens.

2. Layer zucchini spirals over greens and top with a layer of cucumbers.

3. Toss in watermelon cubes and raspberries, then arrange watermelon radishes decoratively on top.

4. Sprinkle with pumpkin seeds and hemp seeds over top.

5. In a small jar, combine salad dressing ingredients. Put on the lid and shake to mix well.
Drizzle over salad and serve.

Top with sliced grilled chicken or salmon for a complete meal!

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Jenn Pike is a Registered Holistic Nutritionist and Bestselling author of The Simplicity Project:
A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever!

Twitter: @simplicityjenn | Instagram: @jennpike | Facebook.com/jenn.pike.3

Jenn Pike
Jenn Pike is a Registered Holistic Nutritionist and Bestselling author of The Simplicity Project: A Simple, No-Nonsense Approach To Losing Weight & Changing Your Body Forever! Follow her on Twitter: @simplicityjenn | Instagram: @jennpike