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Stay Cool with Water-Dense Fruits and Veggies

In the summer, drinking water is even more important as the temperature rises, but downing 8-10 glasses of water per day can start to feel like a chore. You can alleviate this problem by incorporating more water-dense fruits and vegetables into your day. Here are some suggestions:

Citrus Fruit

Oranges, lemons, limes, and grapefruit are low in calories, and high in water content and vitamin C - key to cancer prevention and healthy joints. Lemons and limes can be used to flavor salads, water, iced tea, and stir frys, while other fruits can be used in fruit salads or as a healthy side dish.

Watermelon & Cantaloupe

These water-rich fruits are also high in electrolytes (sodium and potassium), which are vital when you are losing water daily through sweat or when you are engaging in strenuous activities. For a hydrating and cooling treat, try a watermelon slushy. Just freeze watermelon, then blend and top with dried coconut. Simple, refreshing and hydrating!

Salad Greens

Lettuce, spinach, kale, etc. are high in water content, as well as vitamins and minerals. On a hot day, when you need to eat but might not have much of an appetite, a salad can do the trick to keep your belly full and your body hydrated.


Berries like strawberries, raspberries, blackberries and blueberries are not only high in water content, they are also full of powerful antioxidants to help keep your body functioning optimally. Add berries to other water-rich sources, such as salad or smoothies for even more hydration.

Tomatoes and Cucumber

These fleshy fruits (yes, fruits!) are over 90% water and a perfect snack or topping for salads. They also are easy to grow in your own garden, along with other water-rich foods including zucchini, spinach, sweet peppers, carrots, and broccoli.

Other Hydrating Options

Regardless of how much water you obtain through fruits and vegetables, you still need to hydrate with water. However, that doesn’t mean you only have to drink water. Lightly sweetened green iced tea (with lemon) and coconut water are healthy options. Another is to infuse your water with a selection of fruit or vegetables by placing thin slices in a carafe overnight and drinking it overnight. Here are some recipes to try:

  • Strawberry, lemon, and basil
  • Orange and blueberry
  • Mint and watermelon
  • Strawberry, lime, and cucumber
  • Rosemary and grapefruit
  • Cantaloupe and mint
  • Kiwi and cucumber
  • Pear and ginger

If you find your water a bit flat, try using sparkling water for a bubbly change. Don’t forget to eat the fruits and veggies when the water is gone and then prepare a new batch for the next day. Stay cool and enjoy!