It’s Scorching Out! These 11 Hydrating Foods Could Make All the Difference

As you’ve probably already noticed, this summer is going to be hotter than usual. Higher temperatures mean a higher risk for dehydration, and you don’t want to wait until you’re thirsty to stay on top of your water intake. To help replenish the water you lose throughout the day, the Academy of Nutrition and Dietetics advises women to have at least 9 cups of fluid a day, men about 13 cups.

If you’re exercising or just sweating a lot, those numbers go up: The American Council on Exercise advises drinking 17 to 20 oz. (about 2 to 2.5 cups) of water two to three hours before exercise, then another 8 oz. within 20 to 30 minutes before and after working out. 

If chugging water all day long sounds like a drag, here’s some encouraging news: Fruits and vegetables count towards your H2O intake, too! We spoke with two experts—Jen Bruning, MS, RD, LDN, spokesperson for the American Academy of Nutrition and Dietetics and Stephanie Kay, Registered Holistic Nutritionist—to get this list of 11 foods to help your on your way to hydration.

Strawberries

92% water
1 cup (sliced) = 5.1 fl. oz.

Of all the berries, strawberries have the highest water content. One cup also offers up more than 100% of your daily dose of vitamin C and 3 g fiber. Be sure you wash them thoroughly before eating!

Cucumbers

96% water
1 cup= 4.5 fl. oz.

Cucumbers are a great source of potassium (an electrolyte that needs to be replenished when you’re sweating) and magnesium (which can help you sleep better) and also fiber. Keep the skin on for even more fiber and also vitamin K. Cucumbers can last up to four weeks in the refrigerator.

Peaches

88% water
1 medium = 4.7 fl. oz.

Peaches are a good source of vitamins A and C and potassium. A fresh, juicy peach is delicious, and you can also freeze them for an extra cool sweet treat.

Apples

84% water
1 medium = 4.7 fl. oz.

Apples are an excellent source of antioxidants that support brain and heart health. They’ve also got lots of fiber—one medium apple has 4.4 grams—and pectin, a type of soluble fiber that helps with digestion. But don’t ditch the skin: That’s where a higher concentration of the nutrients are.

Tomatoes

94% water
1 medium = 4 fl. oz.

They’re a good source of heart-healthy lycopene, potassium, and vitamin C. To keep tomatoes fresh, you don’t have to refrigerate them, unless they’re already sliced. A sliced tomato sandwich made with farmer’s market tomatoes (or straight from the garden!) is a summer staple.

Bell Peppers

92% water
1 medium = 3.8 fl. oz.

All bell peppers are chock full of fiber and potassium. Red and orange peppers also have vitamin C. Toss them in a salad or put them on the grill.

Zucchini

94% water
1 cup (sliced) = 3.6 fl. oz.

Zucchini have lutein and zeaxanthin, two carotenoids key to healthy eyes. And you can totally eat zucchini raw. Cooking actually removes some of the water content.

Lettuce

96% water
1 cup = 3.4 fl. oz.

Romain and iceberg lettuce is not only high in water, but it’s also a source of vitamins A and K. Be sure to inspect the leaves when you’re buying and skip any lettuces with brown spots. Then store in the crisper once you get home. Darker greens like kale are more difficult to digest so you won’t get as much H2O from them.

Celery

95% water
One medium stalk = 1.3 fl. oz. of water

You might think of celery as a sort of throw-away vegetable nutrition-wise, but that’s not the case. One medium stalk contains 10% of your daily vitamin K, which is really important for bone health. And, if you’re a juice person, here’s a tip: Eating the actual celery gives you more fiber than drinking celery juice.

Cantaloupe

90% water
1/2 cup = 2.8 fl. oz. of water

Cantaloupe is a good source of the electrolyte potassium, which is important to replace when you’re sweating. The orange shade means that this melon is also high in beta-carotene, which your body turns into vitamin A. To be on the safe side, wash cantaloupe (and other melons) before you slice into it; bacteria on the outside could get transferred inside via the knife.

Watermelon

92% water
One cup = 4.7 fl. oz. of water

And finally, we can’t forget the trusty watermelon, which, true to its name, is high in H2O. The pink color also means watermelon is high in lycopene, and it also has magnesium. A slice of watermelon is an easy refreshment but you can also work it into salads and chilled soups for an extra dose of summer.