Stay Hydrated This Summer with High Water Content Fruits and Vegetables

You can work up quite a thirst during summer days biking, hiking, hanging by the lake, or playing a round of golf. Stay properly hydrated during your outdoor adventures with delicious summer fruits and vegetables that are high in water content.

What is High Water Content?

Foods with high water content are primarily composed of water. For example, watermelon contains about 95% water, making it an excellent choice for hydration. Incorporating high water content foods into your diet can significantly benefit your health and well-being.

Reasons to Stay Hydrated

Water constitutes over half of a person's body weight, and we lose fluids through daily activities and exercise. Staying hydrated is essential for maintaining good health, especially during your summer vacation. Benefits include:

• Preventing infections
• Improving sleep quality
• Supporting heart and joint health

Dehydration can lead to serious health issues, including dizziness, confusion, fatigue, and in severe cases, heat stroke or kidney failure. Eating foods with high water content helps replace lost fluids and nutrients.

Thirst-Quenching Foods to Enjoy

Quench your thirst and stay healthy by indulging in our top ten favorite summer fruits and vegetables. These delicious options are perfect for keeping you refreshed and hydrated.

5 Favorite Fruits with High Water Content

Summer fruits are ripe and ready for enjoyment! Here are five fruits that excel in hydration:

1. Tomatoes (95% Water Content)

   • Nutrients: Lycopene, Fiber, Vitamin C, Potassium
   • Benefits: Promotes healthy skin and lowers blood pressure.

2. Watermelon (92% Water Content)

   • Nutrients: Lycopene, Potassium, Vitamin C, Magnesium
   • Benefits: Refreshing summer staple, great for slushies or grilled.

3. Strawberries (91% Water Content)

   • Nutrients: Calcium, Potassium, Vitamin C, Flavonoids
   • Benefits: Helps with inflammation and regulates blood sugar levels.

4. Cantaloupe (90% Water Content)

   • Nutrients: Beta-carotene, Vitamin C, Potassium, Vitamin A
   • Benefits: Keeps you cool and refreshed during hot days.

5. Peaches (89% Water Content)

   • Nutrients: High in Fiber, Vitamin A, Vitamin C, Potassium
   • Benefits: Enjoy fresh or grilled for a taste of summer sunshine.

Top Hydrating Summer Vegetables

Don't forget about vegetables! Many are high in water content and can be easily included in summer meals:

1. Celery (95% Water Content)

   • Nutrients: Antioxidants, Vitamin A, Vitamin K, Potassium
   • Benefits: Hydrating and anti-inflammatory.

2. Cucumber (95% Water Content)

   • Nutrients: Antioxidant, Calcium, Potassium, Magnesium
   • Benefits: Great for salads or as a refreshing snack.

3. Iceberg Lettuce (96% Water Content)

   • Nutrients: Vitamin K, Potassium, Vitamin A
   • Benefits: Provides hydration and crunch in salads.

4. Zucchini (95% Water Content)

   • Nutrients: Vitamin C, Potassium, Dietary Fiber, Vitamin B6
   • Benefits: Versatile for grilling or baking.

5. Cabbage (95% Water Content)

   • Nutrients: Vitamin C, Vitamin K, Folate
   • Benefits: Great in coleslaws or as a fermented dish.

Refreshing Summer Recipes and Ideas

What better way to enjoy these hydrating fruits and vegetables than by incorporating them into fun recipes? Try these refreshing ideas:

• Fruit Kabobs with Sauce: Thread chunks of fruits onto skewers and serve with a Greek yogurt dip.
• Cucumber, Melon, and Watermelon Salad: Toss diced fruits with olive oil, lime juice, feta cheese, and mint.
• Fruit Salsa: Mix chopped summer fruits with onions and lime juice; serve with tortilla chips.
• Grilled Iceberg Salad: Grill wedges of iceberg lettuce and top with your favorite salad toppings.

Staying hydrated and healthy during the summer is easy and delicious with these high water content fruits and vegetables. Be sure to stock up on these refreshing options at your local market or order them at your favorite restaurants.