Hydrating Foods for Summer Wellness

Our bodies are made up of at least 60% water, and every major system from our heart and brain to our muscles and joints depend on it.  

But did you know that hydration isn’t just about drinking water?

Many fruits and vegetables are packed with water and can contribute meaningfully to your daily fluid intake. In fact, according to the Mayo Clinic, about 20% of our hydration comes from the foods we eat, especially raw fruits and veggies.

Water-Rich Foods That Help You Stay Refreshed

Some foods are naturally hydrating and delicious which make them great companions for sunny days, outdoor activities, or anytime your body needs a boost. The following is a list of foods with a water concentration of 90% or more:

• Cucumbers – 96%
• Iceberg lettuce – 95%
• Celery – 95%
• Radishes – 95%
• Romaine Lettuce – 95%
• Tomatoes – 94%
• Zucchini & summer squash – 94%
• Asparagus – 92%
• Bell Peppers – 92%
• Cabbage – 92%
• Cauliflower – 92%
• Mushrooms – 92%
• Spinach – 92%
• Strawberries – 92%
• Watermelon – 92%
• Peaches – 90%

Many of these summer fruits and vegetables provide electrolytes like potassium, magnesium, sodium and calcium which help regulate your body’s fluid balance, support nerve signals, and keep muscles functioning properly. Several water-rich fruits and vegetables contain these key minerals:

• Cucumbers - Contain potassium and magnesium, helpful for regulating heartbeat and muscle function.
• Watermelon – A source of potassium and small amounts of magnesium to help prevent dehydration-related fatigue or cramps.
• Peaches – Provides roughly 190 mg of potassium per fruit which helps muscles contract, heart pump and neurons fire.
• Celery – Naturally contains sodium, one of the primary electrolytes lost in sweat.
• Tomatoes – Provide potassium, magnesium, and some calcium, all supportive of hydration and cardiovascular health.

These foods not only quench your thirst, but they also replenish your body’s mineral reserves in a gentle, natural way.

A Mindful Way to Hydrate

Choosing water-rich produce is also a chance to slow down, savor the flavors, and nourish your body intentionally. Whether it’s a crisp cucumber salad, a chilled slice of watermelon, or a juicy ripe peach, these foods invite us to pause and enjoy the rhythms of the season. Let your meals support not just hydration, but a deeper connection to your well-being.

Sources:

USDA FoodData Central. https://fdc.nal.usda.gov

UCLA Health. "15 Foods That Help You Stay Hydrated.", June 17, 2022