Sneaking Water into your Diet

Staying hydrated is crucial, especially during scorching summer months when our bodies lose water faster than normal. While drinking water is the best way to stay quenched, it isn’t the only way to ward off dehydration. Enjoy these fruits & veggies as well – all have high water content & powerful nutrients to keep you hydrated and healthy all summer long.

At over 95% water, cucumbers are crunchy, cooling, and a great choice for staying hydrated. They also provide a good source of vitamin K – which supports bone health – and small amounts of vitamin C and fiber. Enjoy them sliced in salads, add to sandwiches, or cut them into sticks for a light crunchy snack.


Watermelon is about 92% water, making it another great choice for hot summer days. Plus, it’s rich in vitamins A and C, supporting a healthy immune system. Watermelon is also a good source of lycopene, a powerful antioxidant associated with heart health. Enjoy refreshing slices as an easy snack, or blend watermelon cubes into a hydrating summer smoothie.

Not only are strawberries sweet and delicious, but their water content is around 91%. They’re packed with vitamin C, which helps maintain healthy skin. Add fresh strawberries to salads, blend them into a smoothie, or enjoy them as a guilt-free snack.

Pineapples contain roughly 87% water and are rich in immunity-boosting vitamin C. They also contain bromelain, an enzyme known for its anti-inflammatory properties. Enjoy pineapple chunks on their own, blend into a tropical fruit salad, or add to low-fat cottage cheese for a great snack with staying power.

At over 95% water, celery is another excellent choice for beating dehydration. It also provides vitamin K, vitamin C, and potassium, supporting healthy bones, immune function, and electrolyte balance. Enjoy celery with hummus, peanut butter, or add it to salads for extra crunch.
At over 86% water, oranges have a variety of health benefits. The fiber in oranges can help keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease. In addition, oranges contain approximately 55 milligrams of calcium, or 6% of your daily requirement.