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The Best Foods for Summer Hydration


As the summer heat sets in, staying hydrated becomes more important than ever. While drinking plenty of water is essential, adding hydrating foods into your diet can also help maintain your fluid balance. Here’s a look at some of the best hydrating foods to keep you refreshed and energized all summer long.


1. Watermelon


Watermelon is the quintessential summer fruit, and for good reason. With its incredibly high water content (about 92%), watermelon is not only delicious but also helps keep you hydrated. It’s also packed with vitamins A, C, and B6, making it a nutritious choice.

2. Cucumbers


Cucumbers are another hydration hero, comprising about 95% water. They’re low in calories and a great source of vitamins K and C. Slice them into salads, add them to sandwiches, or enjoy them as a crunchy snack.

3. Strawberries


These sweet berries are about 91% water and are rich in fiber, antioxidants, and vitamin C. Strawberries can be eaten on their own, added to smoothies, or mixed into salads for a burst of flavor and hydration.


4. Celery


Celery is made up of about 95% water and is an excellent low-calorie snack. It also provides a good amount of fiber and important nutrients like vitamin K and potassium. Pair celery sticks with hummus for a satisfying and hydrating snack. You can eat it with peanut butter or cheese.

5. Oranges


Oranges, with their juicy segments, are about 86% water. They are also a fantastic source of vitamin C, potassium, and folate. Enjoy them as a snack, in salads, or as freshly squeezed juice.

6. Lettuce


Lettuce varieties like iceberg and romaine contain about 95% water. They’re perfect for creating hydrating salads and sandwiches. Lettuce also offers vitamins A, C, and K, along with folate and iron.

7. Tomatoes


Tomatoes are about 94% water and are incredibly versatile. They’re rich in vitamins A and C, potassium, and the antioxidant lycopene, which has numerous health benefits. Enjoy tomatoes in salads, sandwiches, or as a refreshing gazpacho.

8. Bell Peppers

Bell Peppers

Bell peppers, especially the red, yellow, and green varieties, are about 92% water. They are also loaded with vitamins A, C, and B6. Add them to salads, stir-fries, or enjoy them raw with dip.

9. Zucchini


Zucchini is another water-rich vegetable, containing about 95% water. It’s a great addition to salads, stir-fries, and even baked goods. Zucchini is also a good source of vitamins A, C, and manganese.

10. Pineapple


Pineapple, with its juicy sweetness, is about 86% water. It’s rich in vitamins C and B6, manganese, and bromelain, an enzyme that aids digestion. Enjoy pineapple fresh, in smoothies, or as part of a tropical fruit salad.

By adding these hydrating foods to your summer diet, you can stay cool, refreshed, and nourished all season long. Enjoy the natural hydration boost and the vibrant flavors of these delicious fruits and vegetables!


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