Eat Your Water: Hydrating Summer Snacks

The summer heat is almost in full swing across the country, and with the rising temperatures also comes the need to hydrate. Do your body a favor and make sure you drink enough water during the hot months to avoid the aftermath of dehydration! Headaches, cramping, fatigue and dizziness can be avoided if you replenish your water stores throughout the day.

For most busy people, drinking eight 8-ounces glasses of water probably isn’t the number one priority. Luckily, keeping hydrated during the summer is easier than you may think – did you know you can eat your water? Grab these tasty, electrolyte and water-loaded foods during your next grocery store run!

  1. Cucumber

This vegetable is almost entirely water! Cucumbers are a refreshing and versatile snack to help reboot your body’s electrolytes. Use in salads, sandwiches, or simply dip them in your favorite dressing or hummus!

  1. Leafy Greens

Romaine and iceberg lettuce, spinach, and kale are all extremely water-dense! Use leafy greens in veggie lettuce wraps, salads, or smoothies for some extra nutrients and water.

  1. Grapes

If you’re going to be out in the sun for a while, try freezing some grapes for a snack that will cool you off!

  1. Celery


Ants on a long, anyone? Jazz up your mid-day snack with this hydrating option. Pair with peanut butter and raisins, or perhaps spicy hummus for some added protein.

  1. Strawberries

Who doesn’t love snacking on strawberries? Toss in a salad, smoothie, or simply eat them alone.

  1. Broccoli

Steam or stir fry for a tasty serving of water and beneficial antioxidants that have been associated with combating cancer. Or, simply slice it up for a vegetable coleslaw or a refreshing raw treat!

  1. Grapefruit

Perfect for breakfast or a snack, grapefruit is loaded with vitamin C, fiber, and potassium. In addition to being filling, grapefruit is perfect for topping off electrolyte levels.

  1. Pineapple

Looking for a fruit that will make you feel like you’re on in a tropical paradise? Not only are pineapples revitalizing during the hot months, but they also help reduce inflammation and speed muscle recovery after workouts!

  1. Cantaloupe

Slice this melon in half, remove the seeds, add some Greek yogurt and granola, and you have a heavenly breakfast or snack! Packed with electrolytes and water, cantaloupe is a staple hydrating summer food.

  1. Greek Yogurt

Speaking of Greek yogurt (or any type of yogurt)… adding this probiotic rich food to your diet will boost gut health and provide extra protein and water for the day!

  1. Beans

Most people don’t realize that beans are loaded with water in addition to fiber and protein! Add legumes and beans to your diet to stay satisfied and improve hydration.

Jackie Parker is currently a senior nutritional sciences student on the dietetics track at Texas A&M University.

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