6 Best Hydrating Foods And Drinks For Summer
Water is your body's best friend. It keeps everything running smoothly, eliminates waste, helps your brain stay sharp, and keeps your body temperature in check. But when the sun's blazing, chugging down enough water can feel like a chore. If you're finding it hard to sip on one more glass of water, remember there's a lot of fun ways to stay hydrated!
You can also replenish fluid from the food you eat. To make shopping easier, we have compiled a list of the top hydrating foods and drinks that will help you beat the heat and keep your body well-hydrated this summer. Let’s dive in!
Hydration at a glance
The 6 Best Foods to Help You Stay Hydrated This Summer
Your body typically gets about 20% of the water from the foods you eat throughout the day. Foods that usually provide the highest water content are raw fruits and vegetables including:
Water content by food
Approximate water content by weight. Even at 80%, these foods deliver fluids plus fiber, vitamins and minerals.
1. Strawberries
Sweet, low-cal and loaded with vitamin C, fiber and antioxidants.
Strawberries are sweet and tart, making them a perfect summer treat for people with a sweet tooth. They are low in calories but rich in antioxidants, fiber, vitamins, and minerals such as vitamin C, manganese, and folate. They can be enjoyed fresh, tossed into a salad or added to yogurt. Kids love ‘em a lot, but adults should eat plenty of berries, too, as they’ve been shown to help prevent Type 2 diabetes
2. Citrus Fruits
~80% water with vitamin C and fiber that aid digestion.
Citrus fruits such as limes and oranges are made up of 80% water, making them great options to quench your thirst and give you an extra nutrition boost. They’re packed with vitamin C and fiber which aid in digestion and support immune health. You can enjoy them on their own, but they can also add flavor to your water, salads and even as a marinade for chicken or fish.
3. Watermelon and other melons
~92% water plus vitamins A & C, magnesium and lycopene.
Watermelons are practically synonymous with summer as they’re made up of approximately 92% water and are loaded with essential nutrients such as vitamins A and C, fiber, magnesium and lycopene. Other melons, like cantaloupe and honeydew, are excellent sources of folate and potassium.
4. Lettuce and other super greens
High-water, high-fiber greens rich in vitamins A, C, K and iron.
A green salad with a base of crispy lettuce piled with fresh fruits is a nutritious and hydrating meal you can enjoy during the summer. Lettuce and other super greens such as spinach, kale, and broccoli are packed with essential vitamins and minerals such as vitamins A, C, K, and iron, that support immune health. Supergreens are also high in fiber so they keep you feeling full and satisfied without adding extra calories to your diet, allowing you to maintain that awesome summer body.
5. Cucumbers
~95% water and low-cal, with magnesium, potassium and vitamin K.
Cucumbers are made up of about 95% water and loaded with essential nutrients such as magnesium, potassium and vitamin K. Their high water content makes them a low-calorie veggie that you can easily add to your green salad, sandwiches, and water.
6. Tomatoes
Juicy fruit packed with antioxidants, potassium and vitamins C and K.
Fun fact: Many people think of tomatoes as vegetables, but they are actually fruit. These nutritional powerhouses are rich in antioxidants, fiber, potassium, and vitamins C and K. Tomatoes are versatile. You can have them fresh in salads or salsas, roast them for a deeper flavor, or even blend them into a refreshing gazpacho on a hot summer day.
The 6 Best Hydrating Drinks For Summer
1. Milk
Slow-absorbing electrolytes and protein help you hold onto fluid.
Milk may not be the most appealing beverage if you're hot and sweaty, but an 8-ounce fruit and milk smoothie would be satisfying. It contains electrolytes and nutrients like sodium and potassium. Milk is absorbed slowly into the bloodstream, which helps your body retain fluid longer than other drinks.* Remember to choose low-fat and non-flavored options to avoid excess calories.
2. Fruit Smoothies
A tasty way to enjoy produce with steady, natural energy.
Grab your favorite fruits and whip them up into a refreshing smoothie! Not only does it give you a fun, tasty way to enjoy seasonal produce, but it also provides a sustained energy boost. The natural sugars in fruits break down slowly, supplying your body with a steady source of energy. So next time you're in need of a pick-me-up, remember, a fruity smoothie is just a blender away!
3. Mocktails
Festive hydration without the dehydrating effects of alcohol.
If you're looking for a fun and festive way to stay hydrated without the dehydrating effects of alcohol, mocktails are your best choice. You can mix and match your favorite fruits, herbs, and spices to create refreshing drinks. Want some inspiration? Try whipping up some of our roottails (Root'd-enhanced mocktails).
4. Coconut Water
Nature’s sports drink — potassium, magnesium and sodium.
Coconut water is nature's sports drink. It's a fantastic source of hydration, packed with electrolytes like potassium, magnesium, and sodium, which help replenish the body's water levels.* It's a low-calorie drink packed with antioxidants that help your body fight off oxidative stress.*
5. Infused Water
Fruit and herbs make plain water worth sipping more of.
If plain water feels too bland for your palate, try infused water. Adding slices of fruits like cucumbers, lemons, strawberries, or herbs like mint to your water can create a refreshing and flavorful beverage that encourages you to drink more.
6. Multivitamin Drinks
Quickly replenish the minerals you lose through sweat.
Multivitamin drinks are definitely a game-changer during the hot summer months when you're prone to sweating more. These beverages help to quickly replenish essential minerals that are lost through sweat to prevent muscle cramps and other symptoms of dehydration.*
Top Up Your Electrolytes with Root'd
While most people find sports drinks as a handy option, these only give you electrolytes plus a bunch of unwanted calories and sugar. It's still best to opt for nutrient-dense, sugar-free alternatives like Root'd. Each packet is scientifically formulated for him, her, and mommies to be, giving you a perfect balance of electrolytes and the full spectrum of multivitamins that your body needs every day.* It's also in a powder form so you can easily add it to your water, blend in your smoothie or mix it with your favorite mocktail!
3 ways to sip it — hover to flip
Remember, staying hydrated doesn't have to be boring. There are plenty of tasty and healthy options you can try to help maintain fluid balance. Consume a diet filled with hydrating foods and drink enough water when thirsty to ensure you're getting enough fluids, especially during summer.
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* These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease. Water-content figures are approximate and vary by ripeness and variety.
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