Stay Cool! Best Hydrating Foods For Those Hot Summer Days

Stay Cool! Best Hydrating Foods For Those Hot Summer Days

Did you know that hydration goes beyond drinking water? Here are the most hydrating foods to beat the heat this summer.

Published: August 4, 2022

Topics: Nutrition, Wellness

Author: Carolina Schneider, MS, RD

Summertime is here! It’s time to get out your flip flops, sunscreen, beach towel, and … cucumbers? As much as we love sunbathing, the warmer weather can increase the risk of dehydration. Being out in the heat can lead to excessive sweating as your body tries to cool itself down, and if you are not properly replenishing these fluids, you may become dehydrated.

In fact, did you know that roughly 60% of the human body is made of water? So you can guess water is pretty important for overall health. Still, it is estimated that 75% of the U.S. population is chronically dehydrated. Dehydration can negatively affect health, causing headaches, fatigue, muscle cramps, and low blood pressure. It can also impair athletic physical performance, which can be an issue for athletes and boxers alike. If not addressed, prolonged dehydration can lead to serious complications such as increased heart rate and organ failure.

To meet your hydration needs, health professionals recommend drinking a minimum of 64 to 96 fluid ounces – eight to twelve cups – of water daily, which works for most people. However, if you are a boxer who is sweating excessively from your workouts, or someone who spends a lot of time out in the heat, you may need to consume more. Beyond drinking more fluids, a way to increase your fluid intake is to ‘eat your water’ with these water-rich foods.

Best Hydrating Foods To Eat This Summer


Pineapple slices
  • Watermelon: One of the most hydrating fruits, watermelon is also a rich source of vitamin C and potassium.

  • Strawberries: An antioxidant food, strawberries are an excellent source of vitamin C and fiber.

  • Cantaloupe: An excellent source of vitamin C, cantaloupe also provides beta-carotene, which the body converts into vitamin A.

  • Peaches: Rich in fiber, peaches are also a good source of vitamin C, which acts as an antioxidant.

  • Oranges: An excellent source of vitamin C, oranges also provide fiber and folate.

  • Grapefruit: Rich in water and vitamin C, grapefruit contains great amounts of vitamin A.

  • Pineapple: A nutrient powerhouse, pineapple is an excellent source of vitamin C, fiber, manganese and B vitamins.


Cucumber and tomato salad
  • Cucumber: A water-rich food, cucumber is known for its high vitamin K content.

  • Lettuce: This low-calorie leafy green is an excellent source of vitamin K.

  • Spinach: A nutrient powerhouse, spinach contains large amounts of vitamins A, C, and K, as well as iron, folate, and fiber.

  • Celery: Beyond providing a high content of water, celery is a great source of fiber and potassium.

  • Zucchini: Rich in many nutrients, zucchini is an excellent source of vitamin A.

  • Tomatoes: Known for their antioxidant benefits, tomatoes are also a good source of vitamin C and potassium.

  • Bell peppers: An excellent source of vitamin C, bell peppers also contain fiber and vitamin A.

  • Cabbage: Rich in vitamin C and vitamin K, cabbage contains powerful antioxidants.

How To Incorporate These Foods Into Your Diet


Grapefruit for breakfast
  • Top your yogurt bowl with strawberries

  • Add tomatoes to your omelet or avocado toast

  • Pair your meal with a grapefruit or an orange


Sauteed spinach with garlic
  • Try grilling zucchini at your next barbecue

  • Saute spinach with garlic and lemon as a side dish

  • Add lettuce to your sandwich or wrap


Cucumber water
  • Pack watermelon slices and pineapple for a beach day

  • Add cucumber to your water or enjoy it in a green juice

  • Dip celery into hummus or peanut butter


Zucchini Spaghetti
  • Add bell peppers or cabbage into a stir-fry

  • Try a new stuffed bell pepper recipe

  • Swap pasta for spiralized zucchini for a healthier noodle option


Watermelon with chili powder
  • Enjoy a juicy peach for a healthier sweet treat

  • Top your favorite ice cream with fresh berries

  • Try watermelon with a squeeze of lime and a pinch of chili powder

Hydration Is Key

Staying hydrated is extremely important for human health. If you’re a boxer, you need to ensure you properly hydrate before, during, and after a workout. In the summertime, there is a higher risk for dehydration, especially for active individuals. While drinking plenty of water is essential for good health, boxers should also consume water-rich foods such as fruits and vegetables to prevent dehydration. These foods also happen to be extremely nutritious and beneficial for health. During the summer months, it’s a good idea to make your reusable water bottle your travel buddy, and to stock up on healthy, water-rich foods to keep you nourished and hydrated.

Train Like a Fighter

Are you ready to eat and train like a fighter? Get access to hundreds of boxing, kickboxing, strength, conditioning, recovery, and stretching workouts that will push you mentally and physically. Download the FREE FightCamp App and train with real fighters from the comfort of your own home.

Carolina Schneider, MS, RD is a registered dietitian specializing in plant-based nutrition and wellness. She is passionate about evidence-based nutrition and educating individuals on how to eat well for good health.

Next Article