Keep Cool and Hydrated!

July 30, 2018
| Created by Melanie Taylor, MS, RDN, CD

It is hot, hot, hot! Are you thinking about keeping hydrated this summer? Our bodies are very good at keeping a consistent internal temperature, even in 100 plus degree weather—IF we have one resource: water. In addition to hydration, water also lubricates and cushions our joints, protects our spinal cord and other sensitive tissues, and helps us get rid of waste that our body produces, among many others. If not properly hydrated our bodies cannot maintain an optimal temperature and we overheat, which can cause thirst, dry skin, headaches, and sluggishness in addition to very serious health consequences. What’s the best way to keep hydrated? Plain old water is hands down the best way to meet fluid needs. And roughly 20 percent of our water intake comes from food! Consider these hydrating foods to stay cool this summer:

Top 3 Hydrating Vegetables:


96 percent water, very low calorie, and plentiful during summer harvests. Cucumbers are a win!
Try dietitian Jonnell’s no-cook cucumber Tzatziki sauce to keep the kitchen cool this summer.


Iceberg lettuce leads the pack at 96 percent water and a good source of vitamins K and A.
Other varieties are nearly as hydrating and can give variety in color, flavor, texture, and nutrition. Try mixing in half dark, leafy greens, like spinach with lighter varieties like iceberg or romaine.


Celery is a good source of vitamins C and A, low calorie, and 95 percent water.
Check out dietitian Laura’s take on why celery isn’t just a “stringy waste of time”!

Top 3 Hydrating Fruits:


At 92 percent water, strawberries are also high in vitamin C and folate.
Blueberries, blackberries, and raspberries are close behind in hydrating power so mix it up for variety.


With “water” in the name, you may not be surprised that watermelon is composed of 92 percent water! Watermelon is high in vitamin A, C, and lycopene!
For a fresh twist, try this Grilled Watermelon, Feta, and Mint salad from Chef Leslie!


High in vitamins A & C, and 91 percent water, grapefruit is a delicious way to start (or finish) any day!
Try this incredible Grilled Grapefruit for a healthier dessert that your guests are sure to remember!