15 Hydrating Foods Plus 20 Recipes
One of the most vital parts of overall health is hydration, and during the summer, drinking enough water can be more difficult thanks to the rising heat. Your body is made up of about 60% water and you need to constantly stay hydrated, replenishing lost fluids.
Water plays a role in nearly every system in your body, including your heart, brain, blood, muscles, and other vital organs for life. Studies show that most Americans don’t drink enough water daily, so it’s crucial to find more ways to make drinking water more of a habit (see tips here!) and stay hydrated.
One simple way of doing so is consuming more foods with a high water content! Here are 15 especially hydrating foods that you may want to keep on hand during these hotter months:
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Apples
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Cabbage
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Cantaloupe
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Celery
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Cucumber
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Grapefruit
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Lettuce
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Oranges
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Peaches
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Radishes
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Spinach
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Strawberries
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Squash
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Tomatoes
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Watermelon
Most of these foods are delicious all by themselves, but you can also take them and get creative with different meals!
Here are 20 recipes that use the previously listed hydrating foods you can make this week.
1. Air Fryer Apple Sausage and Veggies
This recipe combines apples, zucchini, and bell peppers, which I didn’t list above but also have a high water content! It’s quick, easy, and delicious. In just 15-20 minutes, you’ll have a delicious, fresh, and colorful meal ready to eat!
2. Easy Crock-Pot Applesauce
This honestly couldn’t be simpler! Break out your crockpot and fill it with apples to make homemade applesauce, perfect for breakfast on the go or a quick snack.
3. Zesty Purple Cabbage Slaw
Bright and gorgeous, this is one of my favorite, crave-worthy side dishes. It’s a zesty, tangy bowl of goodness that makes for a beautiful and distinctive dish that will be sure to get compliments and conversations going at your next party!
4. Cantaloupe Summer Salsa
This salsa is so refreshing and hydrating, perfect for outdoor BBQs, picnics, patio dinner parties, and meals with friends and family! Enjoy it on its own, as a dip, or served over your grilled chicken or fish.
5. Shaved Fennel + Celery Salad
This is a super easy dish with a satisfying complex flavor and crunch! And don’t worry if you don’t have much time before dinner or your event because this salad works wonderfully as a meal prep. Make a few hours ahead, cover, and refrigerate until ready to use!
6. Tangy Beetroot + Cucumber Herby Salad
A unique combination of ingredients yields a delicious, fresh, interesting salad for your next party or get-together! If you have your garden, be sure to pluck any ripe fruits and veggies or visit your local farmers market because there’s nothing quite like the flavor of locally grown, vine-ripened produce!
7. Cucumber Tomato Herbed Salad
Here’s another double threat with cucumbers and tomatoes! This salad is quite versatile, so if there’s something you don’t like or don’t have on hand, leave it out and then add something else.
8. Simple Grapefruit Vinaigrette Salad Dressing
Gluten-free, refined sugar-free, simple, light, and fresh – the perfect salad dressing! The addition of herbs elevates the fresh flavor. You can use any fresh herbs you personally love to create your summertime masterpiece.
9. Peanut Chicken Lettuce Wraps
We LOVE lettuce wraps here at Clean Food Crush, and this is one of my favorites — protein-packed, low-carb, and antioxidant-rich, thanks to the radicchio! The flavor combination is incredible with creamy peanut butter, tangy fresh lime, salty aminos, umami sautéed mushrooms, a bit of heat from the hot sauce, and a touch of sweetness from the honey.
10. Cantaloupe Orange Ginger Turmeric Juice
There are endless benefits to this juice! It’s a staple in my house during the winter months while the cold and flu are going around, but it’s just as tasty and healthy when it’s hotter outside. It’s incredibly hydrating, full of nutrients, a strong antioxidant, infection-fighting abilities, and much more!
11. Honey Roasted Peaches
Peaches are a great fruit to snack on, especially when you’re craving something sweet, and the additional honey, cinnamon, and maybe whipped coconut cream make this a delicious dessert. For an added health bonus, this fruit contains good-for-you antioxidants, including vitamin C, polyphenols, and carotenoids!
12. Crispy Air Fried Radishes
Radishes are a cruciferous vegetable that contain antioxidants, fiber, magnesium, potassium, and vitamin C. These air-fried radishes are perfectly seasoned and crispy on the outside, creating a very satisfying side dish when craving something crunchy and salty. One taste, and you’ll be hooked!
13. Sautéed Fresh Lemony Spinach
Spinach has many health benefits: it can lower blood sugar, help prevent cancer, aid in bone and eye health, prevent heart attacks, and has anti-inflammatory properties. This is definitely a food you should keep on hand all year round!
14. Shrimp Salad with Fresh Strawberries
Talk about a perfect summertime lunch! It couldn’t be easier to throw together, making it great as a quick meal just for you or for something more to feed the whole family. I really recommend using the absolute freshest, highest quality ingredients you can get your hands on… it makes all the difference.
15. Strawberry Baked Pancakes
Fluffy, sweet baked strawberry pancakes for a simple recipe that’ll feed the whole family in the morning while putting a smile on their faces! While it’s a basic, easy recipe, it has plenty of nutrients that will provide our bodies with sustainable energy.
16. White Lasagna Zucchini Boats
Zucchini boats are one of my family’s favorite dinnertime meals throughout the summertime. It’s a dish that’s both healthy and indulgent, perfect for a summer evening when you’re craving something hearty that won’t weigh you down! Plus, zucchini is full of important nutrients like potassium, B vitamins, dietary fiber, and antioxidants.
17. Spaghetti Squash Chow Mein
I got inspired by the beautiful traditional Chow Mein flavors, textures, and ingredients and created this lower-carb version that uses spaghetti squash noodles. Combining savory and umami flavors from ingredients like coconut aminos, and sesame oil creates a rich and satisfying taste experience.
18. Sliced Garden Tomato Salad
Honestly, there’s no food that feels so perfect for these sunny days quite like a juicy garden tomato. They also come with an impressive nutritional scoreboard that includes vitamin C, potassium, folate, and vitamin K.
19. Frozen Watermelon Pops
When the craving for a summertime popsicle hits, try these frozen watermelon pops! This is the simplest recipe on this list with only 1 ingredient, and will still impress.
Have your kids help you prepare them, then enjoy them as a refreshing afternoon treat! Feel free to give one to your puppy because it’s just as nutritious for them. (Just don’t let them eat the rind, and be aware that this might not be the snack for dogs with sugar sensitivities or diabetes—always talk to your vet with any questions or concerns!)
20. Marinated Watermelon Faux Poke Bowls
This is a fun, playful spin on traditional poke bowls to enjoy this summer while watermelon is plentiful and at its peak ripeness. Thank goodness it’s peak watermelon season during these hot summer months!
To ensure that you don’t get dehydrated this summer, add extra veggies and fruits to your diet with recipes like these 20! Also, soups, broths, and drinks (like these refreshing summer drinks) can also contribute to your water intake.
Check out this post for more unexpected hydration benefits and how much water you need, and this post for 9 easy ways to make drinking water more of a habit!
Let me know your favorite part of summer in the comments below!
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