You are here

Hydrating Foods: What to Eat to Beat the Heat


Although you may not feel it, your body is losing fluid at this very moment. Roughly 10 cups of water are lost from your body each day, through your breath, perspiration, and the elimination of waste. Warm temperatures, humidity, and physical activity up that loss, so in the summer time staying hydrated can be a bit more challenging. Fortunately food can help you meet your fluid needs.

Foods typically supply about 20 percent of your daily fluid needs, but choosing more water-rich foods is an easy way to get even more H2O. Check out the water content in these 10 healthy foods—some of them may surprise you:

Tomatoes (1 cup chopped): 6 ounces water

Zucchini (1 medium): 6 ounces water

Yogurt (6 ounces plain, nonfat): 5.5 ounces water

Strawberries (1 cup, sliced): 5 ounces water

Watermelon (1 cup diced): 5 ounces water

Cucumber (1 cup sliced): 4 ounces water

Brown rice (1/2 cup cooked): 2.5 ounces water

Black beans (1/2 cup cooked): 2 ounces water

Wild salmon (3 ounces, cooked): 2 ounces water

Quinoa (1/2 cup cooked): 2 ounces water

That’s 40 ounces total, the equivalent of five cups of water. To meet your remaining needs, jazz up plain water in ways that add flavor, color and nutrients. Before you know it you’ll in balance with these tasty ways to drink water.

Add a splash of a colorful 100 percent fruit juice to flat or bubbly water, like blends of cherry, pomegranate, Concord grape, and blueberry juice

Dress up water with fresh mint leaves, fresh grated ginger, cucumber slices, wedges of lemon or lime, or any type of  in-season fruit

Freeze bits of real fruit and seasonings like organic citrus zest or cinnamon in ice cube trays and add the cubes to your glass

Do you have questions about water or hydration? Tweet them to @cynthiasass and @Shape_Magazine.

Cynthia Sass is a registered dietitian with master's degrees in both nutrition science and public health. Frequently seen on national TV, she's a SHAPE contributing editor and nutrition consultant to the New York Rangers and Tampa Bay Rays. Her latest New York Times best seller is S.A.S.S! Yourself Slim: Conquer Cravings, Drop Pounds and Lose Inches.


Add a comment