Hydrating Foods & Beverages To Keep You Healthy During Summer

Drinking enough water can be challenging any time of the year, but it is an especially important task during the summer. Since water makes up more than half of your body weight and is lost through regular activities like breathing, eating, and sweating – which we tend to do a lot more of during the summer – it’s vital that we do everything we can to avoid dehydration from sneaking up on us. After all, adequate hydration is essential for maintaining various bodily functions, including digestion, circulation, and temperature regulation. While increasing your water intake is a great starting point, as a functional medicine expert, it’s my job to help you find creative ways to stay healthy and hydrated that work with your lifestyle. One way to do this is by increasing your intake of hydrating superfoods. So instead of dragging a giant water bottle with you wherever you go, try incorporating more of these delicious superfoods to fight off dehydration and stay hydrated all summer long.

1. Coconut water

Coconut water is a natural, electrolyte-rich beverage that has gained popularity for its hydrating properties. With its isotonic composition, coconut water can effectively rehydrate the body by replenishing essential minerals and electrolytes lost through sweating.

2. Cucumbers

Cucumbers are an excellent choice for staying hydrated due to their 95% water content. I love adding cucumber slices to my water and chopped up in my salads. They also make a fantastic addition to green juices.

3. Watermelon

Watermelon is a summer staple for good reason! Not only is it a delicious treat but it is also a hydration powerhouse, containing approximately 92% water. Plus, it is packed with vitamins A and C and electrolytes like sodium, potassium, and magnesium to enhance hydration even further by replacing what you’ve lost through sweating in the summer heat. 

4. Herbal tea

In addition to water, herbal teas offer a wide-range of additional health benefits. Just make sure you opt for caffeine-free herbal teas that won’t dehydrate you like hibiscus, peppermint, and chamomile which can be enjoyed iced on the hottest of summer days.

5. Celery

Containing about 95% water, celery is an excellent choice for maintaining hydration levels. It is also rich in  and fiber which can promote healthy digestion, regular bowel movements, and overall gut health. Enjoy celery sticks with hummus, your favorite nut butter, or as an addition to green juice.

6. Pineapple

Transport yourself to a tropical island no matter where you’re at with a delicious bowl of fresh pineapple. It contains approximately 87% water and has high levels of bromelain, an enzyme known for its anti-inflammatory properties. In fact, studies have found that bromelain is particularly good at lowering gut-specific inflammation in those with inflammatory bowel disease, making this fruit an excellent addition to your diet to maintain a healthy gut! 

7. Strawberries

Found in abundance during the summer, strawberries contain 91% water and are great to snack on by themselves or as an addition to various desserts. These vibrant berries are also rich in antioxidants and vitamin C which can support collagen production and overall skin health.

8. Zucchini

Zucchini is in peak season this time of year and contains 94% water. If you are a pasta lover try swapping out your regular pasta with spiralized zucchini noodles or add some sautéed zucchini to your favorite pasta sauce! Bonus points if you make your sauce from scratch with tomatoes for extra hydration!

9. Popsicles

Next time you are craving something sweet, try swapping out your traditional frozen treat for a homemade popsicle. By making your popsicles at home you can load them up with hydrating, whole food ingredients like watermelon, strawberries, and coconut water for a refreshing treat without all the unnecessary sweeteners and additives.

Magnesium Chill Out Popsicles


  • Juice of 1 large lemon
  • Juice of 1 small lime
  • 1 1/2 cups coconut water
  • 2 tbsp pure maple syrup (optional)
  • 2 scoops of Magnesium


  1. Whisk everything together in a large bowl until smooth and the ingredients are completely dissolved. 
  2. Distribute liquid evenly into popsicle and/or ice cube molds and freeze overnight. 
  3. Remove when completely frozen and enjoy!