Water is essential for health. During this extreme heat maintain a good hydration level by drinking lots of water and also by eating lots of nourishing hydrating foods.

The following list contains foods with at least 85% water to help you meet your summer hydration needs.

  1. Cucumbers are 96.72% water. They are a good source of potassium and are in season in the summer months so their taste and smell is definitely at its best during the summer.
  2. Tomatoes are 94.5% water. They are a great source of lycopene, the phytonutrient with a very powerful antioxidant power that helps prevent cell damage. Make them a must in your summer salads.
  3. Zucchinis or summer squash, are 92.7% water. They also contain vital antioxidants such as lutein and zeaxanthin which help fight damage to the body’s DNA such as the damage caused by too much sun exposure.
  4. This delicious summer fruit contains 91.45% water. Half a medium slice of watermelon has about 70-80 calories and is a great source of lycopene, the phytonutrient that gives it its red colour and its powerful antioxidant power.
  5. Cantaloupe melon. Cantaloupe has 90% water content. It is rich in vitamin C and fiber and makes an excellent summer snack. Cantaloupe melons, like many other orange coloured fruits and vegetables are also a good source of beta carotene, the precursor of vitamin A.   
  6. Peaches are a great summer snack as they contain about 88% water, together with plenty of vitamins, including vitamin C and A. You can also make a tasty breakfast by adding peaches and nuts in your oats or yogurt, or add them in smoothies or summer salads.
  7. Grapes contain around 82% water. They come in many types and colours and everyone can find the best type of grapes to meet their preferences. Due to their small size they make a great mid-day snack you can take with you to work or to the beach!

Dietitian / Nutritionist
M.Sc. Nutritional Medicine