Stay Hydrated in the Summer Through the Foods You Eat

07/31/2025 by Ryley Youngs

We all know how important it is to drink water, especially during Arizona’s hot summer months. Some of us are really good about drinking our eight cups per day, but some of us could use a little extra help. The good news is you can also stay hydrated through the foods you eat!

In northern Arizona, summer temperatures often climb well into the 90s or higher. Combine that with our dry climate, and it’s easy to become dehydrated without realizing it. While drinking water is the best way to stay hydrated, your body also absorbs water from fruits, vegetables, and other water-rich foods. That means your meals and snacks can play a helpful role in keeping you cool, refreshed, and hydrated all summer long.

Why Staying Hydrated Matters

Your body depends on water to function properly. When you’re dehydrated, you might start to feel tired, dizzy, or lightheaded. You may get headaches or have a hard time focusing. Dehydration can also affect your digestion, kidney function, and body temperature.

Young children, older adults, and people who work outdoors are at a greater risk. But anyone spending time in the sun needs to be mindful about proper hydration.

Water-Rich Foods to Add to Your Plate

Some foods are naturally packed with water. Adding a few servings to your daily diet can help you hit your hydration goals without it feeling like a chore:

• Watermelon – Water is literally in the name, so you know it’s a great choice. Watermelon is more than 90% water, making it one of the best fruits to keep you hydrated. It’s also a good source of vitamin C and antioxidants. Cut it into cubes for a snack or blend it into a smoothie!
• Cucumber – Cucumbers are crisp, cool, and made up of about 95% water. Add a few slices to your water bottle, dip them in hummus, or chop them up with tomatoes and herbs for a refreshing side dish.
• Strawberries – Super sweet and juicy, strawberries are another water-rich option to add to your plate. Eat them plain, add them to cereal or yogurt, or freeze them for a healthy cold treat.
• Lettuce and Leafy Greens – Romaine, iceberg, and spinach all have a high water content (as well as fiber and vitamins). Make a big summer salad or tuck it into wraps and sandwiches.
• Celery – Celery is about 95% water and makes for a crunchy, satisfying snack. Who doesn’t love a few stalks paired with some peanut butter? Or, enjoy it with your favorite dip or dressing!
• Zucchini – This summer squash is easy to cook and so versatile. You can grill it, roast it, spiralize it into veggie noodles, or bake it into savory muffins. Zucchini has a mild flavor that works for lots of different recipes and it contains about 94% water.
• Oranges and Grapefruits – These citrus fruits offer a hydrating boost along with vitamin C and potassium. Eat them plain, add slices to your water, or add a few segments to a spinach salad.
• Smoothies – Smoothies are great because you can choose several of the foods mentioned above and combine them to make a hydrating super snack. What about a strawberry watermelon smoothie with some spinach and orange juice? A great option for the summer!

Know the Signs of Dehydration

Even if you’re doing a great job incorporating hydrating foods into your diet, it’s still important to drink plenty of water throughout the day. Watch for these common signs of dehydration:

• Dry mouth or lips
• Fatigue
• Dark-colored urine
• Headaches
• Dizziness
• Confusion or irritability

If you’re experiencing any of these symptoms, take a break, drink some water, and find a cool place to rest. Your body will thank you.

North Country HealthCare Is Here to Help

The amazing providers at North Country HealthCare are here for you! We offer affordable primary care across northern Arizona. We accept AHCCCS, Medicare, most private insurance plans, and provide a sliding fee scale for patients without insurance. To schedule an appointment or learn more, visit northcountryhealthcare.org or call your local clinic.

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