Summer Foods That Help You Stay Hydrated

When temperatures climb, staying hydrated becomes even more important. While drinking plenty of water is essential, many fresh foods can also help keep you cool and hydrated. In fact, some fruits and vegetables are made up of more than 90% water while also providing vitamins, minerals, and fiber.

Watermelon is a summertime favorite for a reason.

It’s about 92% water and packed with refreshing flavor, plus it contains lycopene, an antioxidant that supports overall health. Cucumbers are another hydration hero, with a crisp texture that’s perfect for salads, sandwiches, or simply sliced with a sprinkle of sea salt.

Other produce that can help you stay hydrated includes strawberries, cantaloupe, peaches, celery, tomatoes, lettuce, and zucchini. These seasonal favorites are easy to enjoy as snacks, tossed into salads, blended into smoothies, or added to meals on the grill.

Don’t forget about herbs, too!

Fresh mint and basil can add a burst of flavor to water, iced tea, fruit salads, and homemade dressings without added sugar.

This summer, make the most of the season by filling your plate with colorful, water-rich fruits and vegetables. They’re a delicious way to support hydration while enjoying the best flavors local farms have to offer.

Mojito Watermelon Salad

Serve this refreshing salad with grilled or blackened strip or flank steak.

Ingredients

  • 2 cups seeded watermelon, cut into 3/4-inch cubes
  • 1 large red heirloom tomato, cored and chopped
  • 1 large yellow heirloom tomato, cored and chopped
  • 1/4 cup fresh-squeezed lime juice
  • 2 tablespoons tequila (optional)
  • 1 tablespoon white wine vinegar
  • 2 teaspoons agave nectar
  • 3 tablespoons olive oil
  • 2 tablespoons minced fresh mint
  • Pinch each of salt and freshlyground black pepper

Preparation
Place the watermelon and tomato pieces on a paper towel to absorb excess moisture.
In a large bowl, whisk together the lime juice, tequila, agave nectar, vinegar, mint, salt, pepper and olive oil. Add the watermelon and tomatoes, toss well to coat and serve immediately.

Serving Suggestion
This salad is a refreshing complement to grilled or blackened strip or flank steak. Add cucumber for extra crunch, feta cheese for a sweet/salty contrast, or papaya and jicama for a colorful Latin-style treat.

Nutritional Information
181 calories, 11 g. fat, 0 mg. cholesterol, 66 mg. sodium, 18 g. carbohydrate, 2 g. fiber, 2 g. protein

There are few pleasures in life as simple as a summer salad made with little more than fresh cucumbers, onions, sugar and vinegar. In fact, here is one such recipe that is sure to please all who make and eat it:

Easy Cucumber Salad

Just mix, chill for a couple of hours and enjoy.  Add fresh dill as a garnish.

  • 1 lb. cucumbers, sliced thin
  • 1 small red onion, sliced thin
  • ½ cup apple cider vinegar
  • ¼ cup sugar
  • ½ tsp. salt

Mojito Watermelon Salad

Recipe courtesy of StrongerTogether.coop

Servings: 6
Total Time: 20-30 minutes

  • 1⁄2 cup ginger ale
  • 2 tablespoons honey
  • 2 tablespoons orange juice
  • 1 tablespoon vegetable oil
  • 1⁄4 cup brown sugar
  • 1⁄4 teaspoon ground allspice
  • 2 sprigs fresh thyme, stems removed
  • Pinch of salt
  • Pinch of cayenne pepper (optional)
  • 1 pound fresh ripe peaches/plums/watermelon, pitted and cut into quarters
  • 1 small pineapple (2–3 pounds), peeled, cored, and cut into 2-inch cubes
  • 6 metal or bamboo skewers (soak bamboo skewers in water before using)

Prepare and heat the grill.

In a small bowl, whisk together the ginger ale, honey, orange juice, oil, brown sugar, allspice, thyme leaves, salt and cayenne pepper, if using.

Thread the fruit onto the skewers and place them on a rimmed sheet pan. Brush the fruit with some of the marinade. When the grill is hot, put the skewers on and grill on each side for 3 to 4 minutes, glazing the fruit with more marinade every couple of minutes.