As the days get hotter, it’s more important than ever to stay hydrated. There are lots of reasons to drink up. Sipping on H2O aids digestion, cognition, boosts energy, and promotes healthy skin. Plus, it’s crucial for many other health reasons including regulating body temperature, keeping joints lubricated, preventing infections, and keeping organs functioning properly. 

We’re always going to recommend that you drink plenty of water but, if you’re struggling to stay hydrated or just looking for additional ways to up your game (especially in this heat!), we’ve got six delicious foods that pack a hydrating punch. 


It’s no wonder our moms always added grapes to our lunch boxes. These little gems  contain fiber, vitamin C, and vitamin K (important for bone health) and are made up of 82 percent water. Popping them into the freezer is an easy way to cool you off. If you’re looking for a little sweet and salty, try this grape and prosciutto crostini.


This starchy root vegetable has the crunch and crispness of an apple and is 85 percent water. It also has a special type of fiber called inulin, which acts as a prebiotic to help bolster your gut health. Fun fact: One cup of jicama contains half  the vitamin C you need for the whole day.  Turn it into a slaw to top grilled chicken, fish or a unique barbecue side. 


Most of the ingredients in salsa are high in water content, including of course, tomatoes. Over 95 percent of a tomato’s weight comes from water. We all know salsa adds flavor to your salad, eggs and tacos—but there are dozens of ways to use it to spice up any meal. Stir into tuna salad, mix it in your meatloaf or toss cucumbers, jalapeños, tomatoes and salsa into your blender to make gazpacho.

Stone fruits

Peaches, plums, mangoes, nectarines, and cherries—oh my! The summer is when all the stone fruits come out in full force and really shine. And, you’re getting more than just a sweet treat with every juicy bite. Each stone fruit is made up of about 80 percent water, plus they’re all loaded with fiber and antioxidants. University of Michigan researchers have found that the anthocyanins in dark cherries reduce inflammation and may lower cholesterol and triglyceride levels. We love adding these fruits to our smoothies and salads, but you can even add them to your pasta dishes or mix them into a salsa to top grilled fish and chicken.


This fruit lives up to its name as it’s literally packed with water. It has the highest water content of all fruits (over 90 percent) and  is a delicious and refreshing snack that can also be frozen and added into smoothies. Or, be the hit of any summer party and bring this watermelon pizza—ready in 5-minutes flat! 


Instead of regular pasta, try substituting it with spiralized zucchini, which is made up of 94 percent water. To help prevent the loss of water content, try to limit the cooking time to just a couple of minutes. And zoodles aren’t just for dinner—combine them with fresh, organic eggs (protein!) and avocados (healthy fat!), and you’ve got a power breakfast that will keep you satiated and hydrated.

About Nutritious Life Editors

The Nutritious Life Editors are a team of healthy lifestyle enthusiasts who not only subscribe to — and live! — the 8 Pillars of a Nutritious Life, but also have access to some of the savviest thought leaders in the health and wellness space — including our founder and resident dietitian, Keri Glassman. From the hottest trends in wellness to the latest medical science, we stay on top of it all in order to deliver the info YOU need to live your most nutritious life.

Interested in joining our wellness community and becoming a Nutritious Life Master Certified Nutrition and Wellness Coach?

Enter your info, get free access now to a sample class!

Inside Articles page - take a free class form

"*" indicates required fields

I agree*
I would like to receive text messages, and agree to the Terms of Service & Privacy Policy. Reply STOP to cancel, HELP for help. Msg & data rates may apply. Msg frequency varies.