In the heat of summer, all you have to do is sit in the park or at the beach and you’ll quickly break a sweat. That afternoon walk or outdoor workout, on the other hand, will leave you positively dripping.
So how do you stay hydrated — and feeling your glowy best — when the mercury rises? Turns out, it’s not just about chugging H2O. When you’re trying to beat the heat, what you eat matters, too.
There’s a reason you’re naturally drawn to certain foods like watermelon and big, colorful salads during the summer. Not only are fruits and vegetables part of a healthy eating routine, but they’re also some of the most water-rich foods around, says Kimberly Gomer, a registered dietitian in private practice who specializes in weight management, addictive eating, and medical nutrition therapy in the Florida Keys.
Since we get about 20 percent of our water intake from food, according to the Academy of Nutrition and Dietetics, it’s important to snack on high-water-content fruits, vegetables, and other foods to keep healthy and hydrated. With that in mind, here are the best foods (plus a refreshing beverage) to keep you feeling cool all summer long.
1. Watermelon
“A summer favorite that’s loaded with antioxidants, watermelon contains 92 percent water, making it an awesome hydrator,” says Gomer.
These antioxidants include lycopene (an anti-inflammatory ingredient also found in tomatoes and other foods that research says may play a role in improving cardiovascular health), beta-carotene, and beta-cryptoxanthin. Eating watermelon is associated with higher nutrient intake and an overall higher diet quality in general, according to research. This sweet treat is also low in calories: 1 cup of watermelon contains just 46 calories, per the U.S. Department of Agriculture (USDA).
Amanda Sauceda, a registered dietitian based in Long Beach, California, and the creator of The Mindful Gut, suggests making a pitcher of agua fresca, a popular drink in Mexico. “Agua frescas are made with water and flavored with different fruits. Watermelon is a perfect summer flavor. To make one, you simply blend water with watermelon chunks and some lime juice.” Talk about the perfect seasonal recipe.
2. Mint
Toss mint leaves into a fruit salad, add it to your water or iced tea, or even use it to make a Minty Pea Soup (no oven required!). Easier access to fresh herbs is one of summer’s big pluses, and easy-to-grow mint is a summertime staple for a reason. “Mint is a cooling herb that naturally freshens your breath and improves digestion, ” Gomer says, which research shows. (Interestingly, though mint can be soothing on the stomach, it’s not suggested for people who have gastroesophageal reflux disease (GERD), as it can cause some people to experience more heartburn and digestive discomfort, according to Mount Sinai.)
3. Cucumber
“One of the best summer foods around, cucumber is 95 percent water and can help maintain a steady body temperature,” Gomer shares. A research review indicated that cucumber seeds, in particular, have a cooling effect on our bodies and can also help with constipation.
Speaking of constipation: It might be more of a challenge in the summer compared to cooler times of the year, according to Gomer. This could be due to dehydration, dietary changes, or increased travel throwing our systems out of whack. The good news is that eating water-rich veggies, like cucumbers, and fruits can be a boon. “The fiber in these foods may also help relieve minor constipation,” Gomer says, noting that adding more healthy fats to your diet and upping your water intake (with electrolytes, if needed) are also key to helping keep you regular.
Cucumbers are abundant this time of year, and are great to munch on their own or in all sorts of salads. Try dicing cucumbers with mint and other pantry-staple ingredients for an easy summery side with grilled cod.
4. Berries
Another anti-inflammatory, antioxidant-filled food, berries are recognized as one of the American Heart Association’s (AHA) “superfoods.” They’re also considered low-glycemic, which means they don’t impact your blood sugar in the same way that other fruits — such as bananas or mango — do. For example, high-fiber raspberries (1 cup has 8 grams (g) of fiber, per the USDA) are one of the lower-sugar fruits around. And at about 65 calories per cup of mixed berries, they’re both a refreshingly nutritious and low-calorie addition to your picnic basket.
Countless studies have connected the dots between berries and better health. One study found that eating about 1 cup of wild blueberries each day for a month helped to lower systolic blood pressure. Vitamin C–rich strawberries are another great pick: Research links the red summer fruit with cancer-protective benefits.
Sauceda recommends munching on frozen berries to keep cool. “They are so versatile during hot weather. You can use them as ice cubes to cool your drink while also giving it some flavor. I like to have frozen blueberries with chocolate chips as an easy dessert.”
5. Unsweetened Coconut Water
“Low in sugar and loaded with electrolytes, coconut water is a natural water-plus-electrolyte drink,” Gomer shares. A study found that coconut water, which has about 50 calories in an 8-ounce serving, per the USDA, has five times the potassium of a banana, not to mention plenty of antioxidants. This makes it an ideal rehydrator following a moderate workout, and a fun alternative when you’re feeling a little bored of straight-up plain water.
Gomer says you get bonus points if you can find coco frio (“cold coconut” water), which is meant to be sipped from a straw directly from the coconut. “It comes from young coconuts, so it hasn’t matured into coconut milk,” she explains.
6. Celery
Another food with 95 percent water, celery is full of potassium, calcium, zinc, magnesium, and phosphorus, Gomer says. “Drink it juiced or eat it straight — either way, it’s great for cooling and hydration.”
According to a research review, celery contains a powerful cocktail of antioxidants, making the low-calorie veggie (15 calories for two stalks) a powerful anti-inflammatory beach snack.
7. Leafy Greens
Leafy greens, such as spinach, kale, Swiss chard, and romaine, are a favorite of Gomer’s because they’re incredibly versatile and can be easily added to a salad or blended into a smoothie for maximum hydration. “These have a high nutrient value, along with providing a cooling effect,” she says.
Adds Sauceda, “Salads are a great summertime food because you’re able to combine water-rich foods like lettuce and veggies into a refreshing dish. Pair with a grilled protein so you don’t have to heat up the kitchen.”
8. Yogurt
Clocking in at almost 90 percent water, yogurt is a cooling source of protein (especially if you choose plain Greek yogurt, which contains 17 g of protein and 230 milligrams (mg) of calcium per container), per Sauceda. A research review points to numerous health benefits of both yogurt and yogurt drinks, including increased gut health, as well as the prevention of osteoporosis, heart disease, and diabetes.
One of Sauceda’s favorite ways to eat yogurt in the summer: “Make yogurt bark by spreading yogurt on a cookie sheet and top with berries and chocolate chips. Freeze for four hours, then break it into pieces and enjoy.”
Yogurt is a fermented food, and if the ingredient label says it is made with live and active cultures, that will offer you a probiotic boost on top of all of its other nutritional benefits.
9. Avocado
Last, but certainly not least: avocado, a satiating fruit (yes, really!) full of healthy fats and fiber. “It’s one of my favorite foods that I recommend to all my clients,” Gomer says. “It is a true superfood that is loaded with omega-3s and can help remove heat and toxins from the blood.”
On top of that, Gomer says avocados are easily digestible. And because digestion creates heat, eating hard-to-digest foods can ramp up your body’s internal heating system, which doesn’t sound all that appealing when it’s sweltering outside. Unlike other high-fat foods that might cause your system to generate heat, avocados allow you to get your healthy, เล่นเกมคาสิโน UFABET ทันสมัย ฝากถอนง่าย satiating fats while staying cool.
Avocados contain about 240 calories each, per the USDA, and are delicious in salads, sandwiches, wraps, guacamole, and smoothies. Or make avocado toast using cucumber instead of bread for a super refreshing, vegetable-forward summertime snack.