By Nicole Dulzaides, MS, RDN, LDN

Is your family ready for some outdoor summer fun? Since water makes up about 60% of our bodies, staying hydrated in extremely warm temperatures is essential. We lose water constantly – when we sweat, go to the bathroom and even when we breathe. Preventing dehydration is as easy as making mindful choices when selecting your food choices.

Why is hydration important?

Hydration is the replacement of bodily fluids lost. Dehydration occurs when your body loses too much fluid and doesn’t have enough water and other fluids to perform its normal functions. Preventing dehydration is the best way to avoid serious health complications. Proper hydration helps regulate your body temperature, supports brain function, keeps your joints lubricated, and regulates digestion. 

Common signs of dehydration include:

• Constipation
• Dark yellow urine
• Feeling dizzy or feeling tired
• Dry mouth, lips, and tongue
• Headaches

A simple way to prevent dehydration is consuming enough fluid daily. If you very active or sweating, you will need more than the standard recommendation of 8 glasses of water per day. Water isn’t the only way to stay hydrated. Did you know fruits and vegetables also provide hydration? Here are 8 water-rich fruits and vegetables to include in your diet this summer:

1. Juicy watermelon is 92% water, making it a simple and delicious way to stay hydrated. In addition to its high-water content,  watermelons contain potassium, an important electrolyte lost in sweat or during a workout. It also has vitamins A, B6, and C that helps soften and soothe your skin.

• Tip: Try making a watermelon salad with feta and basil or a refreshing watermelon and tomato gazpacho

2. Fresh cucumbers are 96% water and can help with regular digestion. Cucumbers also can help lower blood sugar levels.

• Tip: Dip sliced cucumber in hummus or ranch for a thirst-quenching snack.

3. Tomatoes are 94% water and loaded with lycopene. In addition to giving tomatoes their bright red color, lycopene a naturally occurring substance, is also a powerful antioxidant. that helps protect your skin cells from the sun’s ultraviolet rays.

• Tip: Tomatoes, mozzarella and basil with balsamic glaze could be a perfect summer-inspired appetizer.

4. Celery is 95% water and loaded with fiber for your digestion.

• Tip: Add a nut butter such as peanut butter or almond butter for a nutritious and energizing snack.

5. Sweet strawberries are 92% water and a great choice for a hot summer day.. They also are low in calories and high in vitamin C.

• Tip: Dip some strawberries in vanilla Greek yogurt for a sweet summer treat.

6. Zucchini is 94% water! Whether you  eat it cooked or raw, it still provides you with the same  amount of water.

• Tip: Cut into spears and cook on the grill. Sprinkle with shredded parmesan cheese for some added flavor.

7. Cantaloupe is about 90% water. They are packed with beta-carotene, an antioxidant that converts to vitamin A - good for your immune system, skin bones, and eye health.

• Tip: Skewer with grapes and cheese to make fruit kebabs.

8. Oranges are 86% water and are loaded with vitamin C. Vitamin C helps support a healthy immune system, wound healing, and gum health.

• Tip: Eat fresh oranges versus drinking orange juice to get the maximum health benefit.

​Although these fruits and vegetables can help keep your body hydrated, it is still essential to provide your body with fluids, like water. Infusing natural flavors in water is a fun and tasty way to help increase your water intake. Use fresh fruit, vegetables and herbs for some delicious and refreshing combinations, such as:

• Orange slices and cucumber

• Mint, lime slices, and strawberries

• Basil, cucumber, and lemon slices (my personal favorite!)

Enjoy summer and stay hydrated with these easy tips!