Proper hydration is extremely important for your health, especially in summer when air temperature rises sharply. But drinking water is not the only way to avoid dehydration, because there are also cooling foods and hydrating foods. Foods containing a lot of water include many fruits and vegetables, some dairy products, as well as broths and soups. By including water-containing foods in your summer diet, you can improve your well-being and skin condition, and cool your body. In this article, we will discuss which foods cool and how to add them to your diet.
Let me remind you that insufficient water intake can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure, and rapid heartbeat.
Water-containing foods: cooling and hydrating
1. Watermelon
Water content: 92%
Watermelon is very beneficial for health and is one of the most hydrating foods you can eat. A 150g serving contains more than half a cup (118 ml) of water, as well as fiber and several important nutrients, including vitamin C, vitamin A, and magnesium. It’s also quite low in calories: only 46 calories per cup.
Additionally, watermelon is rich in powerful antioxidants, including lycopene. This compound has been studied for its ability to reduce oxidative cell damage, which is associated with diseases such as heart disease and diabetes.
Use watermelon in summer smoothies, salads, or homemade ice cream. It’s a great way to diversify your summer diet!
2. Strawberries
Water content: 91%
Strawberries have a high water content, making them a very hydrating food.
Moreover, strawberries contain a lot of fiber, disease-fighting antioxidants, and vitamins and minerals, including vitamin C, folic acid, and manganese.
Regular consumption of strawberries has been proven to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s disease, and various types of cancer (research).
Strawberries are easy to include in your summer diet by adding them to smoothies or salads.
3. Cantaloupe
Water content: 90%
Cantaloupe is an extremely nutritious melon that can improve your health in several ways.
Additionally, melon is rich in vitamin A, providing 120% of your daily needs in a 1 cup (177 grams) serving.
You can consume melon plain or add it to salads, smoothies, or salsa. It’s also a great addition to breakfast and a good cooling food.
4. Peaches
Water content: 89%
Peaches are very nutrient-rich and excellent hydrating foods.
About 90% of their weight is water. They also contain several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins, and potassium. Moreover, eating peaches with the skin can also add disease-fighting antioxidants to your diet, such as chlorogenic acid.
Adding a cooling food like peaches to your summer diet is easy: they are usually combined with smoothies and salads, and they are also an excellent addition to cottage cheese and yogurt.
5. Oranges
Water content: 88%
Oranges are incredibly beneficial for health. One orange contains almost half a cup (118 ml) of water, as well as fiber and several nutrients. These include vitamin C and potassium, which can boost your immune function and heart health.
Oranges are also rich in disease-fighting antioxidants, including flavonoids, which can prevent cell damage by reducing inflammation.
The water and fiber in oranges can contribute to a feeling of fullness, which helps control appetite, and they are also excellent cooling foods and hydrating foods.
Additionally, regular consumption of citrus fruits, such as oranges, can protect against kidney stones. This is because the citric acid they contain can bind to calcium oxalate that forms stones, helping to remove it from the body (research).
6. Cucumber as a cooling foods.
Water content: 95%
Cucumbers are another beneficial and hydrating food that you should include in your diet. They are almost entirely composed of water and also contain small amounts of some nutrients, such as vitamin K, potassium, and magnesium.
Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. Cucumbers are truly cooling foods and hydrating foods.
Cucumbers are easy to include in your summer diet, they are usually added to salads and smoothies.
7. Lettuce
Water content: 96%
Lettuce has a number of health benefits. One cup (72 grams) of lettuce contains more than a quarter cup (59 ml) of water, as well as 1 gram of fiber. It also provides 5% of your daily folate needs.
Additionally, lettuce is rich in vitamins K and A, which are important for bone health and the immune system.
Moreover, the combination of water and fiber in lettuce makes it very satisfying and a low-calorie cooling food. A 1 cup (72 gram) serving contains only 10 calories.
8. Chicken broth
Water content: 92%
Broths and soups usually have a water base and can be very nutritious. This is a wonderful hydrating product and cooling foods.
9. Squash and zucchini
Water content: 94%
Zucchini is a nutritious vegetable that can provide health benefits. A 120g serving of sliced zucchini contains over 90% water and 1 gram of fiber. Both of these components are excellent for maintaining satiety.
Eating zucchini will add a range of nutrients to your diet, especially vitamin C, as 1 cup of zucchini contains 35% of your daily needs. Vitamin C is essential for a healthy immune system and can help protect against a number of diseases.
To include zucchini in your diet, eat it separately as a side dish or add it to soups, salads, and stews. You can also cut it into strips to make “noodles” that can be used as an alternative to regular pasta. I have many interesting zucchini recipes in my seasonal collection – Healthy dishes from squash and zucchini.
10. Celery
Water content: 95%
Celery is a very beneficial and hydrating food that you should include in your diet. It consists mainly of water, so a 1 cup serving contains about half a cup (118 ml).
In addition, celery contains fiber and many important nutrients.
It is especially high in vitamin K and potassium, which can protect against heart disease, certain types of cancer, and bone diseases such as osteoporosis.
Including the hydrating product celery in your diet is quite simple: it can be eaten raw or cooked. You can add it to soups and salads or eat celery sticks with healthy sauces such as hummus or guacamole.
11. Tomatoes
Water content: 94%
One medium tomato contains about half a cup (118 ml) of water.
It also contains significant amounts of vitamins and minerals, including immune-boosting vitamins A and C.
Additionally, tomatoes are rich in fiber and some antioxidants, including disease-fighting lycopene.
12. Bell peppers
Water content: 92%
Bell pepper is another incredibly healthy vegetable with many health benefits.
More than 90% of the weight of bell pepper is water. Peppers are rich in fiber, vitamins, and minerals such as B vitamins and potassium. Bell peppers also contain carotenoid antioxidants, which may reduce the risk of certain types of cancer and eye diseases.
Moreover, bell peppers contain the highest amount of vitamin C compared to other fruits and vegetables, providing 317% of your daily needs in just one cup (149 grams). Vitamin C not only benefits your immune system but also helps your body absorb iron more effectively, promotes bone health, and protects your cells from the destructive effects of free radicals.
There are several ways to include a hydrating product like bell pepper in your summer diet: you can eat them raw in salads, add them to sauces, or add them to stews.
13. Cauliflower
Water content: 92%
Cauliflower is an excellent vegetable to include in your diet as it is very nutritious and hydrating.
One cup (100 grams) of cauliflower contains more than a quarter cup (59 ml) of water, as well as 3 grams of appetite-reducing fiber.
In addition, cauliflower contains more than 15 different vitamins and minerals, including choline, which is not found in many foods. Choline is an important nutrient for maintaining brain health and metabolism.
You can use cauliflower fresh or cooked, add it to salads, side dishes or stews, cream soups.
14. Cabbage
Water content: 92%
Cabbage is an extremely beneficial cooling product from the cruciferous family. It is quite low in calories but high in fiber and nutrients. It is also rich in vitamin C, vitamin K, folic acid, and several trace elements that can have various health benefits.
15. Grapefruit
Water content: 88%
Grapefruit is an exceptionally healthy citrus fruit with many health benefits. Half a grapefruit (123 grams) contains about half a cup (118 grams) of water, providing a decent amount of water to meet your daily hydration needs. In addition, grapefruit is rich in fiber, antioxidants, and several vitamins and minerals, including vitamin A, potassium, and folic acid. It is especially high in immune-boosting vitamin C: it provides 120% of your daily needs in half a grapefruit (123 grams).
16. Coconut water
Water content: 95%
Coconut water is a very beneficial drink that will help you avoid dehydration. It not only has a very high water content but is also rich in electrolytes, including potassium, sodium, and chloride. Research has shown that coconut water can be beneficial for rehydration. It is believed to be useful for post-workout recovery due to its electrolyte content. Drinking coconut water after a workout is much more beneficial than drinking industrial sports drinks, as many sports drinks contain added sugar and other unhealthy ingredients.
Conclusion
Incorporating these 16 cooling foods into your summer diet can significantly help you stay hydrated and refreshed during hot weather. These water-rich fruits and vegetables not only provide essential nutrients but also act as natural cooling agents for your body. By choosing these cooling foods, you’re supporting your body’s natural ability to regulate temperature and maintain proper hydration.
For more comprehensive advice on beating the summer heat, don’t forget to check out our related article “What to Do When It’s Hot: What to Eat and Drink in the Heat.” This companion piece offers additional strategies and tips to help you stay comfortable and healthy during the hottest months of the year.
Remember, staying cool and hydrated is crucial for your overall well-being during summer. Make these cooling foods a regular part of your diet, and you’ll be well-equipped to enjoy the season while keeping your body refreshed and nourished.
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