The summer season is in full swing and with the rising temperatures comes a rise in dehydration. In fact, 75 percent of Americans aren’t getting enough water and suffer from chronic dehydration according to a survey from the Nutrition Information Center, New York Hospital-Cornell Medical Center. Because hydration can cause fatigue, foggy memory and slowed metabolism it is definitely in your best interest to stay hydrated and refreshed this summer.

According to the Institute of Medicine’s recommendations we should eat 20 percent of our daily water intake. So while it’s true that a tall glass of water is the best known way to stay hydrated, there are plenty of alternative options if you want to mix it up by adding some water-rich foods to your daily eating habits. Here are the top 5 foods to keep you hydrated for summer.

  1. Wonderful Watermelon
    August 3rd was National Watermelon Day and with good reason. Watermelon is a well-known diuretic, made up of 92 percent water. According to a 2009 study at the University of Aberdeen Medical School, watermelon is ideal for rehydration due to its salt, calcium and magnesium. This summertime treat is also a good source of potassium, vitamin A and vitamin C.
  2. Tasty Tomatoes
    With over 94 percent of water, tomatoes make an excellent hydrating food. In addition to salad and sandwich staples, cherry tomatoes are a healthy hydrating snack that’s easy to eat on the go. The many health benefits of tomatoes go well beyond hydration and can be attributed to their wealth of nutrients and vitamins, including an impressive amount of vitamins A, C, and K, as well as significant amounts of vitamin B6, folate, and thiamin. Tomatoes are also a good source of potassium, manganese, magnesium, phosphorous, and copper.
  3. Super Celery
    When you are looking to add a bit of texture and crunch to your meals and snacks, celery packs a big boost of hydration! In addition to celery stalks containing about 95 percent of water, they are also rich in fiber and minerals like potassium and vitamin K. Plus they are not calorie-dense, so snack away!
  4. Crunchy Cucumbers
    There’s a reason cucumbers are added to water at the spa. With over 96 percent of water, cucumbers are packed with vitamin K, vitamin B6 and have no saturated fat or cholesterol. So any way you slice them, whether on salads or paired with hummus, cucumbers are the perfect treat to cool you down in summertime.
  5. Sweet Strawberries
    This culinary favorite takes the cake. With more water than any other berry, you’ll find loads of hydrating benefits including fiber and vitamin C. Whether it’s topping a healthy yogurt parfait, blended with an ice cold protein smoothie or just enjoyed on their own, nothing says summer quite like fresh strawberries.

Whenever possible, be sure to purchase organic fruits and vegetables. However, if this is not always an option, be sure to thoroughly wash your fruits and vegetables to remove any dirt, debris, or pesticide residue. If you’re looking for more tips to fight chronic dehydration or need help eating the right foods to make your feel your absolute best this summer, please contact Prajakta Apte, RDN. In addition to one-on-one consultation and customized meal plans, she will work closely with you to help you reach your desired goals one step at a time to help transform you into a more motivated and energized person. Contact Right Nutrition Works today to uncover your true potential to be your best self!