Healthy hydration: Water-rich foods that hydrate and nourish

By Amy Deahl-Greenlaw, RDN, LDN, nutrition health educator

During the summer months, higher temperatures and increased outdoor activity can raise your fluid needs. Drinking water is an important part of staying hydrated. But many foods contain lots of water too. Incorporating water-rich foods into your eating plan can contribute to adequate hydration and also add important nutrients to your diet.

Fruits that help with hydration

Watermelon, cantaloupe, strawberries and peaches are favorite summertime fruits that contain more than 90% water content. Additionally, they are great sources for vitamins A, C, potassium and fiber.

Vegetables that help with hydration

Cucumbers, tomatoes, zucchini, bell peppers and celery are abundant summertime vegetables that have 95% water content. These are also great sources of vitamins A, C, potassium and fiber.

Additional benefits of hydrating fruits and veggies

These colorful fruits and vegetables also contain phytonutrients, plant compounds that are associated with their color, that have powerful antioxidant properties. They are also known to help reduce the risk of some chronic diseases by reducing inflammation and oxidative stress. Understand which specific colors help your health by learning how to eat the rainbow.

Dairy: A surprising way to hydrate

Dairy foods also deserve hydration attention. Low and nonfat dairy milk are great hydrators that are power-packed with protein, calcium, vitamin D and potassium.

Soymilk is a nutritious alternative to dairy milk with similar nutrient levels. Other plant-based milks also contribute to hydration and provide important nutrients, though they typical contain less protein. But regardless of your "milk of choice," they are all great hydrators and offer tremendous nutrition.

Cottage cheese contains about 80% water content. Packed with protein too, this meal base or side adds plenty of water to your meal too.

Recipes to keep you hydrated

Here are some of our favorite hydrating recipes from the Main Line Health King of Prussia Teaching Kitchen:

Corn and zucchini sauté

Why we like this recipe: With a focus on produce that's harvested in the summer, this zesty dish is sure to please.

Ingredients:

• 2 tbsp oil
• 1/2 cup onions, diced
• 2 zucchinis, sliced
• 2 cups fresh or frozen corn
• 1 red bell pepper, sliced into strips
• 1 green bell pepper, sliced into strips
• 3/4 tsp salt
• 1/2 tsp garlic powder
• 1/2 tsp Italian seasoning
• 1/2 tsp dried basil
• Red pepper flakes, optional

Instructions:

1. Heat oil in a large skillet or medium-high heat. Add the onions to the skillet and cook until they become fragrant and translucent, about 2 minutes.
2. Add zucchini and continue to cook until the zucchini begins to crisp up on both sides, about 3 minutes.
3. Add the peppers and corn, allow them to heat through for 1-2 minutes or until the peppers brighten in color.
4. Sprinkle with salt, garlic powder, Italian seasoning and basil, toss to combine. Check for seasonings and adjust to your preference. Serve warm.

Makes 4-6 servings. Recipe adapted from Little Spice Jar.

Cucumber and carrot salad with sesame dressing

Why we like this recipe: This crisp salad gives a sweet and sour bite with its variation of the Japanese kyuri no sunomono.

Ingredients:

• 4 mini cucumbers or 1 English cucumber
• 1/4 teaspoon iodized salt, divided
• 1 medium carrot, peeled
• 2 teaspoons mirin (if mirin is unavailable, use 1 teaspoon agave nectar instead.)
• 2 teaspoons rice vinegar
• 1 teaspoon reduced-sodium soy sauce
• 1/2 teaspoon sesame seeds

Instructions:

1. Slice the cucumber into thin rounds, about ⅛ inch thick, and arrange them on a cutting board or clean surface.
2. Sprinkle half of the salt over the cucumber slices. Flip the slices over and season with the remaining salt. Let stand for 10 minutes to draw out excess moisture.
3. Using a vegetable peeler, shave the carrot into long, thin ribbons.
4. In a small bowl, whisk together the mirin, rice vinegar and soy sauce until blended.
5. Gently squeeze the excess liquid from the cucumbers and transfer them to a large mixing bowl.
6. Add the carrot ribbons to the bowl.
7. Pour the dressing over the vegetables and toss to coat evenly.
8. Finish with a sprinkle of sesame seeds and serve immediately or chill until ready to enjoy.

Makes 6 (1/2 cup) servings. Recipe adapted from the Academy of Nutrition and Dietetics.

Farmers market salsa

Why we like this recipe: Terrific for parties, this salsa can be made all year long as it works just as well using frozen or canned produce.

Ingredients:

• 1/2 cup fresh corn, cooked (or frozen)
• 1 can (15 ounces) low-sodium black beans, drained and rinsed
• 1 cup tomatoes, diced
• 1/2 cup onions, diced (yellow or red)
• 1/2 cup green pepper, diced
• 2 tablespoons lime juice
• 2 garlic clove, finely chopped
• 1/2 cup picante sauce

Instructions:

1. Wash hands with soap and water.
2. Combine all ingredients in a large bowl. Chill until serving time.
3. Drain before serving.
4. Serve with low-fat baked tortilla chips or fresh vegetables.

Makes 8 servings. Recipe adapted from MyPlate.gov.

Summertime fruit salad

Why we like this recipe: A sweet treat in a healthier package, we enjoy the seasonal fruits and herbs.

Ingredients:

• 1 pound strawberries, hulled (removing the green leafy top and tough white core) and thinly sliced
• 3 medium peaches, thinly sliced
• 6 ounces (1 cup) blueberries
• 1 heaping tablespoon fresh, chopped basil or mint
• 2 tablespoons lemon juice (about 1 medium lemon)
• 1 tablespoon maple syrup or honey
• 2 teaspoons balsamic vinegar

Instructions:

1. In a medium serving bowl, combine the strawberries, peaches, blueberries and basil. Drizzle the lemon juice, maple syrup and balsamic vinegar on top. Gently toss to combine.
2. Serve immediately or chill for later. This salad is best enjoyed promptly but will keep well for about 2 days in the refrigerator (pour off excess juices if necessary).

Makes 6 servings. Recipe adapted from Cookie and Kate.

Include different colors of fruit and vegetables plus low and non-fat dairy products like milk and cottage cheese and plant-based milks in your eating plan to help keep your body well hydrated and nourished too!

Next steps

If you want more tips for healthy yet delicious eating, join an upcoming nutrition webinar or cooking class at the Main Line Health King of Prussia Teaching Kitchen.

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