It’s important to stay hydrated, especially during the heat of summer when you’re losing extra fluids through sweat. But there’s no need to chug water all day long! Food can help contribute to your fluid needs – in fact, about 20% of your fluid needs are met through solid foods.

This summer, beat the heat with these refreshing and hydrating foods:

Hydrating Foods to Beat the Heat c/o Luvo


Juicy sweet-tart grapefruit contains 91% water, and is packed with the antioxidant vitamin C. Add a grapefruit halve to your morning breakfast, or pair segments with slices of avocado, a drizzle of olive oil and a sprinkle of sea salt for a refreshing side salad.


Cucumber has the highest water content of any food. It also contains compounds that can help sooth skin, which is why it’s often used to help treat sunburn. Snack on mini-cucumbers dipped into hummus. Or, blend cucumbers with lime juice, mint, chilled coconut water, and honey to make a summery slushie drink.


Adding salad greens to your meal is an easy way to sneak in nutrients, and fluids! Enjoy your Luvo frozen meal paired with a simple side salad tossed with lemon juice, olive oil and crunchy toasted nuts.


Spicy salsa makes an excellent hydrating snack, and is also a delicious addition to your summer meals. Raw salsas will have the highest water content, but cooked salsas contain just slightly less. Try these unexpected uses for salsa to add fluids and flavor.

Hydrating Foods to Beat the Heat c/o Luvo

Coconut Water

The naturally occurring liquid from inside a coconut also contains sodium and potassium, so it’s slightly more hydrating than water. Add electrolytes to your post-workout smoothie by blending coconut water with frozen fruit and a little bit of protein powder.


It’s in the name! Watermelon contains over 92% water, and one study found it’s more effective at hydration than a sports drink. Next time you work out in the sun, treat yourself to a refreshing snack of chilled watermelon. Or, try this summery salad of watermelon, coconut and tomato from the Luvo archives.


There’s a reason zucchini grows in such abundance over the summer – it’s a reminder to stay hydrated! In the fluid-rich melon family, zucchini is another extra-hydrating vegetable. Use spiralized zucchini (aka zoodles!) to make a raw noodle salad.


Everyone’s favorite summer treat is also a delicious way to hydrate. Look for ones made with 100% fruit, or make your own by freezing fruit juice, veggies or leftover smoothie.


With almost 90% water, yogurt is a great protein-rich snack for hydration. For an extra boost of fluids, top it with fresh, juicy berries or go savory with chopped cucumber, mint, lemon juice and sea salt.

What’s your favorite, refreshing summer meal? Share them in the comments!

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