10 hydrating foods to help you beat the heat (even if you hate drinking water)
If you’re the kind of person who finds plain water boring or struggles to remember to drink enough throughout the day, you’re not alone. But hydration doesn’t just have to come from your water bottle. Eating your water is a real thing too - and one of the easiest ways to stay hydrated, especially during the summer months.
Many fruits and vegetables are naturally high in water, while also delivering fibre, vitamins, minerals, and polyphenols that water alone can’t give you. Unlike a glass of water that disappears in seconds, hydrating foods release fluid more slowly during digestion, helping your body retain moisture for longer.
Here’s why staying hydrated matters - and which foods are worth adding to your plate this summer.
Why hydration is important
Hydration plays a vital role in almost every bodily function, including:
Temperature regulation
Digestion
Blood pressure
Nutrient transport
Joint lubrication
Mood and cognition
Even mild dehydration - as little as 1-2% loss of body fluid - can lead to fatigue, headaches, brain fog, and constipation.
One quick and easy way to check if you're hydrated? Look at the colour of your wee.
You’re aiming for a pale straw colour. If it’s darker than that, it’s a sign you probably need to drink more fluids - and if it’s completely clear all the time, you might be overdoing it.
Water needs vary depending on your body size, activity level, the temperature outside, and even how salty your food is. But for many people, food contributes about 20–30% of daily fluid intake - and that number can go up when your diet is rich in water-dense plants.
Top 10 hydrating foods (and other benefits they bring)
If you’re looking to boost hydration without glugging endless pints of water, stock up on these superstar foods:
1. Cucumber – 96% water
Light, crisp, and cooling, cucumber is one of the most hydrating vegetables out there. It’s also a good source of vitamin K and contains small amounts of potassium and magnesium. Leave the skin on for added fibre.
2. Iceberg lettuce – 95% water
Often dismissed as nutritionally inferior, iceberg lettuce still has its place - especially in hot weather. It’s refreshing, super low-calorie, and ideal as a base for wraps or crunchy summer salads.
3. Celery – 95% water
Celery isn’t just water in stick form. It also provides vitamin K, potassium, and a natural source of electrolytes (sodium and magnesium), making it a great post-exercise snack.
4. Radishes – 95% water
Often underrated, radishes are not only high in water but also rich in antioxidants like anthocyanins, which give them their reddish-pink hue. They're brilliant sliced into salads or served with houmous.
5. Tomatoes – 94% water
Whether cherry, plum, or beefsteak, tomatoes are packed with water, vitamin C and lycopene (a powerful antioxidant linked to heart and prostate health). They’re especially juicy when eaten raw in salads or salsas.
6. Courgette – 94% water
Courgette is mild, versatile, and incredibly hydrating. It's also a good source of vitamin C and manganese. Try spiralising it into noodles or roasting it with herbs and lemon.
7. Strawberries – 91% water
These summer favourites are more than just sweet treats. Strawberries deliver vitamin C, fibre, and polyphenols that support heart health and skin. Add them to yoghurt, porridge, or eat them straight from the punnet.
8. Melon – 90–92% water
Watermelon, cantaloupe and honeydew are all over 90% water. They also contain vitamin C and A (in the form of beta-carotene), plus potassium for fluid balance. Perfect for blending into smoothies or freezing into ice lollies.
9. Peppers – 92% water
Red, yellow, or green – all peppers are water-rich and loaded with vitamin C, especially the red ones. They also contain carotenoids like lutein and zeaxanthin, which are great for eye health.
10. Spinach – 91% water
Spinach is hydrating and also rich in iron, folate, magnesium, and vitamin K. Add it raw to salads or toss a handful into soups, curries or smoothies for a nutrition boost.
Other ways to stay hydrated without drinking plain water
If you're still not into sipping from your water bottle every hour, try these hydration hacks:
Infuse water with cucumber, mint, or citrus slices for flavour.
Eat soups, smoothies, and gazpacho.
Snack on fresh fruit instead of dry foods.
Keep hydrating foods prepped and ready to grab from the fridge.
Final thoughts
Hydration doesn’t need to be a chore. By incorporating more water-rich fruits and vegetables into your meals - especially during these warmer months - you’re not just helping your fluid levels. You’re also giving your body a steady drip-feed of fibre, antioxidants, vitamins, and minerals that support digestion, skin, energy, and immunity.
So, whether you’re a water-hater or just looking to eat more seasonally, these hydrating foods offer an easy and delicious way to support your health this summer.
Looking to eat better without overhauling your entire life?
Adding more water-rich foods is just one simple way to support your health - but there’s so much more we can do with the right nutrition.
If you’d like personalised nutrition support to help with low energy, digestion, or just feeling more you again, I’d love to help.