Hydrating Foods

Published: July 21, 2021

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This summer it is important to stay hydrated. Drinking water is important as we talked about in one of our recent blogs and eating foods that are high in water content is another way to stay hydrated. Below are 9 foods that are high in water contentIncorporating these foods into your diet can be a great way to make sure you are getting enough water.  

  1. Lettuce water content: 96% 
  2. Cucumber water content: 95%  
  3. Celery water content: 95% 
  4. Tomatoes water content: 94% 
  5. Zucchini water content: 94% 
  6. Watermelon water content: 92% 
  7. Strawberries water content: 91%  
  8. Cantaloupe water content: 90%  
  9. Peaches water content: 89%  

Recipes to try this summer: 

Watermelon Zucchini Feta Salad  


  • 1/2 seedless watermelon, scooped into balls with a melon baller OR cut into 1 1/2-inch chunks, chilled 
  • 1 to 2 cups strawberries, sliced thin 
  • 3/4 cup pitted Kalamata olives, coarsely chopped 
  • 1/4 cup feta cheese, crumbled 
  • 1/3 cup extra-virgin olive oil 
  • 2 to 3 tablespoons fresh lemon juice 
  • pinch of kosher salt, optional 
  • 1 small zucchini, unpeeled and sliced thin 
  • fresh mint leaves 
  • dill for garnish (optional) 


  • Using a large mixing bowl, add the watermelon balls or chunks, strawberries, olives, and feta. Drizzle on the olive oil and freshly squeezed lemon juice and toss together gently. Sprinkle on just a pinch of salt if desired. 
  • Arrange the zucchini slices on a platter and top with the watermelon and strawberry mixture. Garnish with the mint leaves and just a touch of dill for fun. Drizzle with a touch more olive oil and give another very light squeeze of lemon (if desired) and serve immediately. 

Spinach Peach Smoothie  


  • 1 cup unsweetened almond milk 
  • 2 cups baby spinach 
  • 1 medium ripe banana, peeled and frozen into chunks 
  • 1 cup frozen peach slices 
  • Add ice or more frozen fruit for a thicker smoothie 


  • Add milk and spinach to blender first. Blend for 30-60 seconds until there are no longer chunks of spinach in the milk, and it is a smooth consistency with a light to medium green color. 
  • Add frozen banana pieces and peach slices. Blend for 60-90 seconds until thick and smooth. 

Tomato Cucumber Salad 


  • 1 pint grape tomatoes, sliced in half 
  • English cucumber, sliced 
  • 1/2 medium red onion, thinly sliced 


  • 1/2 cup olive oil 
  • 1/4 cup balsamic vinegar 
  • 1 tablespoon lemon juice 
  • 1 teaspoon sugar 
  • 1 teaspoon Italian seasoning 
  • 1 tablespoon minced garlic 
  • 1 teaspoon kosher salt 
  • 1/2 teaspoon cracked pepper 


  • Place tomatoes, cucumbers, and onions in a large bowl and set aside. 
  • In a mixing cup or small bowl, add olive oil, balsamic vinegar, lemon juice, sugar, Italian seasoning, garlic, salt, and pepper. Using a whisk, blend until well mixed. Pour dressing over tomatoes, cucumbers, and onions. Toss salad.  
  • Can be served immediately or stored in the fridge, covered for up to 2 days. 
  • ***If making the salad ahead of serving, use half of dressing to toss salad and reserve half to add in later.