6 Hydrating Summer Fruits and Veggies

young girl biting into a watermelon

Staying hydrated in the summer is so important, especially when temperatures climb as the dog days go on. While drinking water is one of the best ways to stay hydrated, sometimes it’s hard to get enough water or convince your kids to drink more water. Adding in hydrating summer fruits and veggies during meals and as snacks is a great way to keep their hydration levels up, while also giving them something healthy to nosh on.

We picked out six of our favorite in-season summer fruits and veggies to keep you and your family hydrated all summer long. 


It’s even in the name! Watermelon has a high water content while also being the perfect sweet treat to cool off with on a hot day. A one cup serving contains over a half cup of water, as well as fiber and several nutrients including vitamin C, vitamin A, and magnesium. It is also low in calories, with only 46 calories per cup. 

Chop watermelon into wedges or cubes for snacking, or try it out as a Watermelon Fruit Pizza or as part of our Watermelon, Mint, and Feta Skewers

fruit pizza made of watermelon and mixed berries
Watermelon Fruit Pizza


Made up almost entirely of water, cucumbers are a crunchy and refreshing option for optimal hydration. Plus, cucumbers offer vitamin K, potassium, and magnesium. With only 8 calories in a half-cup, you can easily load up on these in a variety of dishes or dipped in hummus.  

Try this Easy Asian Cucumber Salad to add something extra to a rice bowl or blend up this refreshing Cucumber Soup.  

cucumber soup
Cucumber Soup


Coming in all shapes and sizes, tomatoes of all varieties are high in water and plenty of nutrients. Arguably one of the summer’s best known in-season produce, tomatoes boast vitamin C, potassium, folate, vitamin K, and the antioxidant lycopene.

Check out Ten Tasty Tomato Dishes for summer to get inspired! 


That crunch you get when you bite into a fresh stalk of celery is from all of the water and fiber! High in vitamin K and potassium, celery makes for a great snack option to take to the beach or send in summer camp lunch boxes. 

Pair this crunchy veggie with hummus, nut or seed butter, and a variety of other kid-friendly dips. 


Nothing says summer like a big, refreshing salad. It’s a good thing that lettuce has a 96% water content and is full of fiber, folate, and vitamins K and A. Plus, due to its fiber content, lettuce helps keep you full for longer while also providing you with all that hydration. 

Chop up a big salad for the family or try your hand at these Mu Shu Chicken Lettuce Boats

Mu Shu Chicken
Mu Shu Chicken Lettuce Boats


Melons are a great way to get water into your system while also enjoying something sweet, and cantaloupe are no exception. One of the great things about cantaloupe is that it is rich in vitamin A and a cup serving provides 120% of your daily needs. 

Cut cantaloupe into wedges or cubes for snacking, add it to a smoothie, or even toss some in a salad. 

Want more recipes to use with your summer fruits and veggies? Visit our Recipe section and follow us on Instagram.