Water is an essential part of the human diet, and our bodies need more water during the sweaty months of the summer. When you sweat, your body loses water, and you might feel yourself getting thirsty or tired. These can be signs of dehydration, which means your body lost too much water and needs to get more water to feel and work better again. Our bodies lose more water when it is hot and humid, so getting enough water is especially important in the summer. Fortunately, there are many foods and drinks that can help us stay hydrated. (Yes, you can eat your water too!)
According to FoodData Central, here is the percent of water in 1 cup of common summer foods and drinks.
Tip: When a food is 95% water, that means 95% of the food’s weight comes from water— that is a lot of hydrating power!
- Sparkling or seltzer water: 100% (240 grams)
- Cucumber: 97% (129 grams)
- Coconut water: 95% (233 grams)
- Zucchini: 95% (118 grams)
- Tomato: 94% (170 grams)
- Sweet red pepper: 92% (137 grams)
- Strawberries: 91% (138 grams)
- Watermelon: 91% (139 grams)
- Pineapple: 86% (142 grams)
- Fruit and yogurt smoothie: 84% (182 grams)
Plain water is always a great option too! Add color and flavor to your water by making fruity ice cubes with an adult at home. Follow these 6 simple steps:
- Get an ice cube tray, a pitcher of water, and your favorite fruits.
- Ask an adult to help you cut larger fruits like oranges, apples, or strawberries into small pieces. Smaller fruits like blueberries, raspberries, or grapes can be left whole. They already fit into your ice cube tray.
- Add the fruit to your ice cube tray. Get creative! You could make each of your ice cubes have one type of fruit. Or you could mix different fruits together, such as pineapple and blueberries, in your cubes.
- Pour water into the ice cube tray until it is filled to the top.
- Carefully carry the ice cube tray to your freezer and place it on a flat surface to prevent spilling. Freeze overnight, or for at least 4 hours.
- Whenever you are thirsty or want to cool down, add two or three of your ice cubes to a glass and fill it with water. Ask an adult to remove them from the tray if you need help. Enjoy your fruity, colorful drink!