Top 5 Hydrating Foods to Keep You Cool This Summer

Stay cool naturally with five water-rich foods to keep you hydrated all summer long, from watermelon to spinach.

Written by: Sabrina Stadelman and Cristina Luibil, MS, RD, LDN

You’ve probably heard the advice before: drink more water. And while it’s true that staying hydrated is crucial—especially during the summer when heat and humidity increase fluid loss—it turns out there’s more than one way to boost hydration.

Enter the top 5 hydrating foods of the season. These fresh, water-rich fruits and veggies not only help you stay cool, but they also deliver a refreshing dose of vitamins, minerals, and fiber. Bonus: all of them are in peak season here in Maryland, making them easy to find at local farmers’ markets and grocery stores.

Beat the heat with these top 5 cool, hydrating summer foods

Watermelon

It’s no surprise that watermelon is one of the top 5 cool, hydrating summer foods. At about 92% water, it’s a juicy go-to on hot days. But hydration isn’t all it offers—watermelon is packed with vitamin C, vitamin A, potassium, and a powerful antioxidant called lycopene, which helps fight inflammation and cellular damage. Enjoy it chilled, cubed, blended into smoothies, or straight from the rind—it’s a classic for good reason.

Summer Squash 

Zucchini and other varieties of summer squash are made up of around 94% water, making them one of the most hydrating vegetables of the season. Whether you grill, roast, spiralize, or bake them into muffins, summer squash is a versatile and nutrient-packed option. It contains fiber, potassium, magnesium, and lutein—great for eye health and reducing oxidative stress.

Strawberries

At 92% water, strawberries are a sweet, hydrating snack that screams summer. Toss them into smoothies, fruit salads, yogurt bowls, or eat them solo. Rich in vitamin C, folate, and fiber, strawberries also contain anthocyanins—antioxidants that reduce inflammation and protect your cells. One cup of strawberries can pack more vitamin C than an orange!

Cauliflower

This versatile cruciferous veggie isn’t just for winter soups—it’s about 93% water and perfect for warm-weather dishes too. Cauliflower is an excellent source of fiber and choline (a brain-boosting nutrient), and it’s easy to roast, steam, or sneak into dishes like veggie “wings.” Whether eaten raw with dips or lightly cooked, it’s a cool way to stay nourished.

Spinach

Don’t underestimate leafy greens in the hydration game—spinach is 92% water and a nutrient powerhouse. It’s packed with iron, potassium, magnesium, and vitamins A, K, and C. It’s also rich in lutein, which supports healthy eyes and cognitive function. Blend it into smoothies, toss it into pasta, or layer it on sandwiches for a simple way to stay cool and hydrated this summer.

Refresh and recharge with seasonal nutrition

These top 5 hydrating and cool summer foods are just a few of the many seasonal picks that can help you stay energized, nourished, and cool all summer long. Prioritize water, reach for in-season produce, and enjoy experimenting with creative ways to prep them—whether in smoothies, salads, or chilled snack plates.

Looking for fun, approachable ways to try these recipes at home? Our Casual Cooking Classes are now open for registration! Join us via Zoom to explore new recipe ideas featuring spinach, strawberries, and more summer favorites. You’ll get a grocery list and step-by-step guidance to bring these vibrant foods to life in your kitchen.

Hydration never looked so delicious.

New offer: Casual cooking class

If you’re looking for guidance on how to incorporate some of these hydrating, nutritious options into recipes, consider signing up for our Casual Cooking Classes. Our recipes include some delicious ways to prepare spinach and other greens, as well as easy snack and breakfast recipes such as overnight oats that pair well with fresh fruits like strawberries. Our Casual Cooking Classes are held over Zoom and are a fantastic way to try new recipe ideas and get guidance on how to cook different foods. We’ll also provide you with the recipes and a grocery list of all the items you’ll need to prepare them.

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Disclaimer: While I am a registered dietitian, the information shared in this blog is for general educational and informational purposes only and may not be tailored to your specific health needs. This content is not intended to replace personalized medical advice, nutrition counseling, or medical nutrition therapy. Any recipes or suggestions provided are meant to inspire and should be used at your discretion. Always consult with your own registered dietitian, physician, or healthcare provider before making changes to your nutrition, lifestyle, or treatment plan. If you choose, Aterra Nutrition would be happy to help you in your own, individual nutrition and intuitive eating journey.