Let us quench your thirst with this list of hydrating food for summer.

Our calendars enter the month of March and we all know what that means: summer. While there are no official announcements from the PAG-ASA yet, we’re pretty sure that you already feel the scorching feel of the sun burning on your skin.

The summer heat in the Philippines can be unbearable at times, making you feel hot and dehydrated. With temperatures soaring to as high as 40 degrees Celsius, it is important to stay hydrated and protect yourself from the harmful effects of the sun. The high humidity also exacerbates the heat, making it feel even hotter than it actually is. Spending time outdoors during the peak of the day can be challenging and can even be dangerous without proper precautions.

And as we are a few knocks away from the summer season, let us help you prepare to stay refreshed with this list of hydrating foods to eat this summer season!

Why You Should Stay Hydrated?

Staying hydrated during summer is of utmost importance as our body loses fluids through sweating, leading to dehydration. Dehydration can cause a range of negative effects on our body, such as headaches, fatigue, and even heat exhaustion or stroke in severe cases. When we are dehydrated, our body’s ability to regulate its temperature decreases, making it harder for us to tolerate the heat.

Drinking enough water and other fluids like coconut water or sports drinks can help replenish the lost fluids in our body and prevent dehydration. It is especially important to stay hydrated during outdoor activities or exercise, as we tend to sweat more, and to be mindful of the signs of dehydration, such as dry mouth, thirst, and dark urine color. Overall, staying hydrated during summer is crucial for maintaining good health and avoiding the negative effects of dehydration.

List of Hydrating Food for Summer

From sweet strawberries to savory celeries, here’s a list of water rich foods for you to eat during the hot weather season! Oh, and they come with many health benefits, too!


hydrating food for summer

It’ll be a no surprise to see water rich fruits such as watermelons on this list. A summer staple, this magnificent fruit is made up of 92% water. A slice of watermelon contains about half cup or 118 mL of water–eat a couple of slice and it will quench your thirst in no time!

Aside from that, watermelons is also dense-packed with essential nutrients such as Vitamin C, Vitamin A, some B vitamins, as well as potassium, zinc, and copper.

Also, good news for those who are watching their diet for that summer-ready body! A serving of watermelon contains very few calories, amounting to only 45.6 calories per cup (diced).


Next off to our list is Poppeye’s favorite, spinach. Just like watermelon, this green leafy vegetable is mostly made up of water, about 91.4%.

Packed with nutrition, fiber, and other essential nutrient, this food is a great addition to the diet of the weight-conscious, commonly served in salads. In other occasions, you can turn it into a refreshing smoothie. Just add a couple of fruits to minimize that bitter flavor.



Since about 91% of a strawberry’s weight is water, eating them contributes to your daily water intake. Strawberries are also a good source of fiber, antioxidants that fight disease and strengthen the immune system, and vitamins and minerals.

By blending them into smoothies or adding them to salads, strawberries are simple to include in your diet. They also bring something special to sandwiches and wraps.

Plain Yogurt

Plain yogurt is packed with nutrients and water that can benefit your health in a number of ways.

A serving of plain yogurt weighing 1 cup (245 grams) contains more than 75% water. Also, it contains a number of vitamins and minerals, such as calcium, phosphorus, and potassium, which are all known to support bone health.

A 1-cup (245 gram) serving of yogurt has more than 8 grams of protein, or 17% of your daily need . Yogurt eating has been demonstrated to help people lose weight over time, partly because of the appetite-suppressing properties of its high water and protein content.

To maximize its benefits, its better to opt for plain yogurt as flavored ones come with added sugar. And to level up your nutrition, top your yogurt with fresh food like fruits.



Yep, you read that right! Cauliflowers contain 92% wate that’s why they are making up to this list! Just 100 grams or one cup of this hydating vegetable is enough to give your body 1/4 cup (59mL) of water.

Cauliflower also contains choline, which is uncommon in food, along with more than 15 other vitamins and minerals. Choline is a crucial vitamin for maintaining metabolism and brain health.


Coming from the family of citrus fruits, grapefruit is incredibly healthy and offers a variety of health advantages. Nearly a half cup (118 grams) of water may be found in half a grapefruit (123 grams), which helps you meet your daily water needs.

Grapefruit also contains a lot of fiber, antioxidants, and vitamins and minerals, such as vitamin A, potassium, and folate. Here’s a quick trivia: Half a grapefruit provides 120% of your daily needs for immune-strengthening vitamin C. (123 grams)

According to numerous studies, having grapefruit in your diet may promote weight loss and lower blood pressure, sugar, and cholesterol levels.

Grapefruit is a simple food to incorporate into your diet. You can eat it alone, add it to smoothies, or mix it into salads.

Operation: Hydration

If you are the type to stray away from drinking water because you don’t want many trips to the loo, why not increase your water intake through other foods? Many healthy foods contain a lot of water content, and this list is just a few of the most hydrating foods you can include in your diet this summer.

With this list of foods that will help you stay hydrated, we are hoping you are ready to welcome the hot summer months feeling refreshed and of course, bearing healthy hydration levels! Happy snacking!