10 water-packed healthy foods for summer

It’s set to be a long hot summer and we all know how important it is to keep ourselves hydrated by drinking plenty of water, but there are also a number of foods that have a high water content which makes them great for summertime snacks.

Here are 10 water-packed healthy foods to keep you hydrated this summer:

1. WATERMELON

With a water content of approximately 92%, watermelon is not only a refreshing option for summer, it is rich in vitamins and minerals, and low in calories which makes it an extremely healthy choice. Choose how you eat yours – be it a slurpy slice of the stuff, blended into a delicious smoothie, or chopped up in a watermelon and feta salad.

2. CUCUMBER

Living up to the saying: “Cool as a cucumber” this is definitely the go-to food for the hotter months of the year. Ranking high up there with 96% water content, cucumbers are extremely low in calories and high in nutrients, so they make for a very healthy summer snack. They’re great in salads, smoothies, or even thinly sliced in a jug of water.

3. STRAWBERRIES 

Packing 92% water and a load of vitamin C, strawberries are well-known for their immunity-boosting, antioxidant qualities. These fruits sell themselves and can be eaten solo, or with a dash of creamy yoghurt for a more indulgent option. They can even be added to a summer salad to add a refreshing boost of sweetness.

4. CHIA SEEDS 

Often consumed as a quick snack before exercise, particularly by long-distance runners, chia seeds can absorb up to 12 times their own weight in water, which makes them a fantastic food for keeping the body hydrated for prolonged periods. They are also known for their health benefits as a great source of fibre, protein and antioxidants. Simply add to porridge, yoghurt or your post-workout protein shake.

5. MELON

A refreshing fruit with 90% water content, melon is a summer favourite, filled with vitamins A and C — making it a highly nutritious snack, and the perfect substitute for high-calorie desserts if it’s a sweet fix you’re after.

6. ZUCCHINI

At 95% water content, zucchini is a powerful antioxidant and a popular summer squash belonging to the melon and cucumber family. Zucchini is beneficial in weight management due to its high fibre and moisture content, not to mention being low in calories. Most often cooked as part of a savoury dish, zucchini can also be eaten raw when thinly-sliced and added to a summer salad.

7. BROCCOLI

Raw broccoli contains almost 90% water and is high in many nutrients including fibre, vitamin C, vitamin K, iron and potassium. It can be eaten raw, steamed or boiled and is a low calorie option for any meal. Known for its detoxing qualities, broccoli helps to fight off summer allergies and maintain a strong immunity overall.

8. APRICOTS

These sweet little fruits contain about 86% water and approximately 12% vitamin C, 12% Vitamin A, 6% Potassium — and this is all packed into a mere 48 calories. Apricots are a great snack to keep the body hydrated and sugar cravings at bay. They can be eaten as they are, or dried and kept as a nutritious on-the-go snack.

9. CABBAGE

With many varieties to choose from — including green, purple and white, cabbage is a great source of fibre and is very low in saturated fat and cholesterol. It also contains 93% water which makes it a great hydrating food for summer. Shredded into a healthy stir fry, or onto a mixed leaf salad, cabbage adds healthy bulk to the meal, and can even be substituted for bread and used as a lettuce wrap to keep everything in order — including your waistline.

10. BELL PEPPERS 

Bell peppers are a great snack for summer, or winter for that matter. Pair them with a hummus dip or plain yoghurt and you’ve got yourself a tasty treat to curb hunger pangs on a busy day. With about 93% water content, bell peppers are both delicious and a great source of hydration. They can be eaten raw, roasted in spices, or stuffed with rice or couscous for something a little more filling.

Follow our content series of health and fitness tips to keep you healthy and energised this summer. Subscribe to the Sun & Sand Sports newsletter to stay updated on all the latest from the Sun and Sand Sports blog and all of the latest offers across our range of sports stores.

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