While it’s important to stay hydrated at all times of the year, the summer heat can increase fluid needs. Drinking more water throughout the day helps, but it can sometimes be a challenge to drink more than you already do. But did you know water isn’t the only way you can stay hydrated? You can drink milk (including plant-based milks), and eat foods like yogurt, fruit and vegetables that are naturally high in water to keep you hydrated. These foods also contain electrolytes, such as potassium and magnesium, and fiber-rich fruits and vegetables can keep you feeling satisfied. Check out these simple tips for adding more hydrating foods to your plate.

  • Top your breakfast cereal or Greek yogurt with berries.
  • Try a melon and cheese skewer as a protein-rich hydrating snack.
  • Top cucumber slices with hummus or Greek yogurt spread.
  • Add berries, melons, grapes or pineapple to salads.
  • Make smoothies like this Strawberries and Cream Smoothie.
  • Load your sandwich or wrap with leafy greens, tomatoes and cucumbers.
  • Make some thirst-quenching ice pops like the Honey-Blueberry Ice Pops recipe below.

Honey-Blueberry Ice Pops

Serves 12

  • ½ honeydew melon, seeded, peeled and cut into 1-inch pieces
  • 2 pints blueberries, rinsed
  • 1 lime, zested and juiced
  • 2 tablespoons honey
  1.  In a blender combine melon, blueberries and lime juice; blend to a smooth purée. Set aside.
  2. In a small saucepan combine honey, ½ cup water, lime zest and mint. Place over high heat; bring to boiling. Remove pan from heat and let cool completely.
  3. Strain honey mixture; stir into melon purée. Pour evenly into ice-pop molds. Freeze at least 12 hours.

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