We all know hydration is key—especially during the hot summer months—but let’s be real: sometimes plain water just doesn’t cut it. Whether you’re tired of sipping water all day or simply want more variety, good news: you can stay hydrated without chugging a gallon of water.
Here are some refreshing, nourishing ways to keep your body hydrated while enjoying the flavors of summer.
1. Load Up on Hydrating Foods
Did you know many fruits and vegetables are made up of over 90% water? Eating more of these foods helps hydrate your body and adds valuable nutrients and fiber.
Some of the best hydrating foods include:
• Cucumbers (96% water)
• Watermelon (92% water)
• Strawberries (91% water)
• Lettuce (95% water)
• Zucchini (94% water)
• Tomatoes (94% water)
• Cantaloupe (90% water)
• Bell Peppers (92% water)
Pro tip: Toss a mix of these into a big summer salad, or blend them into a smoothie for a refreshing, hydrating meal.
2. Infuse Your Water with Flavor
Okay, so technically this is still drinking water—but it’s so much more exciting. Try infusing your water with fresh fruit, herbs, or even veggies for a naturally flavored alternative to sugary drinks.
Favorite combos:
• Strawberry + basil
• Cucumber + mint
• Citrus slices + ginger
• Pineapple + lime
Let it steep in the fridge for a few hours, and you’ve got spa vibes all day long.
3. Sip on Coconut Water
Coconut water is nature’s sports drink—low in sugar and packed with electrolytes like potassium and magnesium. It’s a great choice after a sweaty workout, a long walk, or just a hot afternoon outside.
4. Don’t Forget Electrolytes
Electrolytes (like sodium, potassium, calcium, and magnesium) help your body retain fluids. If you’re sweating a lot, working out, or spending time outdoors, it might be worth replenishing them.
Options include:
• Natural electrolyte powders or tablets
• DIY drinks with sea salt, lemon, and honey
• Coconut water (again, a favorite!)
Avoid overly sugary sports drinks—many offer hydration at the cost of a sugar spike.
5. Try Herbal Iced Teas
Unsweetened iced herbal teas are another great way to mix things up. Hibiscus, chamomile, rooibos, or mint teas are all caffeine-free and taste amazing cold. Add fruit or a splash of lemon juice for extra flavor and nutrients.
6. Eat Smoothies, Soups, and Chia Pudding
Hydration doesn’t always come from your glass. Blended and spoonable foods can be hydrating too:
• Smoothies: Especially with water-rich fruits like berries, melon, and cucumber.
• Gazpacho: A chilled veggie soup that’s refreshing and packed with nutrients.
• Chia pudding: Those little seeds soak up tons of liquid, making them a sneaky hydration helper.
You don’t have to rely on water alone to stay hydrated this summer. A little creativity in the kitchen can keep you refreshed, nourished, and excited about what’s on your plate (and in your glass).
Fork and Corks 
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