6 Healthy and Hydrating Foods That Quench Thirst

Nothing against water, but sometimes the drink can be a little bland — healthy, but bland. The summer heat will be here before we know it, and everyone will be reminding you that you need to drink plenty of good ol’ H2O to quench your thirst, but that isn’t the only solution. Food can also help keep you hydrated, especially fruits and vegetables. The University of Kentucky explains that when consumed, the water content of the foods can then be absorbed by the body. Using a chart created by the school, we’ve rounded up six of the most hydrating choices, with recipes for each. 

1. Cucumbers, 96 percent water

Make: Green beans, cucumbers, and spring peas with lemon-ginger dressing and mint

The high water content isn’t the only health factor the cucumber has going for it. According to World’s Healthiest Foods, cucumbers are also a good source of vitamin K and have anti-inflammatory properties. Phytonutrients, like cucurbitacins, lignans, and flavonoids, are responsible for the inflammation-reducing powers of the cucumber, as well its antioxidants. Chow down on slices of cucumber, or use this recipe (which serves four) from So Hungry Blog to combine them with beans and a lemon-mint dressing.

Ingredients:

• 2 tablespoons olive oil
• 2 tablespoons fresh lemon juice
• 1 tablespoon finely grated fresh ginger
• 1 teaspoon honey
• ½ teaspoon salt
• ¼ teaspoon pepper
• 2 cups green beans, trimmed and chopped into 2-inch pieces
• 1 cup thinly sliced cucumber crescents
• 1 cup frozen peas, cooked
• 2 scallions, thinly sliced
• ¼ cup torn fresh mint

Directions: In a medium bowl, whisk together the olive oil, lemon juice, ginger, honey, salt, and pepper. Add the green beans, cucumbers, peas, scallions, and mint. Toss to combine. Serve chilled or at room temperature. 

2. Grapefruit, 91 percent water

Make: Pink grapefruit yogurt parfait

Hydrating and healthy, add grapefruit to beat thirst and have great skin. “It’s high in vitamin C,” Jessica Wu, MD, told Health, “essential for producing healthy collagen, a protein that keeps your complexion plump and smooth.” It can also help your heart, lowering “bad” cholesterol levels, and eating one can boost your metabolism and help you burn fat. To jazz up your morning grapefruit slices, try this parfait from She Knows.

Ingredients:

• 1 cup low-fat granola
• 12 ounces low-fat vanilla yogurt
• 2 pink grapefruit, one supreme cut, one peeled and sectioned
• 3 tablespoons honey
• ¼ cup water
• ¼ cup orange juice
• 1 tablespoon cornstarch

Directions: To make the grapefruit sauce, first add the cornstarch and water to a small bowl and whisk until smooth. Add the sectioned grapefruit to a pan over high heat. Add the orange juice and honey, and bring the mixture to a boil. Stir in the cornstarch mixture. Continue to boil for a few minutes, until the grapefruit begins to break apart.

Remove from heat and allow it to cool slightly. Pour the mixture through a mesh strainer to separate the grapefruit pith and membranes. Add the liquid mixture to the refrigerator until chilled. To supreme cut the grapefruit, slice off the top and bottom portions of the grapefruit. Then use a paring knife to slice the peel away from the flesh of the grapefruit (follow the curve of the grapefruit) from the top to the bottom. Cut into the grapefruit sections and remove them from the membranes.

Evenly divide your ingredients for two servings and layer them in your two serving dishes. Begin by adding a layer of granola, followed by the grapefruit sauce, the grapefruit, then the yogurt. Repeat your layers. Serve cold. 

3. Sweet peppers, 92 percent water

Make: Pineapple salsa

WebMD explains that peppers in general — no matter what color — have a variety of health benefits. Most are high in vitamins A and C; in particular, red bell peppers contain beta-carotene and lycopene, which can help protect against cancer. So not only will you stay hydrated when you make AllRecipes.com‘s pineapple salsa, but you’ll be chowing down on the health benefits of several types of peppers. Make the salsa to serve on top of meat, as a dip for chips, or as a side dish. And in case you were wondering, pineapples are another source of hydrations, containing 87 percent water.

Ingredients:

• 1 cup finely chopped fresh pineapple
• ½ cup diced red bell pepper
• ½ cup diced green bell pepper
• 1 cup frozen corn kernels, thawed
• 1 (15-ounce) can black beans, drained and rinsed
• ¼ cup chopped onions
• 2 green chile peppers, chopped
• ¼ cup orange juice
• ¼ cup chopped fresh cilantro
• ½ teaspoon ground cumin
• salt and pepper, to taste

Directions: In a large bowl, toss together pineapple, red bell pepper, green bell pepper, corn, black beans, onions, green chile peppers, orange juice, and cilantro. Season with cumin, salt, and pepper. Cover and chill in the refrigerator until serving. 

4. Strawberries, 92 percent water

Make: Ricotta pancakes with strawberries

Want to increase your good cholesterol, protect against cancer, and lower your blood pressure in addition to eating a hydrating food? Check out strawberries, WebMD says. You’ll reap all the previously mentioned benefits while getting a huge dose of vitamins and nutrients, too. Full of manganese and potassium, the strawberry also has a very high vitamin C content — eight of them have more than an entire orange! With all those benefits and their sweet taste, you’ll certainly want to sneak strawberries into anything. For breakfasting, or just enjoying in general, top pancakes with the red berry. Tastes Better From Scratch’s ricotta pancakes are topped with strawberries for a delicious stack of flapjacks that will fly off the table. This recipe yields about 16 small pancakes.

Ingredients:

• 5 tablespoons butter
• 1 cup milk
• 1¼ cups all-purpose flour
• 1½ teaspoons baking powder
• ½ teaspoon salt
• 3 large eggs, yolks and whites separated
• 2 tablespoons granulated sugar
• 1 tablespoon finely grated lemon zest (from about medium lemons)
• ½ teaspoon vanilla extract
• ¾ cup ricotta cheese
• strawberries, diced, for serving

Directions: Place butter and milk in a small microwaveable bowl. Microwave for about 30 seconds, or until butter is melted. Stir well and set aside to cool. In a medium bowl, sift together flour, baking powder, and salt; set aside. Place egg yolks, sugar, lemon zest, and vanilla in a large bowl and whisk to combine. Whisk in the cooled milk-butter mixture until smooth. Add to the dry ingredients and stir just until combined (don’t overmix).

In a medium bowl, whisk the egg whites until soft peaks form. Gently fold the egg whites into the reserved batter, just until combined. Gently fold the ricotta into the batter (the batter will be lumpy). Heat a large nonstick frying pan over medium heat until hot. Grease the pan with butter or cooking spray. Measure about ¼ cup of batter into the pan. Cook until bubbles form on top of the pancakes, about 4-5 minutes. Flip and cook the other side until golden brown, about 1-2 minutes more. Repeat with the remaining batter. Serve immediately with freshly diced strawberries and powdered sugar. 

5. Zucchini, 95 percent water

Make: Zucchini pasta

Orange-colored produce tends to get the most beta-carotene attention, but as World’s Healthiest Foods notes, zucchini is a pretty decent source, too. While not as great a source as other vegetables, zucchini does score well for containing the carotenoids lutein and zeaxanthin, which are good for eye health. So set your sights on zucchini pasta from Two Peas and Their Pod.

Ingredients:

• 4 small zucchini, ends trimmed
• 2 cups packed fresh basil leaves
• 2 cloves garlic
• ⅓ cup extra-virgin olive oil
• 2 teaspoons fresh lemon juice
• ¼ cup freshly grated Parmesan cheese
• kosher salt and freshly ground black pepper, to taste
• cherry or grape tomatoes, optional

Directions: Use a Julienne peeler or mandoline to slice the zucchini into noodles. Set aside. Combine the basil and garlic in a food processor and pulse until coarsely chopped. Slowly add the olive oil in a constant stream while the food processor is on. Stop the machine and scrape down the sides of the food processor with a rubber spatula. Add the lemon juice and Parmesan cheese. Pulse until blended. Season with salt and pepper. Combine the zucchini noodles and pesto. Toss until zucchini noodles are well coated. Top with tomatoes, if using. Serve at room temperature or chilled. 

6. Watermelon, 92 percent

Make: Watermelon juice

Given the name “watermelon,” it is of little surprise that this fruit is one of the most hydrating options available. Watermelon is another way to add vitamins A and C to your diet, and based on a study from the Journal of Agricultural Food and Chemistry, National Geographic says it could ease muscle pain and reduce an athlete’s heart rate following a workout. To be like the athletes in the study, drink this watermelon juicefrom Kirbie Cravings.

Ingredients:

• 1 personal-size watermelon (you can also use larger ones — just adjust the ingredient portions)
• juice from 1 lime
• sugar (if/as needed)

Directions: Slice open watermelon and cut into slices. Cut watermelon slices into cubes, including the white portions, as close to skin as possible. Save the sweet red portions for eating if desired, otherwise you can juice them, as well.

Add watermelon, lime juice, and sugar (if needed), into blender and blend at high speed until smooth. The pulpy portions may sink to bottom if juice is not consumed right away, but you can always shake it again before drinking.