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Thirst-Quenching Foods that Hydrate for Summer

Thirst-Quenching Foods that Hydrate for Summer


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On a hot day, you know that a bottle of water is a must to stay healthy and hydrated. But eating certain foods can also help fight thirst while replenishing your body with vitamins and minerals. And make sure you know the warning signs of dehydration: dry mouth, decreased urination, sleepiness, headaches, and dizziness. To ward off dehydration, bring one of these snacks to the beach or enjoy a fruit or vegetable salad for lunch, then avoid the foods below that can dry you up.

HYDRATING FOODS
Strawberries: These in-season fruits are 91 percent water and contain folate and vitamin C.

Oranges: At 87 percent water content, oranges are hydrating and full of healthy vitamin C.

Iceberg lettuce: This lettuce is made up of 96 percent water, but it’s lacking in the nutrient department. Try mixing it up with darker green lettuces like romaine and spinach for an interesting, varied salad that packs plenty of vitamins.

Cooked squash: Work squash into a yummy dinner stir-fry to gain the hydrating benefits of this 94 percent water vegetable.

DEHYDRATING FOODS
Ice cream: Any food full of simple sugars, such as ice cream and candy bars, dehydrates the body because of the amount of water the body uses to break down those sugars. So if you’re strolling down the boardwalk with an ice cream cone, make sure you have your water bottle with you, too.

Nuts: A Planters mix might not be the best beach snack. Peanuts are only 2 percent water, and they contain protein, which has been found to dehydrate the body.

Alcohol: You probably know this one. Alcohol is a diuretic, meaning it makes you urinate more frequently, which can lead to dehydration. To keep thirst at bay, and potentially avoid a nasty hangover, drink one glass of water after every alcoholic drink you have in an evening.

— Nancy Ryerson, HellaWella

More From HellaWella:

• Top 10 annoyingly stubborn nutrition myths debunked

• How to make your water more exciting with natural flavoring

• 5 refreshing cocktails for summer

• When healthy eating shows: What to eat for beautiful skin

• Food fight: What to eat after a prediabetes diagnosis


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


43 Recipes That'll Help You Stay Hydrated This Summer

Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun . Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?


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