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  • Healthy Hot Rodder

Enjoy A Thirst-Quenching Menu

Updated: Nov 3, 2023

Water is essential for human health, but water alone does not hydrate the body. In fact, people can increase their hydration level and water intake with many foods and other drinks.




Think hydration - and you probably think water, the body’s essential fluid. But did you know you can eat your H2O too?


It’s true - when you choose foods that are high in water content.


For example, some varieties of fruits and veggies are more than 90 percent water. On hot days, these foods - along with other fluids - can help you stay hydrated. And there’s a bonus: Water-rich fruits and veggies can also help replace key minerals (electrolytes), which your body sheds when you sweat. So when the temperature rises, make a splash in your daily diet with these ideas:


Super salads. Watermelon, oranges, tomatoes, peppers, cantaloupe, berries, celery, and cucumbers are all flush with fluid. These water-rich foods make great low-calorie snacks too!


Berry-delicious smoothies. Add berries - fresh or frozen - to low-fat or fat-free yogurt or milk. Puree in a blender.


Summer salsas. These can be made from vegetables, fruits, or a combination of both. Enjoy your favorite variety as a snack - dip into it with cut-up veggies or whole-grain pita chips. Or top grilled fish or chicken with it. Have a sweet tooth? Give orange or pineapple salsa a try.


Chilled soups. You can serve these as a light meal — or as an appetizer or dessert. Here are three cool and soothing options:

  • Gazpacho. A summertime favorite that’s typically rich in tomato, cucumber, onion, bell pepper, and garlic.

  • Vichyssoise. This creamy French classic is made with pureed potatoes and leeks. To keep it on the healthful side, use low-fat, low-sodium chicken broth. For an even creamier soup, stir in a little plain low-fat yogurt or low-fat sour cream.

  • Fruit soups. Strawberries, raspberries and cantaloupe puree nicely. See “Chilled melon soup” for a recipe to try.


Frozen nibbles. Freeze grapes or berries. Grab them for a quick and cold snack.


Staying hydrated is important, though. So don’t forget to also carry a refillable water bottle with you - and sip from it throughout the day. Don’t wait until you’re thirsty.



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