Hydration: Fruits and Vegetables - The Produce Moms

As the summer months approach & the temperatures increase, keeping hydrated is essential! While drinking water will do the trick, there are other ways to keep hydrated this summer. Think outside the box & incorporate these produce varieties into your hydration regimen.


Snacking on watermelon is a fantastic way to ensure you keep hydrated since this produce pick is 90% water! Watermelon is also a great source of lycopene, fiber, & vitamin A.  While watermelon can be eaten by the slice, the flavors are especially delicious when the fruit is grilled, added to smoothies, juiced or as popsicles – try the delicious Layered Watermelon Popsicles from Watermelon Board!



This dark green vegetable will satisfy your thirst this summer while supplying your body will vitamin K! A cucumber is similar to a watermelon in that its water content is around 90%. Use your cucumbers to make homemade pickles, a fresh chilled salad, or a creamy dip! For extra hydration try Cucumber Water from Nature Fresh Farms.



Slicing open a delicious grapefruit is a great way to start off your morning. Between the tart juices & high water content, you will be set to go! This fat free, cholesterol free & sodium free fruit will also add Vitamin A and C into your diet! However, grapefruit is not meant only for breakfast. Keep hydrated by eating grapefruit slices one by one or adding to any salad or smoothie! Learn How to Select, Serve and Store Grapefruit!



The versatility of celery is unreal, which makes it a great vegetable for hydration purposes! Just think about it – celery can be diced into a chicken salad, sliced into a potato salad, used as a dipper, or eaten as an on-the-go snack! Be an advocate for celery & encourage your friends and family to hydrate with celery this summer. Refresh with a Celery Salad with Walnuts, Dates and Pecorino from Ocean Mist Farms.



Pineapple chunks are a delicious & effective way to stay hydrated this summer because they can be incorporated into any dish! The chunks can be thrown into a poolside drink or grilled as a hamburger topping.  Either way, this Vitamin C packed fruit will change the way you hydrate! Add Del Monte’s Pineapple-Radish Slaw to your next meal as a salad or side dish!




Surprising right? Consuming eggplant will keep you hydrated since the vegetable is more than 90% water. Throwing this vegetable into a lasagna, on the grill, or roasting in an oven are all great ways to incorporate eggplant into your recipes. Be unique & change up the way you usually eat eggplant! The next time you grill try an Eggplant and Green Tomato Sandwich for extra hydration!




Radishes are the ideal hydrating vegetable since they grow year round! The root vegetable is a great ingredient for coleslaw or any salad. My personal favorite is to roast radishes – try it & you’ll see why! Roasted Radishes with Rosemary Brown Butter from Josie’s Organics is a perfect side dish for your next dinner!



Whether you are looking to stay hydrated by the pool or after a intense workout, these produce varieties are a unique way to ensure you are keeping hydrated this summer! While you shouldn’t ditch a refreshing glass of water, these produce picks will add to your total water consumption. Share your tips & tricks on how YOU stay hydrated!


Hydration with Fruits and Vegetables

Lori Taylor

Author: Lori Taylor

Lori Taylor is the Founder & CEO of The Produce Moms. For ten years she sold fresh produce to over 300 grocery stores throughout the United States, and today she is fully focused on working with the produce supply chain, media, and government to increase fresh produce access & consumption in the US and around the globe. Connect with Lori on LinkedIn.

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