There’s nothing better than sitting by the pool with a big bowl of watermelon. Not only is it sweet and delicious, but it’s also super hydrating—and on hot days, that’s a huge bonus. According to the American Academy of Pediatrics, toddlers (age 1-3) need about 4 cups of fluids per day, which jumps to 5 cups for 4- to 8-year-olds. Big kids are looking at 7 to 8 cups to keep their bodies from getting parched. In the summer months, when children spend more time outside, they usually need a little extra water to avoid getting dehydrated.
“Some kids aren’t interested in drinking a lot of fluids or might not feel thirsty enough to drink as much as they need, especially on hot and humid days,” says Alex Ginos, MBA, RD, a pediatric dietitian from Pennsylvania. “Offering hydrating foods can help meet kids’ liquid needs without parents constantly offering them sips of beverages and when it’s really hot outside and we’re sweating more, we need to replace the fluids lost with hydrating foods and liquids.”
So what makes a hydrating food? In short, it’s a food with high water content. “Typically, fruits and vegetables with a water content of 85% or higher are deemed hydrating,” says Mariana Dineen, RD, registered dietitian and founder of Elemento Health. She explains that these foods often also contain essential electrolytes like potassium, sodium, and magnesium, “which help the body maintain fluid balance and hydration.”
We all know that watermelon is full of water (it’s in the name!), but did you know that cottage cheese is too? And potatoes? Surprising! Since not all of these ingredients are obvious, we spoke to dietitians to get the lowdown on the most hydrating foods you’ll want to pick up next time you’re at the grocery store.
Peaches
Ginos lists peaches as one of summer’s hydrating foods. For kids who like a sweet snack, the natural sugars in peaches are super satisfying, but they’re also loaded with water—89% to be exact, according to UT Southwestern Medical Center. Beyond having a high water content, peaches are packed with vitamins and nutrients that are great for growing kiddos including vitamin C, vitamin A, and potassium. Sliced peaches are great on their own or served with yogurt or cottage cheese, or throw a few peach halves on the grill and top with vanilla ice cream for dessert.
Cucumbers
Not only are cucumbers great for your skin, but they’re also super hydrating. These veggies contain roughly 95 percent water, making them a great summer food for everyone to crunch on. Cukes are also packed with vitamins and nutrients including vitamin C, vitamin K, potassium, manganese, and magnesium. Plus, they contain electrolytes, making them a great snack after sweating it out in the sun. An easy way to incorporate cucumbers into your diet is by adding them to salads, crudité plates, or throwing some slices in a pitcher of water for a little flavor (and hydration) boost.
Zucchini
To keep on theme with the green, Ginos also recommends zucchini as a thirst-quencher. Whether it’s a loaf of zucchini bread, zucchini fries, stir-fry, or zoodles, there are plenty of creative ways to add this veggie to your family’s diet. Zucchini contains roughly 95 percent water, making it a worthy go-to for those hot summer months. You’ll also get a nice boost of vitamins C and B6.
Tomatoes
If you’re a fan of tomatoes, you’re already on board with one of nature’s most hydrating ingredients at 95 percent concentration. Are you a fan of tomatoes? Well, they are one of the most hydrating foods with a 95 percent water concentration. Add some tomatoes to a pasta salad or use them in some homemade tomato sauce to reap a plethora of benefits—from blood sugar regulation to enhanced immunity.
“They also contain lycopene, an antioxidant that has been linked to many health benefits, including reduced risk of heart disease and cancer,” says Dineen. “Tomatoes can be enjoyed raw or cooked, making them a versatile addition to meals.”
Milk
We’ve all told our kids to drink their milk to grow big and strong (calcium for the win!), but did you know that it’s also extremely hydrating? “Milks (whether cow or plant-based) have high water content,” says Ginos. “We don’t want kids to drink excessive amounts of milk because we want them to have an appetite for nutrient-rich foods, but a few servings per day of milk contributes to hydration.” That’s 87 percent water to be exact, according to the International Dairy Foods Association.
Cottage Cheese
Cottage cheese is another hydrating food that you probably weren’t expecting to pop up on this list. “It contains a significant amount of water along with protein, making it a great option for staying hydrated and maintaining muscle health,” says Dineen. If your kids aren’t down with the texture, try blending it and adding to pasta sauces, serving as a dip for vegetables, or treat it like yogurt and make parfaits. “Variety is key—mixing different hydrating foods can help cover a broader spectrum of vitamins and minerals while keeping meals interesting and enjoyable,” says Dineen.
Potatoes
Potatoes are a lot of things (including fries!), but who knew they were such thirst-quenchers? Ginos says that potatoes are surprisingly hydrating, which makes them a great summertime food. “Steamed or baked versions typically retain more water than fried or roasted versions,” she adds. Try serving baked potatoes with a toppings buffet of shredded cheese, beans, avocado, and plain yogurt.
Cantaloupe
Watermelon isn’t the only melon that can tame the thirsties. Cantaloupe is about 90 percent water and also a good source of vitamins A and C. “Vitamin A is important for vision and skin health, while vitamin C boosts the immune system,” says Dineen. “Cantaloupe also contains potassium, which helps maintain electrolyte balance and proper muscle function.”
Soups
If you’ve ever wondered why a big warm bowl of soup is a go-to when you’re sick, it’s all coming together now. Whether it’s tomato or chicken noodle, soups can be very hydrating. “Though soup isn’t the most obvious food choice on a hot day, soups are a hydration option, especially vegetable-heavy soups, since broth is water-based,” says Ginos. Hot food and drink also make you sweat, which trigger’s the body’s cool-down mechanism, so you’ll actually feel cooler, too.
The Takeaway
When it comes to these thirst-quenching ingredients, Dineen shares some tips that you’ll want to keep top of mind. “While hydrating foods retain most of their water content whether they are eaten raw or cooked, consuming them raw may preserve some water-soluble vitamins like vitamin C,” she says. “However, cooking methods that involve prolonged exposure to heat, such as boiling, may reduce their water content slightly.”
So grab a variety of these hydration-boosting foods to incorporate into your family’s diet, along with plenty of water, and you’ll all be feeling your best. “Hydration lubricates joints, keeps skin healthy, supports brain function, helps clear waste products out of the body, and helps regulate body temperature,” says Ginos. Yes, please!
