Staying hydrated throughout summer is one of the best ways to ensure your health is in the best possible condition. If you’re not too fond of drinking water, no fear, there are other ways to boost your hydration and they’re pretty delicious too. These superhydrators don’t just replenish fluids; they deliver vital electrolytes, antioxidants, and vitamins needed to recover from the summer heat, support your immune system, and even aid digestion.
So ditch the sugary drinks and grab some healthy alternatives that’ll make you feel on top of the world—and your body will thank you for it.
1. Coconut Water
This is one of the best drinks you could choose. Unlike many commercial beverages, coconut water is naturally low in calories and sugar but rich in key electrolytes like potassium, magnesium, calcium, and a modest amount of sodium. These minerals are critical for sustaining optimal hydration, muscle function, and nerve health, especially after intense sweating or exercise.
With an electrolyte profile similar to human plasma, coconut water quickly restores fluid balance and replenishes nutrients lost through heat or physical activity.
2. Chia Seeds
Chia seeds help boost hydration and digestion. When soaked, they can absorb up to 10–12 times their weight in water, forming a gel-like substance that delivers hydration in a controlled, slow-release manner, much like a natural, time-released water capsule in your digestive system.
These tiny seeds are packed with essential electrolytes like potassium, magnesium, calcium, and phosphorus, crucial for maintaining fluid balance, supporting muscle and nerve function, and preventing dehydration.
3. Cantaloupe and Honeydew Melon
Besides being one of the most delicious snacks, these melons are around 90% water, making them exceptionally effective at replenishing lost fluids on hot days. Cantaloupe has a punch of vitamin A, vitamin C, and potassium, essential for immune support, skin health, and maintaining healthy blood pressure.
Honeydew melon stands out for its higher vitamin C content and abundant electrolytes like potassium, magnesium, sodium, and calcium. These vital minerals help restore fluid balance in the body after sweating or exercise.
4. Infused Water
If you prefer drinking water but want to spice it up occasionally, infusing your water is a great way to do so. Adding ingredients like cucumber, berries, citrus, or mint makes infused water more appealing. This often encourages increased water intake and helps prevent dehydration, especially during hot weather.
While the primary benefit of infused water is enhanced hydration due to increased palatability, some blends can offer trace amounts of vitamins, antioxidants, or even electrolytes. However, the nutrient content remains relatively low.
5. Strawberries
Strawberries have an impressive water content of 91–92%, which helps replenish lost fluids and makes them like some other hydrating superfoods. They are rich in vitamin C (even surpassing oranges per serving), antioxidants that help combat inflammation, and essential minerals like manganese and folate, all of which contribute to immune support and skin health.
Their high fiber content also aids digestion, enhancing satiety and supporting gut health. This is combined with their high water content, which quenches thirst and maintains fluid balance.
6. Skim Milk
It might come as a surprise, but skim milk is an excellent choice if you want to hydrate quickly. This is primarily due to its unique balance of high water content (about 91%), essential electrolytes (like sodium and potassium), and a modest combination of protein and natural sugars, which slow gastric emptying and promote longer fluid retention.
Several scientific studies have shown that skim milk efficiently replaces lost fluids after exercise or heat exposure and helps retain those fluids longer than water, sports drinks, or many other beverages.
7. Watermelon
What’s summer without snacking on watermelon next to the pool? Well, watermelon is more than a summer treat, it’s a great way to replenish lost fluids and stay healthy. With an impressive 92% water content, watermelon delivers additional health benefits. It’s low in calories, provides a good dose of immune-boosting vitamin C and vitamin A, and is a top source of lycopene, a potent antioxidant linked to heart health and protection against certain cancers.
The high water content helps keep you hydrated, aids digestion, and promotes a feeling of fullness, making watermelon an ideal snack for weight management and overall wellness.
8. Greek Yogurt
Who would have thought that yogurt would be a great option for hydration? Around 80% water significantly contributes to fluid intake, helping maintain hydration while delivering a thick, satisfying texture that keeps you feeling full longer. Greek yogurt is packed with high-quality protein, calcium, and probiotics, supporting muscle recovery, bone strength, and digestive health.
Its lower carbohydrate and sugar content compared to regular yogurt, combined with its substantial protein, makes it ideal for stabilizing blood sugar and sustaining energy. You can even double your hydration by topping your yogurt with some of the most hydrating fresh fruits.
9. Grapefruit
Boasting a water content of approximately 90–91%, you can’t go wrong with adding grapefruit to your diet. Its high water content helps quickly replenish lost fluids during hot weather and contributes to lasting hydration at a cellular level. Besides hydration, grapefruit is packed with immune-boosting vitamin C, antioxidants, and important electrolytes like potassium and folate, supporting overall wellness and energy balance.
10. Blueberries
Blueberries have around 84–85% water, which makes them an excellent choice for replenishing fluids and supporting hydration, especially during hot weather. They have extremely high levels of antioxidants, notably anthocyanins, which give them vibrant color and protect against cellular damage.
They also offer vitamin C, vitamin K, manganese, and fiber, which support immune function, heart health, and digestion. Blueberries are versatile and can be added to almost anything to help give you the hydration boost you need to stay in tip-top shape.