Hydrating Recipes

Summer makes the weather warm and humid. It takes a lot of effort from you to hydrate yourself and stay hydrated, especially when you are outdoors or spending a long day exerting yourself. While there are no hard and fast rules on how much water you should consume to stay hydrated, the benefits of drinking water are huge. But, the biggest problem is drinking plain tasteless water, isn’t it?

So, what is the solution to this dilemma? Eat your water! A large percentage of your daily intake of water comes from food. Whether it is fruits or vegetables, which most often than not, contain 90% water, or foods like chia that help absorb water, make sure you have enough water in your body to keep you from feeling dehydrated.

In this article, we have divided some very healthy hydrating food choices among the four main meals of the day. Have fun keeping cool!

Hydrating Recipes


Avocado Fruit Salad with Chia Yoghurt Dressing

Most fruits like grapefruit, pear, orange, mango and strawberries are all water-filled. Greek Yoghurt has like 80% water and chia seeds help your body absorb and retain water. Add Avocado for some healthy fats in your breakfast meal.

Apple Sandwich

Put in some apple within a sandwich made with berries, almond butter, chia seeds, honey and dried cranberries. Yum! Play around with the dried fruits to make it more delicious.


Cucumber Salad with Roasted Spiced Chickpeas

Cucumber is a great source of water. But, it may be a bit bland for some. But not in this salad! Vinegar and sugar come together for a light dressing while spicy roasted chickpeas add flavor and protein.

California Spinach Salad

The Greek yoghurt – chipotle – lime dressing with spinach, avocado and bell pepper salad stand out in the list of hydrating lunch recipes. Enjoy!

Spinach, Avocado and Kiwi

Kiwis contain at least 20 percent more vitamin C than oranges and almost as much potassium as bananas. It makes an unexpected appearance in this really green dish which is a sure fire method to keep you hydrated through hot summer afternoons.


Cinnamon Apples, Walnuts and Raisins

To keep you hydrated during the slow hours of the day, have some apples, chopped up and tossed along with some ground cinnamon, walnuts and raisins. Beat the heat with this recipe as this is a very healthy and hydrating dish for you.

Frozen Grapes

Grapes are a very refreshing snack option for keeping yourself hydrated during long hot summer days. Pop a bunch of grapes in the freezer and enjoy whenever you feel dehydrated or just crave for them!



Soup is one of the best vehicles for getting more water into your diet, but who wants to have more hot chicken soup during hot summer nights, right? Gazpacho is the right solution. The cucumber and green pepper make this dish absolutely cooling and hydrating.

Fish Tacos with Watermelon

The name itself makes your mouth water doesn’t it? Watermelon salsa gives a sweet touch to the savory flavors of fish tacos and quenches your thirst during hot summer nights. Try mixing and matching with other fruit salsas too.

To know more delicious and exciting recipes, talk to our experts at Fitness19 and let’s stay healthy and hydrated together!

Leave a Reply