Hydrate And Energize: 10 Foods For Summer Health


Snack on a bowl of oatmeal before a hike or run. The oatmeal will hold you over until the end, but won't weigh you down with carb overload.


These green fruits are full of magnesium and potassium, which helps your muscles function. Plus, it's a nutrient-dense food, which means it will sustain you well through all your outdoor activities.


Almonds are great to snack on throughout the day and especially before doing physical activity. They can help you stay hydrated and give your muscles strength and power. Try eating plain and unsalted versions.


Bananas are a great pre-and-post-workout snack. They are potassium and magnesium-rich, which can help prevent cramps and bloating.

Citrus Fruits

Citrus fruits are some of the most cooling foods around. That includes oranges, grapefruit, lemons, and limes. Try adding a few orange or grapefruit segments to a salad or peeling and eating on the go. Lemons and limes also make great additions to marinades and salad dressings.


Nothing says summer like watermelon, and the pink, fleshy melon is a dieter's best friend. Not only is it sweet and refreshing, but it's also full of water (hence the name) and healthy. Eating foods that are high in water helps you to stay fuller longer and keep you hydrated in the summer heat.

Leafy Greens

Leafy greens like spinach, arugula, and iceberg lettuce are high in water content and can help to lower your body temperature in the sun on a hot day. Make a raw spinach salad or add a few leaves to your summer sandwich. 


Mushrooms can offer a meaty bite to stir-fry or salads with empty calories. They are loaded with antioxidants and help to boost the immune system. Instead of a heavy beef burger, try grilling a large Portobello mushroom as a patty substitute. 


Quinoa isn't really a grain, but is actually related to spinach, beets, and Swiss chard. Quinoa can trick you into thinking you are actually eating a starch, without the carb overload. Plus, it's high in protein, minerals, and vitamins.


Perfect for dipping in hummus or sliced on salads, this refreshing vegetable is great for hydration. Try making a chilled cucumber soup by blending cucumbers, yogurt, and ice to make an elegant and easy appetizer that will refresh and hydrate your guests.