Your Plate Called About Hydration
It’s hot. You know it. Your wilting basil plant knows it.
Here’s a little trick to remember: drinking enough water isn’t the only way to stay hydrated. Some of the best hydration comes from your fork (or spoon), not your water bottle.
A lot of fruits and vegetables are mostly water to begin with. Cucumber clocks in at 97 percent water. Watermelon is right behind it. Eating these foods all summer long is basically a sneaky, delicious way to top off your hydration tank without staring down another glass of plain water. And you get fiber as a bonus. 
The Hydration All-Stars
Cucumbers are the MVP here. Toss them in water, salads, or just eat them straight off the cutting board (no judgment). They’re good dipped in hummus, in a sandwich, as a chilled soup.
Watermelon is the official fruit of summer for a reason. It’s nearly all water and contains more lycopene than any other fresh fruit or vegetable. Lycopene gives it the red color and helps us fend off a number of chronic diseases.
Celery and lettuce are quietly doing a lot of work too. Both are over 95 percent water, and celery brings sodium and potassium along for the ride, which helps your body actually hold onto fluid instead of running through it.
Berries, peaches, and citrus round things out nicely. Strawberries and blueberries pack in antioxidants. Oranges and grapefruit bring vitamin C and a little extra flavonoid support for your heart. Tomatoes, colored bell peppers, and zucchini are easy additions to almost anything you’re already grilling or tossing in a salad.
None of this requires a major diet overhaul. A few simple swaps will do it:
- Add cucumber or berries to your water
- Keep washed fruit at eye level in the fridge so it’s the easy choice
- Build lunch around a big bed of spinach or romaine
- Snack on bell pepper slices with hummus
- Grill zucchini or tomatoes right alongside dinner
A Word About Our 250th Birthday 
This Saturday, as you may have already heard, the United States turns 250. That’s a big deal, and a great excuse for cookouts, fireworks, and maybe a cold drink or two.
Here’s a tip worth tucking away for the celebration: for every alcoholic beverage, have a glass of water alongside it. It keeps you feeling better the next morning, and it also means you’re less likely to overdo it while you’re busy enjoying the parade or the fireworks show.
Pair that with a watermelon salad or a plate of sliced cucumbers at the cookout, and you’ve got hydration covered from two directions without anyone even noticing you’re being healthy about it.
Wishing you a sparkly, well-hydrated celebration!
Much love,
Health Coach Carol
“Freedom lies in being bold.”—Robert Frost