As the oppressive summer heat peaks, drinking more water is an obvious necessity. But hydration isn’t just about what you drink. It’s also about what you eat. In fact, one of the easiest and most enjoyable ways to support your energy, digestion, and skin during the warmer months is by eating more water-rich foods.
The book Quench by Dr. Dana Cohen and Gina Bria explores how plant-based hydration works better than plain water alone. That’s because fruits and vegetables contain something called structured water—a form of water that is naturally bound to plant fibers and absorbed more efficiently by our cells. When you eat these foods, you’re not just getting hydration. You’re also getting minerals, antioxidants, and other nutrients that help your body function at its best.
This isn’t about a complicated routine or strict diet. It’s about small, intentional choices throughout the day. Start your morning with a slice of watermelon or a smoothie blended with cucumber and berries. At lunch, toss together a crisp salad with romaine, citrus, and fresh herbs. In the afternoon, reach for a juicy peach or handful of grapes. These simple swaps add flavor, texture, and moisture to your meals while keeping you cool and refreshed.
If you’re focused on wellness or skin health, this approach is especially helpful. Hydrating foods can support collagen production, reduce inflammation, and improve how your body handles heat. They also help regulate appetite and mood, making them a valuable part of your self-care routine. Instead of relying only on topical products, this gives your body what it needs from the inside out.
To get started, here are five of the most hydrating plants to add to your summer meals:
1. Cucumber – Over 95% water and rich in silica, which supports skin and connective tissue.
2. Watermelon – Packed with water, electrolytes, and antioxidants like lycopene.
3. Starfruit (carambola) – Crisp, refreshing, and high in vitamin C and potassium.
4. Strawberries – Juicy, flavorful, and full of vitamin C to support skin and immune health.
5. Citrus fruits (like oranges and grapefruit) – Provide water, natural sugars, and electrolytes like potassium.
Eating your hydration is one of the simplest ways to take care of yourself in the summer. It doesn’t take a lot of effort, and it fits naturally into meals and snacks you already enjoy. Think of it as an easy upgrade to how you nourish your body and protect your energy during the sunniest season of the year.
Here's a refreshing, nutrient-rich Hydration Smoothie recipe inspired by the principles in Quench—designed to support cellular hydration, skin health, and energy levels during the summer months.
Why It Works:
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Cucumber and starfruit are high in structured water and electrolytes.
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Strawberries and lime offer vitamin C and natural sweetness.
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Coconut water replenishes potassium and supports fluid balance.
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Avocado and chia seeds slow absorption, keeping hydration steady and long-lasting.
This smoothie is perfect in the morning or after a walk or workout. It’s light, cooling, and a beautiful addition to any summer self-care ritual.