WhoooWeeeee, it’s been so hot! Sometimes after a NEK Winter it can be hard to believe that temperatures can exceed 90 degrees! While trying to fit in all your summer activities, chores, and tasks, you may find yourself feeling wiped out, sweaty and drained. While the summer sun is welcome after the dark days of winter, the heat can really take its toll quickly. It’s so important to always keep your body hydrated, but even more important during the hottest days of the year! Do you dislike carrying a water bottle and/or drinking all day but don’t want to be dehydrated in the summer heat? Eat! Yes, you can eat to stay hydrated!

Lots of healthy and tasty foods are packed with water! Watermelon, celery, cantaloupe, berries, honeydew, cucumbers, peaches, citrus fruits, watercress, milk, yogurt, peppers, grapes, onions, vinegars, broths/soups, peppers, lettuce, tomatoes, zucchini and even popsicles! Adding these into your diets isn’t just great for hydration but all of these are also healthful choices for a satiating diet! Mix and match for staying full, healthy, and happily hydrated.

Here are some healthy hydrating options:


Refreshing Citrus and Sesame

2 cups mixed greens

1 cup sliced bell peppers

½ a chopped cucumber

¼ cup chickpeas

¼ cup oranges

1 tsp sesame seeds

Dressing: Mix 2 TBSP plain yogurt, ½ juiced orange (or any citrus), 2 tsp sesame oil.

Toss together and enjoy!


Cucumber & Tomato Salad

1 whole cucumber

1 whole tomato

½ red onion

1/8 cup fresh basil

Dressing: Mix 2 TBSP Balsamic vinegar, 1 TBSP Olive oil, ½ a squeezed lemon, 1 clove minced garlic

Toss and Enjoy



In a blender combine:

Very Berry

½ cup water

½ cup coconut water

¼ cup Blueberries

¼  cup Strawberries

Put into molds and freeze!


Orange Freeze

½ Lower sugar Orange Juice

½ cup Yogurt of Your Choice

½ cup Frozen Mango and/or Peaches

Put into molds and freeze.


Monkey Molds

1 Frozen Banana

1 TBSP Peanut Butter (or 2 TBSP peanut butter powder)

1 TBSP Cocoa Nibs

Put into molds (This is a little more like ice cream!)


Summer Soups:

Zucchini Cashew Soup

1 Zucchini

¼ Cup cashews

1 tbs dill

Salt and pepper to taste.

Cover zucchini with water and cook down until very soft. Add cashews and continue to cook until soft. Add in dill and blend until desired consistency. Eat cold or hot.



2 cups low sodium tomato juice

4 medium chopped tomatoes

1/2 cup chopped cucumber

1/3 cup finely chopped onion

1/4 cup olive oil

1/4 cup apple cider vinegar

1 teaspoon sugar or sugar substitute

1 garlic clove, minced

Mix and/or puree and enjoy hot or cold


Summer is a fantastic time of year for trying new recipes that not only taste great, but leave you feeling great. Being hydrated often means having more energy too! Think of foods that will keep you full and fully hydrated. If you spend a lot of time outdoors, exercising or just sweating in general, remember to replace fluids! Sure, you can drink them, or you can load them on your plate too! Drink or Eat to stay hydrated!


Mary Hoadley

Director of The Wellness Center