As you spend time basking in the summer sun, it’s important that you make sure to look after your well-being and stay hydrated.

The best way to do so is by drinking the daily recommended amounts of water, but you also have the option to indulge in some of the season’s best whole foods. Loaded with nutrients your body needs, they can keep you feeling refreshed and energized so you’re ready to take on your next adventure.

The benefits of whole foods

The term “whole foods” refers to natural, unprocessed, or minimally processed foods that are as close to their original form as possible, meaning they haven’t been canned or precooked. Think of options such as fruits, vegetables, whole grains, nuts, seeds, legumes, and unprocessed meats and fish. Because these foods are often fresh off the stand, they’re loaded with essential vitamins, minerals, and other nutrients—which processing generally strips them of—while being free of additives, artificial flavors, and preservatives. By choosing whole foods whenever possible, you can create a more balanced diet that may help strengthen your immune system, prevent chronic diseases, and improve your overall well-being.

Hydrating whole foods

Another huge benefit of many whole foods, especially during summer, is that they have a high water content. If you’re searching for creative ways to keep cool this season, here’s a closer look at some fruits and veggies that can both fill your diet with various vitamins and minerals and help you stay hydrated.

Berries
Various berries, including strawberries, blueberries, and raspberries, are at their peak in summer and are packed with water, antioxidants, fiber, vitamins, and minerals. Incorporating these delicious foods into your meals doesn’t have to be complicated: simply add a handful to a yogurt parfait or bowl of oatmeal or blend a few different types into a breakfast smoothie.

Cucumber
Made up of about 96 percent water, cucumbers are a refreshing summer staple that is low in calories and provides some potassium, magnesium, and vitamin K. Take advantage of this fruit’s benefits by tossing a few dices into your favorite salad or simply adding a slice or two to a glass of water.

Leafy greens
Using leafy greens like lettuce, spinach, cabbage, or kale in your meals adds a hydration boost along with essential vitamins and minerals, including vitamins A and C, iron, calcium, and magnesium. Better yet, regularly consuming these veggies may improve your brain health and reduce your risk of cancer and heart disease. Not a fan of salads? You can also mix a few handfuls into a light summer soup or sauté some for a delicious side dish.

Pineapple
At about 85 percent water, pineapples are a tasty and nutritious way to replenish your body. They’re rich in vitamin C and antioxidants, which can help give your body the boost it may need to fight off different illnesses, and are full of various enzymes that may aid digestion. Try adding fresh pineapple to your morning smoothie or grilling up thick slices to serve alongside your favorite meat.

Tomatoes
The tomato is a nutritional powerhouse that’s ripe for picking during summer. At about 94 percent water, it’s a great source of fiber (about 1.2 grams per small tomato), potassium, and folate and is high in vitamins C and K. Incorporate tomatoes into salads, sandwiches, or sauces for a hydrating and flavorful addition.

Watermelon
Bursting with both flavor and hydration, there’s a reason watermelon is a summertime favorite. This juicy fruit is around 92 percent water and, as a bonus, is rich in antioxidants, fiber, and vitamin C, making it a perfect food to indulge in this season. Cut one in half and dig in with a fork, or add it to a fruit salad for a fresh treat.

Zucchini
Besides being hydrating, zucchinis are also great for fiber—a cup of chopped zucchini equals about one gram of fiber and has around only twenty calories. They’re a simple way to bulk up a stir-fry or soup (as demonstrated in the following recipe) to help you feel full and satisfied this season.

By incorporating these whole foods into your summer routine, you can stay refreshed, energized, and healthy all season long. So get creative with your cooking, and embrace the bounty of nature’s best offerings!