Shop Now

Parched? Top 5 hydrating foods for your summer

Quick Take 

A great starting point for great health: staying hydrated! Hydration affects all facets of your wellbeing, from your digestive system to your skin to your mood. While reaching for a glass of water is always a good idea, you can also snack on these hydrating foods to stay hydrated and healthy this summer.

Pssst...want to lose weight by eating better quality of food, not less food? 

Sign up for the MamaSezz Guaranteed Weight Loss program. We make eating for weight loss hassle-free and help you incorporate healthy hydration every step of the way!

On this page

Why is hydration so important?(+ signs of dehydration)

How much water should you drink?

Top 5 hydrating foods for your summer

Why is hydration so important?

Water is the #1 nutrient in our diet and it’s what makes up much of our bodies. Yep! And your brain is 75% water so when you are dehydrated, your brain actually SHRINKS and your brain function can dwindle (1)! Yikes. Being dehydrated can even affect your mood and in severe circumstances, lead to organ failure.

Signs of dehydration, according to Mayo Clinic:

Infant or young child

  • Dry mouth and tongue
  • No tears when crying
  • No wet diapers for three hours
  • Sunken eyes, cheeks
  • Sunken soft spot on top of skull
  • Listlessness or irritability


  • Extreme thirst
  • Less frequent urination
  • Dark-colored urine
  • Fatigue
  • Dizziness
  • Confusion

As you sleep, you lose a few pounds of water weight from perspiration, and through the act of breathing. That water needs to be restored in the morning, and it’s important to continue drinking water throughout the day.

How much water should you drink?

A good rule of thumb: if you're thirsty, you're already dehydrated, so stay ahead of it! Your ultimate goal should be to drink over 8 glasses of water, but to be a little more specific, you can use the following calculation:

Your weight in pounds, divided by 2. Then simply replace LBS with OZ.

For instance, if you’re 150 pounds divide that number by 2 = 75 pounds. Then change the pounds to oz, and you need about 75 oz of water a day, which is just under 9 1/2 8-oz cups. 

A great way to make sure you stay hydrated is to drink 16 oz of water (2 cups) first thing when you wake up in the morning, then 2 cups before each meal. Drinking water before each meal can also lead to weight loss because it usually means less calorie consumption when you eat. 

At MamaSezz, we love to eat foods that have high water fruits and veggies!  While you should still be enjoying your 8+ cups of water a day, add these 5 top water-concentrated foods to your day and stay healthy and hydrated all summer long.

5 hydrating foods for summer 

1. Lettuce: 96% water 

Leafy greens are essential for healthy digestion, bone health, and immunity support. And they're also great for weight loss as they're low in caloric density. 

Our favorite way to enjoy lettuce is in a plant-based burger salad:

2 handfuls of leafy greens
6 sliced cherry tomatoes 
⅓ diced avocado 
¼ a cup of diced pickles
A few slivers of thinly sliced red onion 
1 MamaSezz High Protein Burger, browned on each side 
3 TBS of MamaSezz Awesome Sauce

2. Celery: 95% water

Celery is an anti-inflammatory food thanks to its high antioxidant count. It's also chock full of fiber, so celery can help your digestive system get up to speed. Some even claim that drinking 16 oz of freshly pressed celery juice first thing in the morning can cure kidney failure, skin diseases, and purify your system (2).

Our favorite celery recipe is this vegan ranch potato salad. (Bring to your next cookout  it will not disappoint!)

3. Cucumber: 95% water

Why list the benefits when we could hear them sung to us. But ok, we'll wax poetic any way: cucumbers are loaded with electrolytes, are great for digestion, and are almost all water.

Our favorite summer cucumber recipe is this easy cucumber beet salad:

1 cucumber, diced
1 boiled beet, diced
Top with oil-free sesame lemon dressing 

4. Zucchini: 94% water

Similar to cucumber, zucchini is also a great source of antioxidants and fiber. And it's versatility makes it one of our favorite summer veggies. It can be used on the grill, spiralized into pasta, chopped raw into salad, or shredded onto a sandwich.

Our favorite way to use this versatile veggie is quite simple: 

Use a peeler to shred it into wide, thin noodles, and layer on top of a grilled MamaSezz High Protein Burger, alongside your other favorite toppings.  

5. Watermelon: 92% water

If the name didn't give it away, watermelon is a great hydrating food for summer. Although watermelon may seem like it’s strictly water, sugar and fiber, these brightly colored fruits are packed with important nutrients like vitamin A, B6, C, and other important antioxidants. Watermelon contains lycopene, which helps our bodies protect against UV rays (talk about the perfect summer snack!). 

Our favorite way to enjoy watermelon is this spicy summer salad recipe!

Key Takeaways

  • Hydration is key to your overall well-being, affecting everything from your digestion and weight to your mood and skin! 
  • Most people need at least 8-8oz glasses of water a day -- and you can eat hydrating foods on top of that to stay well.
  • Our favorite hydrating plant-based foods for summer: lettuce, celery, cucumber, zucchini, watermelon.  


  1. Nutrition Facts 
  2. Medical Medium


By Caroline DiNicola Fawley

Caroline is a plant-based chef, recipe designer, and whole food plant-based nutrition educator, with a Plant-Based Nutrition Certificate from the T. Colin Campbell Center for Nutrition Studies. 

What you should do now

  1. We have been where you are and we’ve helped thousands of people (just like you) transition to eating a plant based diet. If you are looking for a guide that can help you with some of the big questions, and dramatically reduce your stress, this FREE Ultimate Little Guide to Plant-Based Eating is a great place to start.
  2. If you're interested in Weight Loss, Download this fantastic FREE guide Ultimate (little) Guide to weight loss
  3. If you’d like to learn about plant-based living go to our MamaSezz Blog where you can read hundreds of “How To” articles. If you’d like to learn about plant-based cooking go to our Recipes Section for easy step by step favorites.
  4. If you enjoyed this article, then so will your friends, so why not share it on LinkedIn, Twitter, Facebook and Email

Also in Blog

Trying a Plant-Based Diet for Weight Loss? You Need These Vegan Grocery Shopping Hacks
Trying a Plant-Based Diet for Weight Loss? You Need These Vegan Grocery Shopping Hacks

Want to lose weight on a plant-based diet but feeling overwhelmed at the grocery store? We've got you covered.

Continue Reading

How Eating Plant-Based Meals Helped My PCOS-Related Acne and Weight Gain
How Eating Plant-Based Meals Helped My PCOS-Related Acne and Weight Gain

Ava Myette struggled with acne and fluctuating weight since she was twelve. Making these tweaks changed everything.

Continue Reading

5 Best WFPB Foods to Lower Blood Sugar Naturally (and What Foods to Avoid)
5 Best WFPB Foods to Lower Blood Sugar Naturally (and What Foods to Avoid)

Struggling with your blood sugar levels? Snack on these foods — and work on eliminating these!

Continue Reading