Which fruits have most water to keep you hydrated in the summer

The temperature rises, the afternoons get longer and, almost without realizing it, it is summer, a season when drinking water is not an option, but an absolute necessity. However, staying hydrated when the sun doesn’t let up isn’t always easy, and sometimes your body asks for something more. Luckily, nature is wise and it is precisely in summertime when it deploys its juiciest arsenal with summer fruits.

Using the right strategy to fill your shopping basket is the best shield against dehydration. Get ready, because we are going to sink our teeth into the season’s best allies!

The kings of the summer: which fruits have the most water?

When we think about cooling off, there are two names that almost automatically come to mind. And the thing is the watermelon and melon are not only the icons of the holidays but they come first on the hydration podium. 
 

According to technical data from the Spanish Food Composition Database (BEDCA), watermelon is a true miracle of nature: 95% of its weight is water. It is closely followed by melon, with 92%,  a figure only slightly higher than that of strawberries (although these are more typical of spring).

But the list of fruits with most water does not end here. There are other treasures as well:

• Peaches and nectarines. They have almost 88% of water content.
• Plums. They have 87% and are easy to take with you to the beach
• Pineapples. Although available all year round, their 86% water content makes them one of the refreshing fruits  par excellence for the months of July and August.

Benefits of including hydrating and water-rich fruits in your diet

Eating fruit in the summer is not just a crunchy, sweet treat; it can also help maintain good hydration. When we sweat, we lose water and electrolytes, and many water-rich fruits (such as melon, watermelon, or citrus fruits, such as oranges and grapefruit) provide liquid along with appreciable amounts of potassium. This helps replace part of the minerals lost in the heat and helps the body maintain adequate water levels.

Apart from refreshing us, many of these fruits help satiate us thanks to their water and fibre content. And some, like watermelon, provide antioxidants such as lycopene, which helps protect cells and the body against the effects of the sun and other environmental factors.

Refreshing ideas and fruit recipes for the heat

The good news is that to combat high temperatures you don’t need to complicate things in the kitchen. Here are three quick and sophisticated ways to enjoy the best fruits for the heat while also giving a twist to your menu.

1. Cold melon soup with a touch of mint

The classic melon with cured ham is irreplaceable in the summer, but here we suggest taking a leap to the blender. Blend the half of a very cold melon of the Piel de Sapo (Santa Claus) variety with a natural Greek yoghourt (to give it creaminess), a drizzle of extra virgin olive oil and a few fresh mint leaves. The result is a spectacular, refreshing first course ideal for the hottest days. 

2. Watermelon gazpacho

Replace half the amount of tomatoes in your traditional recipe with a generous slice of seedless watermelon. Keep the touch of cucumber, a small green pepper and the traditional dressing. You will get a lighter gazpacho, with a subtle sweet touch and a vibrant red colour that flatters the eye.

3. Homemade fruit and coconut popsicles

Blend your favourite fruits (for example, melon and strawberries) and mix them in equal parts with coconut water (which adds extra electrolytes). Pour it into popsicle moulds and put them in the freezer. A refreshing alternative with no added sugars and made from simple ingredients. 

Guide at the supermarket: how to choose the perfect piece (ripe and juicy) at the greengrocer’s

There is no point in knowing the theory if later, when you get to the supermarket, you choose a fruit that is unripe or going off. To make the experience perfect and find the best hydrating fruits, note these tips:

• The watermelon test. Tap your knuckles lightly on the skin. It should sound hollow and deep, a sign that is usually associated with a ripe and juicy watermelon. In addition, look for the “field spot” (the part that was in contact with the ground): if it is yellow or cream-coloured, it is ripe; if it is white or greenish, it may have been harvested before its time. 
• The secret of melon. Gently press the end opposite the peduncle (the base where it was attached to the plant). If it gives slightly and gives off a sweet aroma, it is just right. If it is hard as a rock, let it ripen at home out of the fridge.
• Pitted fruits (peaches and plums). Colour isn’t always the best indication as many varieties are red before they are sweet. Let yourself be guided by smell: if it gives off an intense and characteristic aroma, it is likely to have reached a good point of ripeness.

As you can see, fighting high temperatures can be a most delicious task. Go to the greengrocer’s section, let yourself be guided by the aromas of the season and fill your fridge with colour. Your body will thank you with every bite. Enjoy the summer in the most refreshing and healthiest way!