Foods that can help you stay hydrated in the California heat

Dehydration can develop more rapidly during the hot summer months, especially if you enjoy exercising outdoors. Certain groups of people, including seniors, young children and ill patients, are also at a higher risk of dehydration. Drinking plenty of water is the best way to stay hydrated, but you can complement your water intake by choosing healthy foods with high water content. If you have any concerns about your typical daily diet, a healthcare provider at Riverside Community Hospital will be happy to offer personalized, patient-friendly guidance.


Fruit is an excellent choice for supporting hydration and overall nutrition. The types of fruit with the highest water content include the following:

  • Watermelon
  • Strawberries
  • Grapefruit
  • Cantaloupe

The following fruits contain slightly less water, but are still excellent choices.

  • Peaches
  • Pineapples
  • Oranges
  • Blueberries
  • Raspberries
  • Plums
  • Apples
  • Pears
  • Cherries
  • Apricots

Whole fruit is nutritionally preferable compared to fruit juice and canned fruit. Enjoy whole fruit as is for a snack or dessert, or chop up several kinds for a delicious fruit salad.


Many Americans don’t eat enough veggies on a daily basis. By increasing your intake of veggies, you can keep your body hydrated and well-nourished. The following choices have high water content:

  • Cucumbers
  • Lettuce
  • Celery
  • Zucchini
  • Radishes
  • Broccoli
  • Spinach
  • Eggplant


If you find the taste of plain water a bit boring, it can be more challenging to meet your daily hydration needs. Try the following healthy beverages to complement your water intake:

  • Coconut water
  • Low-sugar yogurt smoothie
  • Milk
  • Decaf tea
  • 100% fruit juice
  • Juiced vegetables
  • Ice water with a squeeze of lemon or lime

Avoid alcohol, which is dehydrating, and soda, which provides empty calories.

Following these easy tips will help you prevent heat-related illnesses this summer, but just in case, compassionate emergency care is always available at Riverside Community Hospital. Our emergency care team is comprised of top specialists who live and work in the same Riverside communities as our patients. You can speak with a registered nurse by calling (951) 788-3463, but please direct medical emergencies to 911.