It’s crucial to prioritize hydration, particularly during the summer, to avoid dehydration caused by hot weather. Sweating can lead to fluid loss, and without replenishing fluids, dehydration can occur. If you're experiencing dehydration, water should be your first choice. However, for general hydration and a refreshing experience, consider incorporating hydrating juices made with water-rich ingredients into your routine. Beat the heat, stay cool, and remain hydrated throughout the hot season.

Water-Rich Fruits & Vegetables

The fruits and vegetables included in this list boast a water content of 90% and higher. What’s even better is that most of these ingredients are in season for the summer.

1. Melons

Watermelon, cantaloupe, and honeydew are exceptionally high in water content, making them the perfect ingredient for hydrating juices. Watermelon, hence the name, boasts a remarkable 92% water content. Cantaloupe and honeydew melon are not too far behind with both containing a hydrating 90% water content. Watermelon is also low in calories, while cantaloupe is packed with vitamin A, and honeydew melon provides essential electrolytes like potassium, magnesium, sodium, and calcium. Like water, electrolytes help rehydrate, which is why they are found in sports drinks.

2. Cucumber and Zucchini

Fun fact: Cucumber and zucchini, botanically classified as fruits, are part of the same family as melons. Similar to melons, these refreshing fruits are packed with water and are low in calories. Cucumber steals the spotlight with an impressive water content of 95% and boasts essential nutrients like Vitamin K, potassium, and magnesium at a mere 16 calories per cup. Zucchini, at 94% water, offers Vitamin C and only 20 calories per cup. Cucumber takes the lead as the more popular juicing ingredient, but either choice will help you feel as cool as a cucumber (or zucchini) this summer.

3. Cabbage and Lettuce

If cucumber and zucchini are the twin duo of fruits in terms of appearance, then green cabbage and iceberg lettuce can be considered their vegetable counterparts. Cabbage and lettuce have notable nutritional differences. While cabbage outshines lettuce in terms of overall nutrient content, including higher levels of Vitamin C and Vitamin K, lettuce takes the lead in water percentage, boasting an impressive 96%. Additionally, lettuce has the lowest calorie count on this list, with a mere 10 calories per cup. Although cabbage is more commonly used in juicing, perhaps it's time for lettuce to steal the spotlight as the new hydrating hype.

4. Celery

Celery, a beloved ingredient, has exceptional hydration properties, containing a remarkable 95% water content. This versatile vegetable is not only hydrating but also packed with beneficial nutrients like Vitamin K and potassium. It also aids in weight loss because, like other ingredients on this list, it is also low in calories at 16 per cup. Juicing celery, however, can be a challenge due to its long, stringy fibers. But fear not! We've got you covered with a comprehensive guide on juicing celery effectively, ensuring your juicer remains unclogged. Embrace the benefits of celery's hydration and nutritional value without any hassle.

The Advantages of Juicing Water-Rich Ingredients

In addition to their hydrating properties, water-rich ingredients play a vital role in maintaining the performance of your juicer and ensuring the desired consistency of your juice. Ingredients with low water content tend to produce pulp buildup within the juicer and a thicker juice consistency. However, by incorporating water-rich ingredients, you can prevent these issues. The high liquid content in ingredients with high water content helps push the pulp through the juicer, resulting in a thin and smooth juice consistency. If you're juicing with low-water-content ingredients, consider adding high-water-content ingredients to facilitate easy processing and achieve the perfect juice consistency.

Hydrating Juice Recipes

If you are looking for a juice recipe that’s perfectly catered to the summertime, try our Summer Hydration Juice. Its ingredients of apple, pear, and lemon also have high water contents of 86%, 84%, and 89% respectively.

  • 1 cup watermelon, cubed with rind removed
  • 1 cup lettuce
  • 1 medium apple or pear
  • ½ medium lemon
  • 2 sprigs of mint

Get the full recipe here.

Another great hydrating juice recipe was created by @littlekalegirl. This recipe features the less common but water-filled ingredient of lychee. 

  • 5 celery sticks
  • 1 cucumber
  • 5 lychees
  • ½ lime
  • 1 cup green grapes

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REFERENCES:
https://extension.illinois.edu/sites/default/files/cjmmwhatsinseason.pdf
https://www.healthline.com/nutrition/19-hydrating-foods
https://www.healthline.com/nutrition/cabbage-vs-lettuce
https://www.tastingtable.com/1287266/key-way-determine-best-fruits-veggies-juicing/
Image by jcomp on Freepik

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