Stay Cool with Hydrating Foods

August 2, 2022 3:21 pm / Category: Rausch Physical Therapy

Hydration is essential to keep the body functioning properly. Through it, we maintain balanced body temperature, protect organs from diseases, eliminate toxins, and help lubricate the mucous membranes. We bring you some of the best hydrating foods to eat during summer — or anytime, really. Read along to get some ideas for your next pre-workout snack.

Summertime is here! It’s time to get out your flip flops, sunscreen, beach towel, and…cucumbers? As much as we love sunbathing, the warmer weather can increase the risk of dehydration. Being out in the heat can lead to excessive sweating as your body tries to cool itself down, and if you are not properly replenishing these fluids, you may become dehydrated.

In fact, did you know that roughly 60% of the human body is made of water? So you can guess water is pretty important for overall health. Still, it is estimated that 75% of the U.S. population is chronically dehydrated. Dehydration can negatively affect health, causing headaches, fatigue, muscle cramps, and low blood pressure. It can also impair athletic physical performance, which can be an issue for athletes and boxers alike. If not addressed, prolonged dehydration can lead to serious complications such as increased heart rate and organ failure.

To meet your hydration needs, health professionals recommend drinking a minimum of 64 to 96 fluid ounces – eight to twelve cups – of water daily, which works for most people. However, if you are a boxer who is sweating excessively from your workouts, or someone who spends a lot of time out in the heat, you may need to consume more. Beyond drinking more fluids, a way to increase your fluid intake is to “eat your water” with these water-rich foods.



  • Watermelon: One of the most hydrating fruits, watermelon is also a rich source of vitamin C and potassium.

  • Strawberries: An antioxidant food, strawberries are an excellent source of vitamin C and fiber.

  • Cantaloupe: An excellent source of vitamin C, cantaloupe also provides beta-carotene, which the body converts into vitamin A.

  • Peaches: Rich in fiber, peaches are also a good source of vitamin C, which acts as an antioxidant.

  • Oranges: An excellent source of vitamin C, oranges also provide fiber and folate.

  • Grapefruit: Rich in water and vitamin C, grapefruit contains great amounts of vitamin A.

  • Pineapple: A nutrient powerhouse, pineapple is an excellent source of vitamin C, fiber, manganese, and B vitamins.


  • Cucumber: A water-rich food, cucumber is known for its high vitamin K content.

  • Lettuce: This low-calorie leafy green is an excellent source of vitamin K.

  • Spinach: A nutrient powerhouse, spinach contains large amounts of vitamins A, C, and K, as well as iron, folate, and fiber.

  • Celery: Beyond providing a high content of water, celery is a great source of fiber and potassium.

  • Zucchini: Rich in many nutrients, zucchini is an excellent source of vitamin A.

  • Tomatoes: Known for their antioxidant benefits, tomatoes are also a good source of vitamin C and potassium.

  • Bell peppers: An excellent source of vitamin C, bell peppers also contain fiber and vitamin A.

  • Cabbage: Rich in vitamin C and vitamin K, cabbage contains powerful antioxidants.



  • Top your yogurt bowl with strawberries

  • Add tomatoes to your omelet or avocado toast

  • Pair your meal with a grapefruit or an orange


  • Try grilling zucchini at your next barbecue

  • Saute spinach with garlic and lemon as a side dish

  • Add lettuce to your sandwich or wrap


  • Pack watermelon slices and pineapple for a beach day

  • Add cucumber to your water or enjoy it in a green juice

  • Dip celery into hummus or peanut butter


  • Add bell peppers or cabbage into a stir-fry

  • Try a new stuffed bell pepper recipe

  • Swap pasta for spiralized zucchini for a healthier noodle option


  • Enjoy a juicy peach for a healthier sweet treat

  • Top your favorite ice cream with fresh berries

  • Try watermelon with a squeeze of lime and a pinch of chili powder


Staying hydrated is extremely important for human health. If you’re a boxer, you need to ensure you properly hydrate before, during, and after a workout. In the summertime, there is a higher risk for dehydration, especially for active individuals. While drinking plenty of water is essential for good health, boxers should also consume water-rich foods such as fruits and vegetables to prevent dehydration. These foods also happen to be extremely nutritious and beneficial for health. During the summer months, it’s a good idea to make your reusable water bottle your travel buddy, and to stock up on healthy, water-rich foods to keep you nourished and hydrated.

Physical therapy is a great addition to your workout regimen. Schedule your appointment with one of our sports PT specialists today! Let us help you perfect your form and increase your performance. Contact our experts today at 949-597-0007 and join our Facebook community here.

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