A guide to drinking fruit and vegetable juices to stay hydrated in the

💧 Water-rich fruits and vegetables help your juicer perform better, produce smoother juices, and most importantly, keep you hydrated on hot days.

It is important to focus on drinking plenty of water, especially during the summer months, to avoid dehydration caused by hot weather. Sweating can cause water loss, and dehydration can occur if your body is not replenished. If you are dehydrated, water should be your first choice.

However, to stay hydrated and feel refreshed, consider adding water-rich juices to your daily routine. Beat the heat, stay cool, and stay hydrated all summer long.

Fruits and vegetables with high water content

The fruits and vegetables on this list contain at least 90% water, and even better, most of these ingredients are seasonal during the summer months.

1. Melon 🍈

Melons, cantaloupes, and honeydew melons are very high in water content, making them ideal ingredients for adding moisture to juices.

Watermelon is therefore a watery fruit with a high water content of 92% , hence the name cantaloupe and honeydew melons are not far behind. Both have a water content of 90% to keep you hydrated.

Watermelon is also low in calories, while cantaloupe is rich in vitamin A. And honeydew melon contains essential electrolytes such as potassium, magnesium, sodium, and calcium. Electrolytes help hydrate the body just like water, which is why they're found in sports drinks.

2. Cucumber and zucchini 🥒

Interesting fact: Cucumbers and zucchini are botanically classified as fruits and belong to the same family as melons. These refreshing fruits are high in water, just like melons, and low in calories.

Cucumbers are a popular fruit because they are 95% water and contain essential nutrients such as vitamin K, potassium, and magnesium, all with only 16 calories per cup.

Zucchini is 94% water and is loaded with vitamin C and only has 20 calories per cup. Cucumbers are a more popular ingredient in juices, but no matter which you choose, you’ll be as cool as a cucumber (or zucchini) this summer.

3. Cabbage and lettuce 🌿

If cucumbers and zucchini are twin fruits in terms of appearance, then cabbage and lettuce are considered their vegetable counterparts. Cabbage and lettuce have obvious nutritional differences.

Although cabbage is more nutritious than lettuce in terms of overall nutrient content, including higher levels of vitamin C and vitamin K, lettuce has a higher water content, with an impressive 96% water content.

Kale is also the lowest in calories on this list, with just 10 calories per cup. While kale is more commonly used for juices, it might be time for kale to steal the show as the new super-hydrating vegetable.

4. Celery 🥬

Celery is a favorite ingredient for its exceptional moisturizing properties, with a water content of up to 95%.

Not only is this vegetable hydrating, it's also loaded with beneficial nutrients like vitamin K and potassium. It can also help you lose weight, since like the other ingredients on this list, celery is low in calories, with just 16 calories per cup.

However, juicing celery can be challenging due to its long, stringy fibers. But don’t worry, we have a comprehensive guide on how to juicing celery efficiently to ensure your juicer doesn’t jam up. Take advantage of celery’s moisture and nutritional value without the hassle.

📌 Advantages of juicing with watery ingredients

In addition to their hydrating properties, water-rich ingredients also play an important role in maintaining the efficiency of your juicer and achieving the desired juice consistency.

Ingredients that are low in water tend to cause pulp to collect inside the juicer and make the juice more concentrated. However, you can prevent this problem by adding ingredients that are high in water.

The high liquid content of watery ingredients helps push the fruit pulp through the juicer, resulting in a thin, smooth concentrated juice.

If you are juicing with ingredients that are low in water, try adding ingredients that are high in water to make juicing easier and give you the perfect consistency.

📌 Hydrating Juice Recipes

If you’re looking for a summer-friendly juice recipe, try our Summer Hydration Juice. The apple, pear, and lemon blends also contain a whopping 86% , 84%, and 89% water content, respectively.

• 1 cup watermelon, diced and rind removed

• 1 cup lettuce

• 1 medium apple or pear

• ½ medium lemon

• 2 sprigs of mint

@littlekalegirl is the creator of another great hydrating juice recipe. This one uses a less common but watery ingredient: lychee.

• 5 stalks of celery

• 1 cucumber

• 5 lychees

• ½ lemon

• 1 cup green grapes

____