The Best Hydrating Fruits for Summer (and a Lesson from Soccer)

My eldest son is running down the hall with his arms flung out behind his back, yelling, “GOAAALLLLLL!” Why? Because England just scored two goals in roughly four minutes in their World Cup knockout game against Mexico. He celebrates again a few minutes later when Mexico scores. Our family has become a bit obsessed with the World Cup.

What Soccer Players and Office Workers Have in Common

As the TV show Ted Lasso has shown us, soccer can teach us amazing lessons beyond the importance of awesome athleticism. There are so many things about this competition that I love:

1. The fact that people from all over the world are tuned in and connecting over a single sport.
2. The way the players pour their hearts out on the field and show emotion, whether they win or lose. (I love how many shots we’ve seen of adults crying both in celebration and defeat—emotion is good!)
3. The reminder that no one is perfect. Even the best goalies miss shots, and GOATs (greatest of all time players) like Lionel Messi can still whiff it over the top of the goal.

You know what else happens in these games? Hydration breaks. Players run a lot in professional soccer (according to one study, an average player runs a little over 6 miles per game!) but whether you’re running around a field or sitting at your desk at work, hydration is important—especially as the weather warms up.

Hydration Hack: Eat More Fruit!

When you think of the best ways to stay hydrated, you probably think of water or electrolyte drinks. But what we eat can also help keep us hydrated. Many fruits are mostly water, so snacking on fruit throughout the day can be a big help. Fruit also delivers extra perks like healthy vitamins, minerals, antioxidants, and fiber. When looking for the most hydrating fruits, you can check out the list below and share it with your team to keep their bodies energized and minds sharp.

The Best Hydrating Fruits for Summer

Pretty much every fruit is great for hydration, but some are juicier and higher in water than others. Here are a few of The FruitGuys’ summer go-tos. We don’t usually deliver melons, but the rest of these fruits often pop up in our seasonal office fruit boxes during the summer months.

Watermelon

Watermelon, the quintessential summer fruit, is almost 91% water. It’s perfect for a quick snack that will also quench your thirst. Try slicing the sweet red melon into cubes or wedges for a summer treat that’s also rich in Vitamin A and Vitamin C.

Strawberries

Would you believe that, like watermelons, strawberries are also nearly 91% water? They too are loaded with Vitamin C and have small amounts of calcium and iron, which are great for your muscles and bones. Eat them on their own using the leaves as a handle or slice them over yogurt or oatmeal.

Cantaloupe

Cantaloupe is 90% water, and it’s the most popular melon in the US! It’s also a great source of Vitamins A and C. The fruit’s sweet flavor makes it a great choice for dessert, and it’s yummy with cottage cheese or yogurt. Slice it into cubes for an office snack or cut the melon in half and scoop it straight from the rind with a spoon.

Nectarines

Not only are nectarines one of the best hydrating fruit options for summer, but they’re also one of the best fruits for summer, period! Each fruit is 89% water. They taste as sweet and juicy as peaches, just without the fuzz. Bite right into a whole one at your desk, or try it sliced over a summer salad.

Peaches

Sweet peaches are about 88% water, which makes them one of the most hydrating fruits around. They’re also full of natural sugars that will give you a quick energy boost. Make sure to grab a napkin if you’re eating one out of hand—it could get messy!

Oranges

Oranges might not be the first fruit that comes to mind for summer hydration, but Valencia oranges are actually one of the juiciest fruits around at 87% water. They pack in more juice than winter navel oranges, and they’re loaded with Vitamin C and gut-healthy fiber, too. Peel the fruit and snack on the segments to get a quick hit of vitamins and minerals.

Plums

Like their stone fruit sisters, nectarines and peaches, plums are no slouch in the hydration department. They’re almost 85% water and also deliver antioxidants called anthocyanins that protect against cell damage, especially if they have red or black skin. Enjoy one as a healthy snack, sliced over yogurt, or for dessert.

All in all, whether you’re watching soccer, lounging on the beach, or working in the office, fruit is a winning addition to your hydration plan. GOAAAALLLL!