Staying hydrated is always a challenge, but it gets harder in the summer as the weather gets warmer and we spend more time sweating in the sun. Drinking all eight cups can be a hard habit to build (not to mention a total bore to execute), so our solution is simple: Eat your water! Since 20 percent of our daily water intake comes from food, it’s a totally valid strategy. These recipes make it easy, so happy hydrating!

1. Healthy Avocado Fruit Salad With Chia Yogurt Dressing

Avocado Fruit Salad With Chia Yogurt DressingShare on Pinterest

Grapefruit, pear, orange, mango, and strawberries are all water-filled fruits. Greek yogurt is also about 80 percent water, and chia seeds help the body soak it all in.Omega 3 Chia seed loading as a means of carbohydrate loading. Illian TG, Casey JC, Bishop PA. Journal of strength and conditioning research, 2011, May.;25(1):1533-4287. After all that, the avocado adds some healthy fats to fill you up.

2. Triple-Layered Breakfast Apple Sandwich

Triple Layered Breakfast Apple SandwichShare on Pinterest

A juicy apple makes for a healthy base in this adorable stacked sandwich. Layer in almond butter, chia seeds, honey, and dried cranberries (or sub in your favorite nut butter and dried fruit to customize).

3. Raw Buckwheat Chia Porridge With Apple, Pineapple, and Papaya

Raw Buckwheat Chia Porridge With Apple, Pineapple, and PapayaShare on Pinterest

Soaking chia and buckwheat overnight is key to making this flavorful raw breakfast porridge. With apple, pineapple, and papaya for an extra dose of H20, this dish is great for any busy morning

4. Breakfast Spring Rolls

Breakfast Spring RollsShare on Pinterest

Jicama (a mild veggie similar to water chestnuts) and carrots (which contain around 87 percent water) add some crunch to this morning-appropriate take on spring rolls. Scrambled eggs add protein, while a peanut hoisin sauce adds a sweet ‘n’ salty flavor.

5. Vegan Mango-Coconut Green Smoothie

Vegan Mango-Coconut Green SmoothieShare on Pinterest

Nearly everything in this smoothie packs a big hydration punch. Coconut milk gives this chilly treat flavor and a creamy texture, while mango and spinach are chock-full of water and vitamins A and C.

6. Apple, Carrot, and Peach Smoothie

Apple, Carrot, and Peach SmoothieShare on Pinterest

This fruity orange blend is made with yogurt, which contains tons of water, and, if you opt for Greek instead of plain, tons of extra protein as well.

7. Strawberry and Peach Chia Seed Jam

Strawberry and Peach Chia Seed JamShare on Pinterest

Making jam is one of our favorite uses for chia seeds. They absorb water (that’s why they’re a hydrating food!), naturally thickening the peaches and strawberries in this simple recipe. Spread it on toast for a surprising and simple dose of omega-3s.

8. Cinnamon Pear Oatmeal

Cinnamon Pear OatmealShare on Pinterest

The oats in this breakfast are cooked in water, giving that serving of oatmeal a little extra hydration power. Oatmeal is one of the most filling breakfasts around, making it perfect for a long day of hiking or swimming (or any other favorite summer activity).

9. French Toast With Blueberry Sauce and Roasted Apple and Pear

French Toast With Blueberry Sauce and Roasted Apple and PearShare on Pinterest

Want to sneak some hydrating superfoods into brunch? While French toast isn’t always the healthiest option, millet flour, coconut oil, and almond milk give this recipe a healthier twist, while toppings include hydration heroes such as blueberries, apples, and pears.

10. Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced Chickpeas

Thai-Inspired Hydrating Cucumber Salad With Roasted Spiced ChickpeasShare on Pinterest

Cucumbers are an awesome way to add more water to any diet, but they can be bland. Not in this salad! Vinegar and a little sugar come together for a light, sweet dressing, while spicy roasted chickpeas add flavor, crunch, and protein.

11. Cucumber-Watermelon Salad With Avocado and Bell Pepper

11. Cucumber Watermelon Salad With Avocado and Bell PepperShare on Pinterest

Cubes of watermelon, cucumber, and bell pepper make for an awesomely fresh bowl. And the tequila-spiked dressing? It takes this meal to a whole new level of fun.

12. Jicama, Grapefruit, and Red Cabbage Salad

Jicama, Grapefruit, and Red Cabbage SaladShare on Pinterest

Red cabbage is almost entirely water, making it an awesome (and more nutritious) alternative to spinach and lettuce. Cabbage has tons of antioxidants to help reduce inflammation and lots of fiber to keep that tummy happy. It gets bonus points for being colorful.

13. Sweet ‘n’ Spicy Raspberry and Potato Salad With Honey Vinaigrette

13. Sweet n’ Spicy Raspberry and Potato Salad With Honey VinaigretteShare on Pinterest

Raspberries and spinach up the water content in this healthy version of potato salad. It’s drizzled with honey, sea salt, and pepper, making it a delicious side for any picnic or barbecue.

14. California Spinach Salad

California Spinach Salad Share on Pinterest

Spinach, avocado, and bell pepper are all great, but it’s the Greek yogurt-based chipotle lime dressing that really makes this salad stand out. It’s an easy, summery go-to.

15. Spinach, Avocado, and Kiwi Salad

Spinach, Avocado, and Kiwi SaladShare on Pinterest

Kiwis are an unexpected powerhouse—they contain 20 percent more vitamin C than oranges and almost as much potassium as bananas. And they make an unexpected (but delicious) appearance in this triply green dish.

16. Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and Mint

Grilled Eggplant and Zucchini Salad With Feta, Chickpeas, and MintShare on Pinterest

Looking for an excuse to get outside and grill? Eggplant and zucchini both have a high water content, and grilling is a tasty alternative to eating them raw. Chickpeas and feta finish this salad off for a filling lunch.

17. Thai Cucumber and Pineapple Salad

Thai Cucumber and Pineapple SaladShare on Pinterest

Because bromelain in pineapple and caffeic acid in cucumber both reduce swelling and inflammation, this is the perfect zesty dish to beat that puffy dehydrated feeling.Determination of total content of phenolic compounds and their antioxidant activity in vegetables–evaluation of spectrophotometric methods. Stratil P, Klejdus B, Kubán V. Journal of agricultural and food chemistry, 2006, Mar.;54(3):0021-8561. Bromelain, the enzyme complex of pineapple (Ananas comosus) and its clinical application. An update. Taussig SJ, Batkin S. Journal of ethnopharmacology, 1988, Jul.;22(2):0378-8741. It also tastes pretty dang good, but we guess that goes without saying.

18. Chopped Vegetable, Watermelon, and Feta Salad

Chopped Vegetable, Watermelon, and Feta SaladShare on Pinterest

Watermelon, a favorite summer superfood, packs a lot of nutritious hydration in just a few calories. It’s paired with feta, olive oil, and mint in this salad, making it an instant favorite.

19. Zucchini Sushi Rolls

Share on Pinterest

Sure, sliced carrots will sneak some hydration into snack time just fine by themselves. But why not impress your friends by rolling up apple, carrot, zucchini, and cucumber into these sushi-style roll-ups instead?

20. Tropical Kiwi Strawberry Spring Rolls

Share on Pinterest

The strawberries, mango, and kiwi in this cute roll-up are tasty and nutritious enough to eat on their own. But sometimes, fun packaging makes all the difference. Wrap it all up in softened rice paper rounds and dip in honey. Goodbye, thirst!

21. Cinnamon Apples, Walnuts, and Raisins

Share on Pinterest

To amp up that midday apple, chop it up and toss with ground cinnamon, walnuts (or whichever nut is your favorite), and raisins. Apples are the hydration star here, while cinnamon can help relieve inflammation and packs a flavor that takes this snack to the next level.Influence of ginger and cinnamon intake on inflammation and muscle soreness endued by exercise in Iranian female athletes. Mashhadi NS, Ghiasvand R, Askari G. International journal of preventive medicine, 2013, May.;4(Suppl 1):2008-7802.

22. Grilled Fruit Kabobs With Mango-Coconut Ricotta Dip

Share on Pinterest

Strawberries, pineapple, cantaloupe, and banana are a perfect tropical combination. Once grilled, they’re downright festive. If you’re sick of munching on plain fruit to get your water fix, this is a great way to mix things up.

23. Frozen Grapes

Share on Pinterest

Grapes are another really easy and hydrating snack. For summer, pop a bunch in the freezer and enjoy whenever you need to beat the heat and replenish those fluids!

24. Mango Salsa With Avocado

Share on Pinterest

With the addition of garlic, red onion, cilantro, and lime, diced mango and avocado turn into a more hydrating alternative to guacamole or super-salty store-bought salsa.

25. Watermelon, Strawberry, and Basil Salad Bites

Share on Pinterest

This is the gourmet way to enjoy that big, juicy slice of watermelon. Strawberries provide fruity hydration, while basil and goat cheese add some class. Finally, a drop of honey pulls it all together by adding just a touch of sweetness.

26. Raspberry Applesauce

Share on Pinterest

Applesauce contains just about as much water as apples themselves —and homemade is always better! Raspberries add a seasonal spin and an extra sweet, extra fruity touch.

27. Strawberry-Pineapple Salsa

Share on Pinterest

If you’ve never tried fruit salsa, summer is the perfect time. This one’s just asking to be dug into with chips or spooned over a burrito bowl, don’t you think?

28. Green Gazpacho

Share on Pinterest

Soup is one of the best vehicles for getting more water into your diet, but who wants to dig into a steaming hot bowl in this heat? Gazpacho is the solution. The cucumber and green pepper make this one particularly thirst quenching and totally refreshing.

29. Lemony Orzo Pasta Salad With Cucumber and Feta

Share on Pinterest

Pasta salad is a picnic table staple for a reason. This one is made with orzo, and the addition of diced cucumber and lemon juice make it a super hydrating option.

30. Lentil and Couscous Stuffed Peppers

Share on Pinterest

Stuffed peppers turn a water-rich vegetable into a substantial meal. Fill ‘er up with a combo of lentils and couscous for a protein-rich, texture-heavy meal.

31. Tomato-Cucumber Gazpacho

Share on Pinterest

Tomatoes, tomato juice, red pepper, and cucumber blend together in a flavorful, cool, and filling dinner. Word of warning though: This recipe makes so much soup, it’ll just barely fit in a 64-ounce blender. If you’re using something smaller to blend, mix it up in batches.

32. Vietnamese Summer Roll Salad

Share on Pinterest

The fresh ingredients in Vietnamese food give it the right flavors for the hottest months of the year. The shrimp on this salad make it filling enough for a full meal, while all those veggies and greens increase the water content.

33. Mediterranean-Style Stuffed Peppers

Share on Pinterest

Dehydrated? These peppers will do the trick. We love them as is or with a bag of watercress added into the stuffing. (It has water in the name, people!)

34. Coconut Chicken Lettuce Wraps

Share on Pinterest

When you’ve just gotta fill that taco craving, romaine lettuce is a smart substitute to a corn tortilla. It’s almost entirely water, but will hold your food together and still give you that satisfying crunch.

35. Fish Tacos With Watermelon Salsa

Share on Pinterest

Watermelon salsa supplies a sweet touch to the savory flavors in these fish tacos. And hey—you could also change it up by topping the tacos with another one of the other fresh salsa recipes from above.

36. Roasted Berry and Honey Yogurt Popsicles

Share on Pinterest

Roasting the berries before assembling these yogurt pops makes them extra creamy. Try the recipe with your favorite berries and feel free to up the amount of lemon juice (and add less honey) if you prefer your desserts more tangy than sweet.

37. Strawberry Raspberry Popsicles

Share on Pinterest

Berries are one of the best (and best-tasting) ways to eat your water. The only sugar in this sweet treat comes from nature, so it’s much better for you than most store-bought options.

38. Honeydew-Cucumber Margarita Popsicle

Share on Pinterest

We usually don’t recommend booze if you’re trying to stay hydrated. But the water-filled honeydew and cucumber in these bad boys makes up for the little splash of tequila. Right?

39. Blood Orange Chia Pudding

Share on Pinterest

It’s all about those chia seeds! Blood orange gives this a pretty color, but regular oranges or even grapefruit are all close to 90 percent water and would work just as well in this tart pudding.

40. Frozen Blueberry and Yogurt Kebobs

Share on Pinterest

On their own, frozen blueberries are a great summer snack. But skewered and covered in frozen Greek yogurt, they’re as tasty as your favorite ice cream treat—and much more effective at keeping your body full of water.

41. Fresh Grapefruit “Jello”

Share on Pinterest

Since Jello is mostly water, it seems to be the perfect choice for a hydrating dessert. However, the stuff from the box can be pretty high in sugar. Try this at-home version made with real grapefruit and unflavored gelatin instead. Since grapefruit is mostly water, you’re pretty much just eating, um, water!

42. Strawberry-Banana Frozen Yogurt Pops

Share on Pinterest

All that’s in these homemade popsicles is strawberries, yogurt, all-natural sweetener (choose between honey, maple syrup, or agave—or just leave it out), and banana. They’re fruity, sweet, and perfect for a hot day.

43. Coconut Kiwi Popsicles

Share on Pinterest

Kiwi is low in sugar but high in fiber, and coconut water has been known to help replenish electrolytes and sugars after you sweat a lot (in other words, all summer long).Comparison of coconut water and a carbohydrate-electrolyte sport drink on measures of hydration and physical performance in exercise-trained men. Kalman DS, Feldman S, Krieger DR. Journal of the International Society of Sports Nutrition, 2012, Jan.;9(1):1550-2783. Frozen into popsicle form, this is one powerful pair.

Originally published June 2012. Updated June 2015 and June 2017.