10 Hydrating Recipes to Help You Reach Daily Hydration Goals
Ok, so when we think of hydration, we usually picture water bottles, juices, or sports drinks. But have you ever thought of eating water? Yup, that’s right! Many foods, especially fruits and vegetables, are packed with water and can help you stay hydrated throughout the day.
If you are someone who often forgets to drink water or just needs reminders to come up with different ideas to drink, then this could be the one.
Many foods, especially fruits and vegetables, are packed with water and can help you stay hydrated throughout the day.
Here are 15 hydrating, delicious, and soul-satisfying recipes, all under 250 calories, and no, we are not talking about boring salads.
1. Cucumber Yoghurt Bowl
This cool bowl would be like a soothing dish for your body. Cucumber has over 95% water, and paired with protein-rich yogurt, it’s perfect for hydration and digestion.Ingredients
½ cup plain Greek yoghurt
½ cup cucumber, chopped
A pinch of salt
Mint leaves
Squeeze of lemon
2. Watermelon Feta Salad
Perfect combination of sweet, salty, and juicy. This salad is a summer favorite of many kids and adults, too. Watermelon is 92% water and full of electrolytes like potassium.Ingredients
1 cup watermelon cubes
1 tablespoon crumbled feta cheese
A few mint leaves
½ teaspoon balsamic glaze
3. Chia-Infused Coconut Water
This isn’t a full meal but a great hydrating drink that could keep you full for hours, along with its vitamins and minerals from it.Ingredients
1 cup unsweetened coconut water
1 teaspoon chia seeds
Slices of lemon or orange
Let it sit for 15 minutes so chia seeds can swell up and give you a jelly-like texture.
4. Zucchini Noodles Salad
Zoodles are a highly nutritious, low-calorie alternative to regular pasta.Ingredients
1 medium zucchini spiralized
¼ cup cherry tomatoes
1 tablespoon olive oil
A squeeze of lemon
Salt and pepper to taste
A spoonful of hummus for creaminess can add a lot more depth and flavor to your dish.
5. Chilled Tomato Gazpacho
This cold Spanish soup is hydrating and bursting with flavors. Serve it with a couple of ice cubes and a basil leaf on top, and you’re good to go.Ingredients
1 Medium tomato
11/4 cucumber
¼ bell pepper
¼ onion
½ teaspoon olive oil
Salt and garlic to taste
Blend and chill
6. Pineapple Mint Smoothie
This sweet and cooling drink feels like a tropical vacation in a glass. Pineapples are highly rich in water and bromelain, which helps in digestion.Ingredients
½ cup frozen pineapple
½ cup banana
A few mint leaves
½ cup coconut water
Blend until smooth
7. Spinach Watermelon Smoothie
Do not let your greens go away so easily. So, utilize all your senses to make this amazing spinach-watermelon smoothie for hydration purposes. Blend until you get the creamiest concoction, and you won’t even taste spinach.Ingredients
1 cup watermelon
A handful of spinach
½ banana
A few ice cubes
½ cup water
8. Stuffed Bell Pepper
Crunchiest, juiciest bell pepper stuffed with a light mix of cottage cheese and veggies. Bake for 10-15 minutes or eat it raw for extra hydration. However, make sure to wash it properly and look out for any dirt.Ingredients
1 bell pepper, halved
2 tablespoons chopped cucumber
1 tablespoon of tomatoes
Salt, pepper, and herbs
9. Chilled Cucumber-Avocado Soup
Creamy but dairy-free, this soup is ultra-hydrating and satisfying. Avocados add healthy fats to keep you full, while cucumbers hydrate.Ingredients
½ avocado
½ cucumber
¼ cup cold water
Salt, lemon, and herbs
Blend and serve cold
10. Coconut Mango Chia Pudding
Want a dessert that hydrates? This is exactly what you should be looking for after a heavy meal. Coconut Mango Chia pudding will hit all the right spots and give you the perfect balanced ending to your day.Ingredients
½ cup coconut milk
1 tablespoon chia seeds
¼ cup chopped mango
Sweetener (optional)
Final Thoughts
Hydrating foods aren’t just for hot summer days- they are helpful all year round. If you are someone who struggles with drinking enough water, these recipes are a sneaky and tasty way to boost your intake. Plus , when meals are under 250 calories, you can enjoy them without any guilt, right! Whether you are cooling down after a workout, preparing a light lunch, or just craving something fresh, these 10 hydrating recipes are easy to make and delicious to eat. So which one are you going to try out first? Let us know your favorites and follow us on Instagram, Facebook, and TikTok.
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