Cool as a Summer Cucumber
June 2, 2026
Tasty ways to stay cool and hydrated this summer
By K L Doty
As summer fast approaches, so does the anticipation for weekend cookouts and a seasonal splurge on vacation swimwear. But if I could guess, the last thing on your mind is how to nutritionally prepare for unexpected heat waves or get the most out of a blackberry harvest. I’m here to give you a few tips on summer health safety and how to maximize your fun in the sun.
While hydration is essential to help facilitate regular physiological functions (like digestion and blood flow), it also transports and delivers nutrients into cells and muscles for optimal absorption (Farrant, n.d.). The human body creates a minimal amount of water on its own, but sufficient intake is required to prevent organs from working overtime (Lewis III, 2024). Not to mention, when toxins build, like uric acid (a breakdown of purines from food items like red meat, beans, and beer), it is sweat and urine that will eliminate them (MedlinePlus, 2025). We want this! Otherwise, blood pressure, body temperature, heart rate, and kidney function become compromised thanks to the uncomfortable and dangerous reality of dehydration.
I like to start my day with two 8-oz glasses of water. One to compensate for the lack of fluid intake during sleep, and one to gear up for the day ahead. And no need to get disgruntled by the age-old demand of downing eight glasses between sunrise and sunset. That’s dated advice! Some people need less water, while some may need even more. Personally, I max out at four or five glasses!
Listen to your body (and the science), not trends. And keep in mind that too much of a good thing is not very good. Over-hydration causes loss of important electrolytes, like sodium, magnesium, calcium, and phosphate. Think of these minerals like sources of electricity for the brain. Mass consumption of water can be hard on your kidneys or even cause internal drowning (Radcliff, 2023). Do the research by consulting a doctor or nutrition professional to better understand fluid requirements for your body type, climate, and lifestyle needs.
Beyond proper hydration, we can liven our plates with seasonal produce – preferably locally sourced! To begin with, think of watermelon and citrus fruits. While watermelon is known for vitamin C, it also contains vitamins A and B6, along with fiber, natural sugar, lycopene, magnesium, and sodium. And being made of 90% water (hence the name), what a very sweet and smart way to tackle summer hydration needs (Sweeney and Young, 2023).
Citrus fruits like oranges, lemons, and grapefruit are also notorious for their vitamin C content, but their level of antioxidants assist the body in temperature control, as do cucumbers thanks to their significant water content that is naturally chilled (Technogym, 2025; Sweeney and Young 2023). Other summertime food items to shine the spotlight on are red onions for their unique ability to protect against sunstroke, mint for its ability to cool the body, and fiber-packed avocado that aids in digestion, allowing for the digestive system to produce less heat as it breaks down food (Technogym, 2025).
Seasonally, you can rely on cantaloupe, berries of all kinds, cherries, peaches, plums, apricots, nectarines, grapes, corn, squash, okra, and tomatoes (Whole Foods Market, n.d.).
Whether it’s fluids or fruit, look no further than your kitchen for a simple and satisfying solution to beating the summer heat.
