Here are nine nutritious food items with high water content to help you stay hydrated during the summer heat:

Watermelon: Watermelon is approximately 92% water, making it an excellent hydrating fruit. It’s also rich in vitamins A and C, antioxidants, and amino acids.

Cucumber: Cucumbers are about 96% water and low in calories. They are also a good source of vitamin K and antioxidants.

Berries (Strawberries, Blueberries, Raspberries): Berries are not only delicious but also hydrating. They are rich in vitamins, antioxidants, and fiber. Strawberries, in particular, contain about 91% water.

Oranges: Oranges are about 86% water and are a good source of vitamin C, potassium, and antioxidants.

Pineapple: Pineapple has a high water content (about 86%) and is rich in vitamins, minerals, and enzymes that aid digestion.

Coconut Water: Coconut water is a natural source of electrolytes, such as potassium and magnesium, which can help replenish lost fluids and minerals.

Lettuce (Iceberg, Romaine): Lettuce varieties like iceberg and romaine are high in water content, with iceberg lettuce containing about 96% water.

Zucchini: Zucchini is about 95% water and is also a good source of vitamins A and C, potassium, and antioxidants.

Tomatoes: Tomatoes are about 94% water and are rich in vitamins A and C, potassium, and the antioxidant lycopene.

Consuming these hydrating and nutritious foods into your diet can help you stay cool, hydrated, and nourished during the hot summer months.