Hydrating Summer Salad: Our Dietitian’s Favorite Side Dish.

Hydrating summer salad

Table of Contents

Summer is in full swing! The summer months are perfect for staying active and having a great time outdoors. While we are all spending more time enjoying the outdoors, there is no denying that it is hot outside. With the heat of the summer months, it is more important than ever to stay hydrated. Water is vital for nearly all biological processes in the body. In addition to the usual recommended intake of water (½ of your body weight in fluid ounces), I love to share ways to help hydrate your body through foods. My summer salad is so easy to make and would be a great addition to your summer gatherings. I hope that you try it and enjoy! 

Summer Salad

The perfect summer side! Everyone loves a summertime Bar-b-que. Though delicious, Bar-b-que foods tend to be a little on the heavier side. With that in mind, we wanted to give you a recipe that brings a delicate freshness, and lots of hydration, to the party! This functional recipe is designed to support your hydration by incorporating key ingredients that offer fruits, vegetables, and herbs that have a high water content. 


Watermelon – ½ large watermelon, peeled & cubed 

Cucumber – 2 medium cucumbers, cubed 

Mint – 10-15 leaves, finely chopped

Basil – 10-15 leaves, finely chopped

Feta cheese – ¾ cup, crumbled 

Sunflower seeds – 2 tablespoons

Red onion – ½ onion, chopped 

Extra virgin olive oil – 1-2 tablespoons 

Lime juice – 1-2 tablespoons 

Salt & pepper –  to taste

Benefits of Ingredients:
  • Watermelon and cucumbers are over 90% water by volume, making them very hydrating produce to add to your diet. 
  • Red onion is rich in a flavonoid called Quercetin that is very beneficial for our cardiovascular, immune, and gut health. 
  • Sunflower seeds and extra virgin olive oil are both rich in omega fatty acids, making them very anti-inflammatory and heart healthy. 
  1. Cube watermelon and cucumber. 
  2. Finely chop mint and basil leaves.
  3. In a small and separate bowl, combine extra virgin olive oil, lime juice, salt and pepper (to taste).
  4. Combine all ingredients in a large mixing bowl and drizzle over the dressing.
  5. Enjoy!

Staying hydrated is essential for having a healthy and fun summer. Adequate water intake can sometimes feel a little daunting, so this salad is a great hack to keep your body hydrated throughout the summer. Interested in learning more about how your diet can impact your health? Get to know our dietitian, Aislinn! Or learn more about Functional Nutrition at R3 Health!

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