Hydration Heroes: Raw Fruits and Veggies

Article contributed by: Andrea Coffin , Maine SNAP-Ed Nutrition Educator

Drinking enough water every day is key to overall health. As the summer heat kicks in, most people instinctively reach for cold drinks - and more of them.

Staying hydrated helps regulate your body temperature, supports digestion, and helps your brain function optimally. Every cell in your body needs water. Many fruits and vegetables are made up of over 90% water. In addition to hydration, fruits and vegetables offer important vitamins, fiber, antioxidants, and natural electrolytes. The water you consume through the foods you eat may be absorbed more slowly than the water you drink, which will keep you hydrated longer.

Here’s a sample of the water content of some of the most hydrating fruits and vegetables: 

• Cucumbers (96%)

• Iceberg lettuce 96%

• Radish (95%)

• Celery (95%)

• Tomatoes (94%)

• Bell peppers (92%) 

• Strawberries (92%) 

• Watermelon (92%)

One of the simplest ways to take advantage of these water-packed foods is with a leafless salad. Below are two recipes for delicious, nutritious, and hydrating summer salads. These can be served as a side dish or enjoyed on their own. 

Celery and Radish Salad

Makes 5 servings (2/3 cup each)

Ingredients

1 radish bunch, chopped into fine slices

4 celery stalks, chopped

2 tomatoes, chopped

½ cup cilantro, chopped, or ½ cilantro bunch

4 tablespoons fresh lime juice or juice from 1 lemon

1 tablespoon olive oil

¼ teaspoon table salt

¼ teaspoon black pepper, optional

Instructions

1. Chop radishes into thin slices. Put chopped radishes to a bowl. Add fresh lime juice, olive oil, and salt to the radishes. Let it stand for 2 minutes.

2. Add chopped celery, tomatoes, and cilantro to the bowl with radish.

Mix well.

3. Serve immediately or keep refrigerated.

Watermelon, Cucumber, and Feta Salad

Makes 6 servings (½ cup each)

Ingredients

For the Dressing

2 tablespoons olive oil OR vegetable oil

3 tablespoons lime juice (about 1.5 limes)

1/4 teaspoon salt

For the Salad

5 cups seedless watermelon (about 1 small melon), cubed

1 medium cucumber, sliced into half moons

1 cup red onion, thinly sliced

⅓ cup crumbled feta cheese

⅓ cup torn mint OR basil leaves

1 pinch salt

½  (jalapeño or serrano) pepper (optional)

⅓ cup pumpkin seeds (optional)

Instructions

1.  Make the dressing: In a small bowl, whisk together the oil, lime juice, and salt.

2. Arrange the watermelon, cucumber, and red onions on a large plate or platter. Drizzle with half the dressing. 

3, Top with the feta, mint or basil, pumpkin seeds and jalapeño pepper, if using, and drizzle with remaining dressing. 

Season to taste and serve. Will keep in the refrigerator for 3-4 days but will become soggy with storage.

About Maine SNAP-Ed

Maine SNAP-Ed is a program designed to help eligible Maine families shop, cook, and eat healthy foods on a budget. Funded by the USDA’s Supplemental Nutrition Assistance Program (SNAP), the program offers hands-on nutrition education through classes in schools, community centers, healthcare settings, and food pantries across the state.

Maine SNAP-Ed works toward these key goals:

• Improving access to nutritious food—especially fruits and vegetables—by partnering with local producers and community programs like FarmDrop.

• Helping people develop lifelong healthy eating habits, with an emphasis on simple, affordable meals that are easy to prepare.

• Reducing the risk of chronic disease through nutrition education and lifestyle support.

These goals align with the federal SNAP-Ed mission to empower individuals and families to make healthier food and lifestyle choices, ultimately contributing to stronger, healthier communities.

By highlighting local ingredients and encouraging creativity in the kitchen, programs like these support both individual health and community wellbeing. Whether you’re a beginner cook or looking for fresh inspiration, SNAP-Ed is here to help you build confidence, learn new skills, and enjoy the benefits of healthy eating—one delicious bite at a time.

Healthy Acadia’s Maine SNAP-Ed Nutrition Educators offer year-round cooking and nutrition classes in partnership with schools and organizations throughout Hancock and Washington counties. To learn more or schedule a class, contact Shannon (shannon.cherry@healthyacadia.org) or Andrea (andrea.coffin@healthyacadia.org) in Washington County, or Amy (amy.russell@healthyacadia.org) or Christine (christine.dentremont@healthyacadia.org) in Hancock County.