Best Foods for Hydration and Skin Health

Hot days demand more from your body, especially when it comes to hydration. Whether you’re lounging poolside or crushing outdoor workouts, hydration is essential—not just for how you feel, but how you look, too. You don’t have to rely solely on your water bottle to stay quenched. What you eat can play a major role in keeping you hydrated and supporting glowing, healthy skin from the inside out.

Let’s dig into the top summer foods to help you hydrate, protect your skin, and thrive all season long.

The Best Foods for Hydration and Skin Health

Why Hydration Matters More in Summer

Woman hydrating by drinking water or protein, taking break after outdoors exercise

Between rising temps, sun exposure, and more time outdoors, your body loses water faster in the summer. This can lead to fatigue, dry skin, and a sluggish system if you’re not refueling properly. While drinking water is key, eating water-rich foods also helps replenish fluids—and they often come packed with vitamins and antioxidants that support overall health and skin elasticity.

Pro Tip: Refuel your tank with the best foods for hydration—think fruits and veggies with 90%+ water content like berries, melons, and lettuce—plus electrolyte-rich picks, healthy carbs, protein, and fats to recover faster and feel your best post-workout.

Best Hydrating Foods to Add to Your Plate

slices of watermelon for eating foods with hydration

Here are some of the top seasonal picks to boost hydration:

Watermelon: Over 90% water and packed with lycopene, which may help protect your skin from UV damage.
Cucumber: Super hydrating, low-calorie, and perfect in salads or infused water.
Strawberries: A juicy, antioxidant-rich fruit that supports skin repair.
Zucchini: Full of water, fiber, and vitamin C—great grilled or spiralized into noodles.
Coconut water: A natural electrolyte source that helps replenish after sweaty workouts.

Skin-Loving Nutrients to Prioritize

Healthy mix nuts on wooden background. Almonds, hazelnuts, cashews, peanuts, pistachios, Brazilian nuts

Eating for hydration is step one. To really nourish your skin, make sure you’re also getting these nutrients:

Vitamin C: Found in citrus, bell peppers, and berries; helps collagen production.
Omega-3s: From flaxseeds, chia seeds, and salmon; reduces inflammation and dryness.
Vitamin E: In nuts and seeds; protects against sun damage and supports skin repair.
Zinc: Important for healing and reducing acne—try pumpkin seeds or chickpeas.

Don’t Forget to Eat Your SPF

A girl in a linen sundress drinks a fresh green drink made from herbs and vegetables in the kitchen.

While food can’t replace sunscreen, certain nutrients can complement your skincare routine. Lycopene (in tomatoes, watermelon), beta-carotene (in carrots, sweet potatoes), and polyphenols (in green tea, berries) may help reduce sun sensitivity and support skin resilience.

Try this refreshing, protective recipe from the FitOn app: Blender Glowing Green Juice — full of apple, cucumber, ginger, and lime flavor and is the ultimate way to pack in a hefty dose of veggies.

5 Quick Tips to Maximize Hydration From Food

Looking for simple ways to boost hydration and glow from the inside out? These quick tips make it easy to support your skin and body all summer long — no fancy formulas required. Just smart, simple eating.

#1 Pair water-rich foods with a pinch of sea salt

Sea salt on a table

Watermelon, cucumber, and celery are already high in water — but adding a pinch of mineral-rich sea salt (or pink Himalayan salt) can help your body absorb and retain fluids more effectively. Sodium gets a bad rap, but when balanced, it plays an important role in hydration and electrolyte balance.

#2 Eat fruits and veggies raw when possible

Fresh raw vegetable sticks for eating hydrating foods

Raw fruits and veggies tend to have a higher water content than when they’re cooked. Snacking on raw bell peppers, cherry tomatoes, and sliced cucumbers not only hydrates, but delivers essential vitamins that support collagen and skin repair.

#3 Make hydration snacks

Fresh fruit on sticks on wood

Snack smart with hydrating combos like cucumber and hummus, or watermelon and mint on skewers. These combos are refreshing, easy to prep, and packed with both flavor and water.

Bonus: The fiber helps slow digestion, so you stay full and satisfied.

#4 Add chia seeds to water or smoothies

Woman stirring chia seeds in glass of water on wooden table with citrus fruits

Chia seeds absorb up to 10 times their weight in water, creating a gel-like texture that helps retain hydration longer. Stir them into a smoothie, mix into yogurt, or make a chia water with lemon for a hydrating drink with fiber and omega-3s.

#5 Prep frozen fruit or infused ice cubes

Sparkling water with berry and mint ice cubes

Beat the heat with frozen fruit (like grapes or pineapple chunks) or make your own spa-worthy infused ice cubes with berries, herbs, and citrus. These icy treats are more than just pretty — they encourage you to sip more water while offering an antioxidant boost for radiant skin.

Bonus Recipe: Try this Summer Citrus Mint Spritzer — a refreshingly delicious beverage that’s perfect for a hot summer day.

Healthy Skin Starts on Your Plate

Eating for hydration and skin health doesn’t mean overhauling your diet, it’s about adding fresh, seasonal ingredients that do more for your body. By focusing on water-rich fruits and veggies, skin-boosting nutrients, and mindful snacking, you can glow from the inside out all summer long.

Skin-Boosting Summer Foods You Need Right Now