Choosing the right snack in summer is not just about curbing hunger but about finding refreshing and hydrating options that will keep you going through the day under the hot sun.

While drinking plenty of water is key to staying hydrated, especially in the summer, the food you eat plays an important role as well. Fruits, in particular, are packed with water, and you can also combine them with some other healthy options for a refreshing snack that will help you beat the heat without weighing you down. Here are some top suggestions.

Watermelon Slices

If you’re looking for hydrating snacks, watermelon is hard to beat. This sweet and refreshing fruit is made up of over 90% water. You can slice it up or cube it, and it’s super easy to take on the go as well. On a really hot day, consider freezing the slices for a snack that will also cool you right down.

Frozen Grapes

Speaking of frozen snacks, it doesn’t get much more simple and satisfying than frozen grapes. They don’t even require any slicing—just stick them right in the freezer for a couple of hours and enjoy. They’re naturally sweet, packed with water, and will keep you cool on hot afternoons.

Cucumber and Hummus

Cucumbers are another hydrating superstar, with a water content of around 95%. Slice them into rounds or spears and dip them in hummus for a snack that’s both refreshing and filling. The creamy hummus adds a bit of protein and fibre, making this duo a great option for lasting energy on a hot day.

Celery with Peanut Butter

Like cucumber, celery is mostly water, and it also has a delicious pairing: peanut butter! This combo balances hydration with protein and healthy fat, helping you feel fuller longer. If peanut butter isn’t your thing, then try almond butter or even cream cheese for a different twist.

Caprese Skewers

If you’re looking for something more on the savoury side, then try skewers with cherry tomatoes, fresh mozzarella balls, and basil. Tomatoes are high in water, and the mozzarella adds a bit of protein and fat to round things out. Drizzle with a touch of olive oil or balsamic glaze for extra flavour. You can store the skewers in the fridge before serving them for an even cooler snack.

Greek Yogurt with Fresh Berries

Greek yogurt is hydrating, high in protein, and full of probiotics that are good for your gut. Add in some fresh summer berries with a high water content like strawberries, blueberries, or raspberries, and you’ve got a refreshing snack that also satisfies your sweet tooth. A sprinkle of granola can give it a satisfying crunch as well.

Coconut Water Smoothie

Coconut water is a fantastic source of electrolytes, and smoothies are a great way to hydrate and snack at the same time. Combine some coconut water with frozen pineapple chunks for a tangy, tropical touch and bananas for the creaminess, then blend it up for summer in a glass!

With the right snacks, you can keep your body cool and refreshed during the summer months. Just look for foods high in water content, pair them with protein or healthy fats for balance, and keep things light and fresh.