As summer is heating up its even more important to stay hydrated. When the thermometer rises so does your need for water. The old rule of thumb is to drink at least 8 glasses of water.

However, about 20% of your water intake should come from solid foods. Here is a list of water-rich fruits and vegetables, which are at least 90% water by weight, that will help you stay hydrated.

Fruits:

1. Cucumber – With a water content of 96.7% cucumber has the highest water content of any solid foods. And it’s perfect in salads or dipped in hummus!

2. Tomatoes – Tomatoes are 94.5% water. Cherry or grape tomatoes make a great hydrating and convenient snack that you can just pop in your mouth.

3. Watermelon – This summertime favorite is 91.5% water. Watermelon is also one of the greatest sources of lycopene, a cancer-fighting antioxidant. In addition to all of that, watermelon contains vitamin A, vitamin C, fiber and potassium.

4. Strawberries – Of all the berries, strawberries have the most water, with a water content, 91%, and the most vitamin C. Strawberries also contain folate, a B vitamin that increases the

5. Grapefruit – This juicy, tangy citrus fruit is 90.5% water and has a good source of phytonutrients and vitamin C.

6. Cantaloupe – Cantaloupe, with a water content of 90.2%, gives you more bang for your buck.One six-ounce serving- about one-quarter of a melon- contains just 50 calories but contains 100% of your recommended daily intake of vitamins A and C. This sweet melon is lovely for

Vegetables:

1. Iceberg lettuce – In addition to having a water content of a whopping 95.6%, iceberg lettuce is also a good source of potassium, folate, antioxidants and smaller amounts of vitamins C and K. So pile it on your sandwiches and burgers. Better yet, ditch the bread and buns and use it as a wrap for sandwiches and burgers.

2. Celery – Celery has a water content of 95.4% and is packed with fiber. This combination keeps you feeling fuller for longer. It is also contains folate, and vitamins A, C, and K.

3. Radishes – Radishes are 95.3% water and are filled with antioxidants such as catechin (also found in green tea). Their tangy taste make them a great fixture in salads.

4. Green Peppers – Bell peppers of all colors are high in water content but green peppers are 93.9% water while red and yellow peppers are 92% water. Green peppers have a slight bit more water and just as many antioxidants as red and yellow peppers.

5. Cauliflower – Cauliflower has a water content of 92.1% and is an excellent source of vitamin C, vitamin K, and folate.

6. Spinach – Spinach has a water content of 91.4%. Even though iceberg lettuce may have a higher water content, spinach is loaded with important nutrients. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and vitamin E – an important antioxidant for

7. Broccoli – Broccoli has a water content of 90.7% and contains fiber, iron, potassium, vitamin A, vitamin C and sulforaphane- a compound that boosts the body’s protective enzymes and gets rid of cancer-causing chemicals.

8. Baby carrots – With a water content of 90.4%, baby carrots have 2.3% more water than full-size carrots. Their convenient size makes them great for snacking!