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Summer Season Fruits: fruits that can balance water and nutrition levels in your body - MyHealth

Food And Nutrition

Summer Season Fruits: fruits that can balance water and nutrition levels in your body


Medically Reviewed By
Dr. Ragiinii Sharma

Written By Dr Divya Rohra
on Mar 17, 2022

Last Edit Made By Dr Divya Rohra
on Mar 15, 2024

Summer Season Fruits

Sweating, dehydration, and poor electrolyte balance in the body, these are words that are synonymous with summer. As bright and sunny summer months are, they also bring the risks of heat strokes and poor overall health. People already struggling with chronic diseases find it difficult to cope with the wrath of the summer heat. Active and enthusiastic individuals find themselves withering away in the corner due to a lack of energy. While water compensates for dehydration, our body needs to replenish the lost electrolytes in the process too. Fruits can master both. Not only do they balance water but also the nutrition levels in the body.

Why Should You Add Water-Rich Fruits to Your Diet During Summer Months?

Our body’s physiological functioning and homeostasis are dependent on the water levels in our body. Given that 60% of our body is made of water, it has quintessential importance in every bodily function. During the summer months, we not only lose water through sweating, but are also actively losing salts, electrolytes, and other essential nutrients from our bodies. The easiest way to replenish these lost nutrients is with the help of water-rich fruits. They address the low water in the system and also take care of the lacking nutrients and electrolytes the body needs.

Best Water-rich Fruits to eat in Summer

During the summer months, adding fruits to your diet is ideal for individuals who don’t drink optimal water. The water, vitamins, and minerals help supplement what’s lost via sweat and urine during the summers. Here’s a list of the best seasonal fruits in India that you should eat during summer:

1. Apples

Did you know that apples contain up to 86% water in them? Apples are not just high in water content, but also have an array of vitamins and minerals, all of which contribute to a healthier life during the harsh heat of summer. Apples are easily available throughout the year and are also rich in soluble fibers. These have direct impacts on optimizing the immune system for better well-being during summer. The water content and high vitamins and minerals replenish the lost nutrients, reducing the risks of heat strokes.

2. Mangoes

Since we are particularly looking into seasonal fruits in India during the summer months, mangoes deserve an honorary mention. Mangoes have 83% water content, which effectively combats the summer heatwaves. Like apples, even mangoes have high fiber content, promoting better digestion. However, that’s not all. Mangoes are enriched with beta-carotene, a potent antioxidant that reduces oxidative stress in the body and optimizes immune health. Eating mangoes in moderate quantities can effectively protect against heat strokes during summers.

3. Pineapples

Loaded with up to 83% water content, pineapples are another summer fruit you need to add to your shopping cart. Besides the water content, pineapples are enriched with Vitamin C and electrolytes that the body needs to tide through the harsh adversities of the summer. Also, a cup of freshly squeezed pineapple juice can offer optimal levels of potassium and magnesium, both of which are essential electrolytes for the body. Pineapples are also a rich source of manganese, iron, and folate.

4. Oranges

When talking about summer fruits for maintaining water and nutrition balance, you can’t go wrong with oranges. They have 87% water content and are rich in Vitamin C. Not just for regular days, oranges are also ideal for supporting muscle recovery after a tedious workout during the harsh summer months. The high potassium levels also protect heart functions and reduce the risks of heat strokes and other complications due to fluid imbalance in the body. Besides the water and Vitamin C content, oranges also have high flavonoid content, which supports optimal immune functions.

5. Papaya

Loaded with 88% water, papayas are another summer fruit that can support your health and overall well-being. Not just eating, even applying ripe papaya on the skin has potent benefits in relieving sunburn and reducing the tan lines on the body during the summer months. As for the health benefits, papaya improves the body’s water retention, thereby regulating the fluid balance in the body. Also, papaya has low-sodium levels and is a potent source of Vitamin A, which hydrates and nourishes the body during the peak summer months.

6. Cantaloupe

If you are on a quest to lose weight during the summer months, eating cantaloupe can support your weight-loss journey. This low-calorie fruit has 90% water content, making it ideal for the heat waves of the summer months. Besides the high-water content, cantaloupe is enriched with Vitamin A and C and is a rich source of several minerals like calcium, folic acid, iron, copper, zinc, etc. So, if you sweat heavily and water isn’t sufficing or replenishing your lost electrolytes, eating a bowl or two of cantaloupe can help. Cantaloupes also have high potassium levels that protect the heart functions and reduce risks of strokes during summer.

7. Grapefruit

With up to 91% water content in them, grapefruits are hands down one of the healthiest fruits that you can eat. It is low in calories and high in nutrients, making them ideal for people on a weight loss journey. Besides that, grapefruits have high potassium and low sodium levels, which help improve heart functions like no other. The high potassium also checks the blood pressure levels, which can fluctuate a lot during the hot summer months.

8. Watermelon

Last on the list is the maximum water content in the summer fruit list. Watermelons contain up to 92% water content. Besides water, watermelons are a good source of Vitamin A, Vitamin C, and magnesium. Eating a slice or two of watermelon during the summer months replenishes the body’s fluid balance and reduces the risk of heat strokes due to irregular and heightened blood pressure.


Despite the challenges, the summer months bring a lot of brightness and sunshine into people’s lives. However, the scorching heat can alter and negatively impact your health if you don’t take proper precautions. Adding water-rich fruits and vegetables to the diet can support your well-being in more ways than one. If you were looking for a list of the best seasonal fruits for summer, we hope this article gives you all the answers.

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