July 1, 2024 By Maura Zambarano

Foods to Fight Dehydration: 5 Fresh Fruits and Veggies

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Dehydration is dangerous no matter what your age, but seniors are at a greater risk for dehydration than other age groups. Dehydration can happen quicker than you think and can cause damage before you have a chance to rehydrate.


Fortunately, guzzling water isn’t the only way to stay hydrated. Adding hydrating foods into your summer diet can be as easy as incorporating more summer salads into your meals or topping off a barbeque with fresh fruit or even refreshing popsicle.


Fruits and vegetables contain large amounts of water and are packed with important nutrients to keep you hydrated and keep your immune system strong.


Since many of the most hydrating fruits and vegetables thrive in the sunny northern California climate, it is easy for Paradise Valley to utilize fresh local produce across the entire campus.  As a bonus, there are multiple raised beds and other opportunities for residents to grow their own gardens if they choose.


If you don’t have a green thumb or want a wide variety of seasonal options, there are several local markets and produce stands minutes from Paradise Valley Estates.



Try these 5 fresh and hydrating foods to add essential nutrients and hydration to your diet:


Melons– watermelon, cantaloupe and honeydew are excellent water-rich choices


Strawberries– 91% water, strawberries are an excellent option


Zucchini– Zucchini is typically in season all summer long and is a whopping 95% water


Cucumber– one of the most versatile options for adding vitamins, flavor, and hydration to your diet. Cucumber can be added to water, make an excellent base for summer salads and are a crunchy snack when sliced and lightly salted


Leafy Greens– Spinach, lettuce and kale are all versatile, delicious, and water-rich



Easy Cucumber Salad Recipe


Photograph of a small floral decorated bowl containing a cucumber salad garnished with leafy green parsley. BokChoy and celery are laying on the table in the background, somewhat out of focus. a silver spoon is lying on the table next to the bowl of cucumber salad

Fresh Cucumber Salad




PREP TIME 5 mins


SERVINGS 2 to 4 servings


Cucumbers can vary in their level of bitterness. Usually the older they are, the more bitter they are—and the seeds are often more bitter than the flesh. Once you cut into a cucumber, taste it. Scrape away any bitter seeds or soak the chopped cucumber in salt water to help offset the bitterness.

We almost always peel thick-skinned cucumbers, but there are some varieties with thin, mild peels that you don’t need to peel. Taste first if there is a question.

To chop the basil, chiffonade it by stacking the leaves on top of each other, rolling them up like a cigar, and taking thin slices from one end to the other.




  • 1 to 2 large cucumbers (or 4 to 5 smaller cucumbers)
  • 1 to 2 tablespoons chopped fresh dill, basil, or Thai basil (see Recipe Note)
  • 2 to 3 tablespoons seasoned rice vinegar
  • Salt and pepper to taste



Prep the cucumbers:

  • If using thick-skinned cucumbers, peel them. Seed them if they are very seedy. There is a lot of flavors right around the seed, so if the cucumber’s seeds are still small and tender, you can easily leave them in.
  • Quarter the cucumbers lengthwise, then slice crosswise.


Make the salad:

  • Combine sliced cucumbers with all other ingredients in a bowl and toss to coat.


Serve the salad:

  • You can serve this immediately or make ahead (up to a couple of hours) and chill.



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