AARP Foundation. For a future without senior poverty.

Healthy & Hydrating Summer Snacks

As temperatures rise, keep these refreshing bites in mind.

Slices of watermelon in the shape of pizza with yogurt, fruit, and other toppings.
  • Share on Facebook
  • Share on Twitter
  • Share on LinkedIn

During the summer months, the heat can zap our energy.

If you’re feeling depleted, it’s a good idea to keep an eye on your hydration. According to the American Heart Association, dehydration can lead to problems ranging from swollen feet and headaches to life-threatening illnesses such as heat stroke.

Eating more fruits and vegetables may help you avoid becoming dehydrated this time of year. The natural sugar in some fruits, however, may not be a good idea for certain health conditions, so be sure to enjoy them in moderation.

With all of this in mind, we’ve rounded up our favorite refreshing refueling ideas for you to consider.

Bon appétit!

Watermelon Pizza

The aptly named watermelon is 94% water, so just eating a slice of this sweet melon can help you stay hydrated. It’s also in season, making it a more affordable snack option. Here, we offer you a choice of sweet or savory snack options.

Watermelon Dessert Pizza

  1. Cut an inch-thick slice of watermelon from the center of a round melon to make a circle shaped like a pizza.
  2. Mix ½ cup low-fat plain yogurt, 1 teaspoon honey, and ¼ teaspoon vanilla extract in a small bowl.
  3. Spread yogurt mixture on top of watermelon slice.
  4. Top with 1 to 1 ½ cups of berries (sliced strawberries, raspberries or blackberries).
  5. Add 1 tbsp of freshly torn mint.
  6. Cut into wedges and serve immediately.

Greek Watermelon Pizza

  1. Cut an inch-thick slice of watermelon from the center of a round melon to make a circle shaped like a pizza.
  2. Dice ⅛ cup of tomato and chop 1 tablespoon of pitted Kalamata olives.
  3. Sprinkle tomato and olives on the watermelon slice.
  4. Add ¼ cup crumbled feta cheese
  5. Add 1 tbsp of freshly torn mint
  6. Cut into wedges and Serve immediately.

Chocolate-Covered Banana Pops

One of the best-known sources of potassium, bananas are a healthy snack choice. Frozen bananas are a refreshing way to beat the heat — they’re more nutritious popsicles. This recipe is a great way to use up items hanging out in your pantry, too.

Ingredients

  • 3 bananas
  • 1 cup of semisweet or dark chocolate chips
  • Popsicle sticks
  • Toppings of your choice: nuts, coconut flakes, dried fruit.
  • Optional: Drizzle with nut or seed butter
  • Wax or parchment paper

Directions

  1. Peel and slice bananas in half. Insert a popsicle stick into the flat end.
  2. Lay the bananas on parchment or wax paper and place in the freezer for at least 2 hours or overnight.
  3. Melt the chocolate in the microwave for about 2 minutes, stirring every 30 seconds with a clean, dry spoon.
  4. Dip the frozen banana into the melted chocolate, using a spoon to cover the banana in chocolate.
  5. Sprinkle or drizzle on any toppings while the chocolate is still wet, then place on a piece of parchment paper and allow the chocolate to fully harden.
  6. Serve immediately or wrap in parchment paper and freeze for up to two weeks.

Refreshing Cucumber Smoothie

Cucumbers have even more water than watermelon, so they’re a great way to boost your hydration levels. You can add them to a glass of water any time. To get even more hydration, turn them into this simple smoothie.

Ingredients

  • 2 medium cucumbers
  • Juice of 1 lime or 1 tbsp. lime juice
  • ½ cup water
  • 1 cup ice
  • 3 – 4 tbsp. sugar or honey
  • Blender

Directions

  1. Peel, seed, and chop the cucumbers into small chunks.
  2. Add water and lime juice to the blender, then add chopped cucumbers and ice.
  3. Add sugar or honey.
  4. Blend until creamy and pour into a glass.

Find Affordable Ingredients Near You

Whether you’d like to follow these summer recipes or find other nutritional options, there are many programs available to help you meet your needs.