Beating the Texas Heat

By Emily Kasmiroski, Baptist Dietetic Intern
Reviewed by Katy Bowen, MS, RDN, LD, Community Outreach Director, CHEF

Summer is upon us and while we think about vacations and spending the day in the sun, hydration is the key to beating the Texas heat! Hydration is a critical component for keeping you and your family healthy and on the go this summer. Water is considered an essential nutrient and is needed for all body functions. It also is sugar-free, caffeine-free, and calorie-free, making it the best choice for hydration.

While drinking water is the first thing that comes to mind when we think hydration, did you know that there are many foods that contain large amounts of water? Foods such as watermelon, cantaloupe, honey dew melon, strawberries, tomatoes, green peppers, cauliflower, cucumber, celery, spinach, broccoli, and baby carrots all have high water content. These fruits and veggies all make great additions to add extra flavor to plain water.

Generally, your child should drink six to eight cups of water each day and eat the recommended number of servings of fruits and vegetables.

Enjoy this CHEF approved recipe for enhancing your water and staying hydrated!

Cucumber Mint Infusion


  • 1 English cucumber, thinly sliced
  • 1 small bunch mint
  • 2 quarts water


  1. Combine cucumber, mint, and water in a large pitcher. Press down gently on the cucumber and mint with a wooden spoon to muddle a little.
  2. Let the water infuse in the refrigerator for 2-4 hours.
  3. Serve with ice. You may also top with a bit of seltzer water for carbonation.