12 Hydrating Recipes Under 275 Calories

Staying hydrated helps you stay mentally fresh and aids weight loss by preventing overeating. While roughly 80% of hydration needs come from fluids like water and tea, the remaining 20% comes from high-water foods like fruits (watermelon, raspberries and strawberries) and veggies (cucumbers, leafy greens, etc.), which provide lots of nutrients for very few calories. From fruit-based salads to refreshing smoothies, these hydrating recipes are both refreshing and nutritious — all for less than 275 calories per serving.



Hydrating Recipes Under 275 Calories

Freezing watermelon briefly compresses the texture and intensifies the flavor, making for a cool, restaurant-style salad that’s actually a breeze to make. Soaking the onions in ice water makes them crunchier and more mild tasting.


  • 1 pound (453g) peeled, seedless watermelon
  • 1/2 teaspoon salt
  • 1/4 small (27g) red onion, very thinly sliced
  • 3 tablespoons (44 ml) fresh lemon juice
  • 1 tablespoon lemon zest, finely grated
  • 2 teaspoons honey
  • 2 tablespoons olive oil
  • Black pepper, to taste
  • 3 cups (2 ounces/57g) arugula or baby spinach
  • 1/3 cup (38g) crumbled feta cheese
  • 4 tablespoons (5g) torn fresh mint leaves


Cut the watermelon into 1-inch cubes. Sprinkle with salt and place in an even layer in a large zip-top plastic bag. Press out as much air as possible and lie the watermelon flat in the freezer. Place a few items on top to weigh the fruit down (such as bags of frozen vegetables). Freeze for 2 hours.

Meanwhile, soak the sliced red onions in a large bowl of ice water. In a separate bowl, whisk together the lemon juice, zest and honey. Slowly whisk in the oil and season with pepper.

Remove the watermelon from the bag and transfer to a large serving bowl. Drain the red onions, pat them dry and add them to the bowl. Add the arugula and dressing; toss to coat. Sprinkle the cheese and mint over the top of the salad and serve immediately.

Serves: 4 |  Serving Size: 2 cups

Nutrition (per serving): Calories: 132; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 6g; Cholesterol: 11mg; Sodium: 410mg; Carbohydrate: 15g; Dietary Fiber: 2g; Sugar: 14g; Protein: 3g



Turmeric is a superfood packed with antioxidants and anti-inflammatory compounds. It also makes this fruity Mango-Mandarin Smoothie a gorgeous shade of gold. Garnished with juicy mandarin segments, it’s a breakfast fit to kick off a great day.


  • 1 medium mango, peeled, cubed and frozen
  • 1 1/4 cups (10 ounces/300 ml) 0% Greek yogurt
  • 1 tablespoon (15 ml) fresh turmeric, chopped
  • 1 cup (240 ml) mandarin sections, save 8 sections for garnish


The day before, prep the mango, place on a sheet pan and freeze until solid, then transfer to a freezer-safe container.

Place the yogurt, turmeric, mandarin sections (reserving 8) and frozen mango in a powerful blender. Blend until smooth and creamy.

Divide the smoothie between two glasses. Garnish with mandarin sections, either skewered on 5-inch skewers or placed on top of the smoothie.

Serves: 2 | Serving Size: 1/2 recipe

Nutrition (per serving): Calories: 244; Total Fat: 1g; Saturated Fat: 0g; Monounsaturated Fat: 0g; Polyunsaturated Fat: 0g; Cholesterol: 5mg; Sodium: 65mg; Carbohydrate: 46g; Dietary Fiber: 5g; Sugars: 39g; Protein: 17g

Nutrition Bonus: Vitamin A 50%; Vitamin C 147 %; Calcium 21%; Potassium 20%; Iron 10%