Yes, even dessert can help you meet your hydration needs

When the summer heat is at full throttle, it’s critical to sip plenty of water and other quenching beverages to stay well hydrated. But it’s not just what we drink that matters — what we eat has a bigger impact than you might think. On average in the United States, an estimated 22% of our fluid intake comes from food, so choosing the most water-rich options can definitely make a difference.

Some of the most hydrating foods are in peak season this time of year — tomatoes, cucumbers, zucchini, melon, berries, peaches, grapes — but nearly all produce contains at least 70% water, so you can’t go wrong with whatever fruits or vegetables you like best. Milk (dairy or plant-based), yogurt and cottage cheese are also high in water, making chilled dishes such as smoothies, cold soups and overnight oats especially refreshing and replenishing.

Yes, even desserts can help you get the fluid your body needs. These frozen fruit pops are the most craveable way to beat the heat I can think of. They are a simple blend of pineapple (one of the most water-rich fruits), light canned coconut milk (for liquid and luscious creaminess with less saturated fat), dates (to add sweetness without any added sugar) and a brightening squeeze of lime juice. Just pour the pureed mixture into ice pop molds and freeze until they are set. You wind up with a cool, creamy dessert that brims with beachy piña colada flavor. Hooray for a healthful, tasty treat that hydrates, too.

• Ellie Krieger is a registered dietitian nutritionist and cookbook author who hosts public television’s “Ellie’s Real Good Food.” Learn more at elliekrieger.com.

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Piña Colada Ice Pops

One (13.5-ounce) can well-shaken light coconut milk

2¼ cups (12½ ounces) diced fresh pineapple (¾-inch dice)

3 large pitted Medjool dates (2¼ ounces total), plus more as needed

1½ teaspoons fresh lime juice (from ½ lime)

In a blender, combine the coconut milk, pineapple, dates and lime juice, and process until smooth. Taste, and blend in another 1 or 2 dates, if needed, depending on the sweetness of the pineapple. You should have about 3¾ cups.

Divide the mixture among 10 (3-fluid-ounce) ice pop molds. (You may have 1 to 2 tablespoons of the mixture left over, which can be saved for another use, such as smoothies.) Cover the molds, insert the ice pop sticks and freeze until set, at least 6 hours.

Unmold and serve right away.

Servings: 10 (makes 10 pops)

Active time: 20 minutes; total time: 6 hours 20 minutes, including freezing time

Note: You’ll need 10 (3-fluid-ounce) ice pop molds, or small, freezable cups with ice pop sticks. You can use other size molds or cups, if desired, though the yield will vary.

Make ahead: The ice pops need to set in the freezer for at least 6 hours before serving.

Storage: Freeze for up to 3 months.

Substitutions: For light coconut milk, use full-fat coconut milk. For Medjool dates, use other dates of an equal weight. For fresh pineapple, use frozen pineapple, partially defrosted until softened. For lime juice, use lemon juice.

Nutritional facts per pop: Calories: 64, Fat: 3 g, Saturated Fat: 2 g, Carbohydrates: 11 g, Sodium: 3 mg, Cholesterol: 0 mg, Protein: 1 g, Fiber: 1 g, Sugar: 9 g.

— Ellie Krieger