Food And Nutrition

24 hydrating foods to increase your daily water intake.

You can increase your daily water intake without drinking only water throughout the day. While water is still important for hydration, these hydrating foods can also be used as a support system for hydration. These hydrating foods can be added to your diet for hydration.

This means you can have your water and eat it too (so cool).

Water is essential for life therefore our bodies, water makes up 55- 75% of our body weight (depending on age) and without it, you can’t survive for more than a few days. Dehydration is a life-threatening condition because when you don’t drink enough water it can lead to muscle cramps, low blood pressure, fatigue, migraines, and even organ failure. And you don’t want to put your body through all these conditions, so you have to learn other ways to stay hydrated. 

In this article, we’ll explore 28 hydrating foods that are rich in water content and packed with essential vitamins, minerals, and antioxidants.

Key takeaway 

Staying hydrated is important for our bodies to function properly, though drinking plenty of water is crucial, adding hydrating foods into our diet can also help us meet our daily water needs. From refreshing fruits like watermelon and cantaloupe to crunchy vegetables like celery and cucumber, there are many delicious and nutritious options to choose from. 

28 hydrating foods you can start eating

1 . Watermelon 

Watermelons are hydrating foods

It contains 92% water and a 1-cup serving of watermelon packs over 1/2 of a cup of water, which is pretty good. Watermelon is refreshing and sweet, in addition to fiber, antioxidants, vitamin C, vitamin A, and magnesium. It’s also a summer favorite and rich in electrolytes like potassium. So, if you haven’t been eating watermelons, you might want to start. 

2 . Cucumber another hydrating food

Cucumbers are hydrating foods

With about 96 percent water, cucumbers are one of the best veggies you can eat to stay hydrated. They’re crunchy and cool, cucumbers are made up of mostly water, therefore making them a great snack for hot days. If you’ve been planning a nice summer party with a few of your peeps, you might want to add cucumbers to the list of drinks. 

3. Strawberries

Strawberries are hydrating foods

About 91 percent of a strawberry’s weight comes from water. They’re sweet and juicy, strawberries are a tasty way to replenish fluids by increasing your water intake and getting a boost of vitamin C.

4 . Pineapple

Pineapples are hydrating foods

Pineapples contain about 88% water which makes them a great addition to your hydrating foods. Tropical and tangy, pineapple is a hydrating fruit that’s also rich in manganese and antioxidants. So, why don’t you give them a try?

5 . Grapefruit

Grapefruits are hydrating foods

It’s a citrus fruit that contains plenty of water (about 91%). In addition to its refreshing taste, grapefruit is a great source of fiber and vitamin C, which makes it perfect for weight management. You can eat a whole grapefruit for breakfast, add it to a salad, or you can juice it for a refreshing and hydrating drink. 

6. Cantaloupe 

Cantaloupe are hydrating foods

They’re sweet and creamy, cantaloupe is a hydrating fruit that’s also rich in vitamin A and potassium. One cup of cantaloupe is about 90 % water and can give you more than 1/2 cup of water per serving. Cantaloupes are just really cool and are also of the best hydrating foods you can start eating. 

7. Honeydew melon

Honeydew melons are hydrating foods

With its smooth and refreshing quality, honeydew melon is a great source of water (about 90%), and vitamin C, thereby making it perfect for hot summer days or a part of your hydrating foods. 

8. Celery 

Celery on a tray. Celeries are hydrating foods

Celery makes a perfect go-to lunch snack and it’s no surprise, they’re crunchy and fresh. It’s full of water and fiber and is easy to eat on the go. In addition, it is a hydrating snack that’s also rich in vitamin K and potassium. So you wouldn’t just be getting hydrated but also enjoying nutrients. 

9. Tomatoes

Tomatoes are hydrating foods

Tomatoes are juicy and sweet and are a great source of water and lycopene, an antioxidant that fights cancer. They can be eaten raw, added to meals, and even fruit juices. So, however, you want to enjoy your tomatoes, it is up to you. 

10. Bell peppers

Bell peppers are hydrating foods

They’re sweet and crunchy, bell peppers are a hydrating snack that’s also rich in vitamin C, and antioxidants. Though all bell peppers are nutritious and are great hydrating foods, green bell peppers have the highest amount of water. So, you might want to keep this small information in mind when next you’re shopping for bell peppers. However, you don’t have to always make green bell peppers the sole bell pepper option, it’s okay to still mix things up!

11. Carrots

Carrots are hydrating foods

Do you want to enjoy a nice crunchy and sweet snack, while also getting some water? Try carrots. They’re a hydrating snack that’s also rich in vitamin A and fiber, which is very good for weight loss. 

12. Broccoli

Broccoli hydrating foods

With about 89 % water, broccoli is a nice addition to your list of hydrating foods. They are nutritious and green, and a hydrating veggie that’s also rich in vitamin C, and cancer-fighting compounds. 

13. Cauliflower

It is fresh and versatile, cauliflower is a hydrating veggie that’s also rich in vitamin C, and antioxidants. If you prefer to cook it instead of eating it raw, you will get more water. 

14. Spinach

You can add spinach to so many dishes such as salads, smoothies, sandwiches, rice, and many others. Aside from its numerous benefits —— iron, fiber, calcium, and more, spinach is high in water and should be amongst your hydrating foods.

15. Green beans

Green beans are great hydrating foods. They have a high water content, which can contribute to your daily hydration goals. Adding green beans to your meals can be a tasty and nutritious way to stay hydrated. They are also a good source of vitamins and minerals, which makes them a great addition to your diet.

16. Asparagus

Asparagus is another hydrating food that can help increase your water intake. Fresh and delicious, and has a high water content, which makes it a great choice for staying hydrated. It is commonly served roasted or grilled. However, if you cook it or eat it raw, you’ll still gain the same amount of water to hydrate your body. That said, including asparagus in your meals can be a delicious, and nutritious way to boost your hydration levels. In addition, asparagus is packed with vitamins,  and minerals, which makes it a fantastic addition to your diet.

17. Grapes

Grapes are super hydrating with about 80 percent water content. They are sweet and juicy making them a super and satisfying snack as they are firm and fresh (given that you store them well). Even grape leaves have health benefits since they’re packed with vitamins as well as minerals.

18 . Mangoes 

Mangoes are super juicy and refreshing, they’re sweet and creamy, and snacking on some mango slices can be a sweet and hydrating food. It’s a fruit that is also rich in vitamin C and fiber and can be a good way to manage your weight. 

19 . Oranges 

You can get close to 1/2 a cup of water per orange, which makes them a great source of water, and hydrating food. 

20. Peaches

There are many nutritional benefits of peaches, such as vitamin C, fiber, and potassium. They’re sweet and juicy, and also full of water which makes them a filling and hydrating snack.

21. Apricots

Apricots are a tasty and refreshing fruit that can help keep you hydrated. They’re made up of mostly water, with a whopping 86% water content. They also contain important electrolytes like potassium, which helps regulate fluid balance in your body. Additionally, they’re packed with vitamin A, fiber, and antioxidants that support healthy skin, digestion, and overall well-being. You can enjoy apricots as a snack or add them to your meals to contribute to your hydrating food intake and support your body’s functions.

Weight Loss: Healthy Snacks for Weight Loss.

22 . Blueberries 

Blueberries are a sweet and nutritious addition to our list of hydrating foods. These tiny berries are packed with water, containing about 85% water content, which makes them a refreshing and, hydrating snack. They are also rich in antioxidants, vitamin C, and manganese, which support healthy digestion, immune function, and brain health. They’re one of the best foods to feed your brain to improve your brain health. 

Healthy Foods to Feed Your Brain 

Additionally, they contain potassium, an essential electrolyte that can help regulate fluid balance,  and your blood pressure. Enjoying blueberries fresh, frozen, or as a juice can contribute to your daily water intake and provide a boost of essential nutrients.

23 . Watercress

A popular spring vegetable, you can eat watercress raw or cooked. It is fresh and peppery contains lots of water and goes well in salads, soups, or as a sandwich topping. Watercress is a hydrating green that’s also rich in vitamin C and antioxidants.

24 . Lettuce

Lettuce is a hydrating food that’s super good for you It’s made up of about 95% water, which is even more water than some bottles of water! Eating lettuce (both iceberg and romaine lettuce) helps keep you hydrated and supports healthy digestion. It’s also packed with vitamins, and minerals like vitamin A, vitamin K, and potassium. These nutrients help keep your skin, eyes, and bones healthy. Additionally, lettuce is low in calories, and high in fiber, which makes it a great addition to your meals and for those who want to lose weight. 

Other hydrating foods you can eat 

  • Soups and broths 
  • Coconut water
  • Apples
  • Yellow squash 
  • Radishes 
  • Raspberries 
  • Blackberries 
  • Plumps
  • Cherries
  • Pears 
  • Cottage cheese
  • Papaya 
  • Plain Yogurt 
  • Cabbages

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