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Best hydrating foods and their health benefits

Water is essential for human health, but it does not hydrate the body on its own. Many foods and other beverages can help people improve their hydration and water intake.

Eating hydrating foods can help keep hydration levels up and provide a variety of nutrients, particularly in hot weather when the body loses water and essential electrolytes by sweating.

These 20 foods have an average water content of at least 85 percent, making them excellent choices for hydration.

Iceberg lettuce

Water content: 95.64%

Despite the fact that this light green, crunchy lettuce variety is not as nutrient-dense as some of its leafy green counterparts, it still provides health benefits.

It contains fibre, vitamins A and K, potassium, and zinc while being low in carbohydrates and sugar.

People may be shocked to hear that lettuce can aid in sleep.


Water content: 95.43%

Although this light green, crunchy vegetable is low in calories, protein, and carbohydrates, it is high in fibre. It also contains folate and potassium, as well as vitamins A and K.

Celery is also a tasty snack. Spreading peanut butter or almond butter on top is a common serving idea, as it adds a lot of extra protein.

Learn full details about the health benefits of celery here


Water content: 94.52%
Water content: 94.52%

The tomato is botanically a fruit that is high in fibre, vitamins C and K, folate, and potassium, despite the fact that many people consider it a vegetable.

Tomatoes also contain lycopene, a phytonutrient that protects cells from harm. In the United States, tomatoes are the primary source of dietary lycopene.

Learn more about the nutritional benefits of tomatoes here.

Romaine lettuce

Romaine lettuce
Water content: 93.47%

Romaine lettuce is crisp and has a similar water content to iceberg lettuce. The nutritional value of Romaine lettuce is higher. Darker greens are generally more nutritious.

Vitamins C and K, as well as folate, vitamin A, and fibre, are all abundant in Romaine lettuce.


Water content: 96.73%

Cucumbers are a good source of potassium, as well as phosphorus, magnesium, and a small amount of calcium.

They don’t have the high vitamin and mineral content of other fruits and vegetables, but they do have a special nutrient called cucurbitacins, which according to some evidence may have an anti-diabetic effect.

For those who don’t like the taste of plain water, cucumber water is a common summer drink. Learn about the benefits of cucumber water here.


Water content: 92.73%

Zucchini, also known as summer squash, is high in manganese, potassium, magnesium, vitamins A, C, and K, as well as fibre.

It also contains antioxidants like lutein and zeaxanthin, which can aid in the prevention of DNA damage.


Water content: 91.45%

Watermelon is a common summertime food because of its hydrating properties, which make it ideal for hot weather.

Water, vitamin C, vitamin A, multiple B vitamins, potassium, zinc, copper, and a variety of other minerals make up the majority of this sweet fruit.

A cup of diced watermelon has just 45.6 calories in it.

Learn more about the benefits and nutritional content of watermelons here


Water content: 91.4%

With just a few calories, this leafy green vegetable provides a lot of nutrition and fibre.

It contains magnesium, calcium, iron, potassium, vitamin A, vitamin K, fibre, and folate, among other nutrients.

Spinach makes a great base for salads. It can also be blended with sweet fruit to make a smoothie. If you find spinach to be too bitter, combining it with sweet fruit in a smoothie will help to balance it out.

Read more about the nutritional value of spinach here


Water content: 90.95%

Strawberries are a common berry because of their sweet flavour and high vitamin C content.

Strawberries are high in antioxidants, which protect the body from free radical damage. They have a high fibre content and are low in calories.

Read about how to add more strawberries to a nutritious diet here

Skim milk

Skim milk
Water content: 90.84%

Skim milk, also known as fat-free milk, is a healthy beverage to drink on its own as well as a valuable ingredient in cooking and foods like cereal.

It has a high calcium, vitamin D, and protein content. Drinking skim milk can be a healthy way to remain hydrated for people who can handle lactose.

Read more about the health benefits of milk here


Water content: 89.63%

Kale is a nutrient-dense leafy green vegetable with a high vitamin A, C, and K content. Calcium, carbohydrate, protein, and omega-3 fatty acids are also present.

Kale is a healthy plant-based source of iron, B vitamins, and anti-inflammatory phytochemicals, as well as other nutrients.

This article will teach you everything you need to know about the health benefits of kale.


Water content: 89.3%

Broccoli may not be the first thing that comes to mind when thinking of hydrating foods, but it is nearly 90% water.

It is high in fibre, iron, potassium, vitamin C, and vitamin K, as well as a good source of antioxidants.

To get the most nutrients out of broccoli, steam it or eat it raw. In this post, you’ll learn more about the health benefits of broccoli.


Water content: 88.87%

Vitamins C, A, E, and K are all found in abundance in this juicy fruit. It also contains a lot of potassium and phosphorus.

Peaches can be eaten as a snack or added to salsas, salads, and smoothies.

Learn more about the health benefits of peaches here


Water content: 88.29%

Carrots are rich in beta carotene, or vitamin A, due to their bright orange colour. Other varieties, such as purple and white carrots, usually have an orange core. This also makes them a good source of vitamin A.

Potassium, folate, vitamin K, and fibre are all abundant in them.

Beta carotene has a number of health benefits.


Water content: 86.75%

Oranges are high in fibre and potassium, and are better known for their vitamin C content. Citrus fruits can also aid in the absorption of iron from other sources.

Oranges also contain magnesium, selenium, and copper, as well as some B vitamins.

Learn more about how oranges benefit health in this article


Water content: 86%

This spiny tropical fruit is high in vitamin C and other nutrients. Magnesium, potassium, manganese, and B vitamins are also present.

Bromelain is an anti-inflammatory enzyme found in pineapple.

Bromelain is used to treat sinusitis, osteoarthritis, and digestive issues in certain individuals. Learn more about its benefits here.


Water content: 85.56%

Apples come in a variety of colours and textures, ranging from deep red and crunchy to green and crisp.

Apples are a good source of water, but they also have a lot of fibre, vitamin C, and antioxidants like quercetin and catechin.

Learn about the health benefits of apples in this article, which range from improving neurological health to lowering the risk of obesity.


Water is the healthiest liquid since it is readily absorbed by the body and contains no additives, calories, sugar, or other additives.

Some people, however, dislike the taste of plain water or simply want more variety.

Fruits, vegetables, and herbs can be added to water to add flavour without adding calories or sugars, allowing people to remain hydrated. The following are some additional choices to consider:

  • watermelon
  • cucumber
  • mint leaves
  • strawberries
  • lemon
  • lime
  • pineapple

To bring out the natural juices and flavours of these ingredients, crumble them before mixing them in, or soak them in a pitcher of water in the refrigerator for several hours.

Many herbal teas are suitable substitutes for water. Look for options that don’t have any added sugar or sweeteners. Decaffeinated teas may be prefered by those who enjoy green or black teas to remain hydrated.

Switching from soda to sparkling water with lemon or lime will significantly reduce a person’s daily sugar intake.

Is caffeine dehydrating?

Caffeine is avoided by many people because they believe it dehydrates them. Some recent research, however, contradict this, claiming that there is no proof that coffee dehydrates.

Nonetheless, the Food and Drug Administration (FDA) recommends that people consume no more than 400 milligrammes (mg) of caffeine a day. This equates to about four to five cups of coffee.

If you are sensitive to caffeine, pregnant, have anxiety, or have some health problems, you may need to drink much less than the recommended 400 mg.

Other tips

Most people will remain hydrated by drinking water and eating hydrating foods during the day. There is no one-size-fits-all volume of water for anyone.

In general, a person’s water intake can need to be increased if they:

  • are exercising and sweating
  • are in a hot environment
  • have certain health conditions
  • are pregnant or breastfeeding

Limiting salty food consumption, in addition to consuming enough water, will help to reduce the risk of dehydration.

Salty foods such as chips and packaged crackers, as well as cured meats and canned soups, are just a few examples of salty foods that can dehydrate a person.

Many people believe sports drinks are a healthy substitute for water. Electrolytes such as sodium and potassium are found in sports drinks and can be beneficial during strenuous exercise or prolonged exposure to sun.

However, since it is free of carbohydrates, sweeteners, and other additives, pure water is usually the best option.

Sports drinks should be limited in children’s diets, according to the American Academy of Pediatrics, since they can cause excess calories, weight gain, and tooth decay.


In conclusion, hydration entails more than just drinking water. Many foods contain water as well as other nutrients that are essential for good health.

A diet rich in fruits and vegetables is an excellent way to provide the body with vitamins, minerals, and fibre while also increasing daily water consumption.


Chukwuebuka Martins

Chukwuebuka Martins is a writer, researcher, and health enthusiast who specializes in human physiology. He takes great pleasure in penning informative articles on many aspects of physical wellness, which he then thoroughly enjoys sharing to the general public.