14 Water Rich Foods That Will Help You Stay Hydrated

Did you know that almost two-thirds of your body is made up of water? Everything from millions of tiny cells to your skin. The body needs water to function properly. Therefore, it is important to drink plenty of fluids to stay well hydrated.

But it’s not just drinks that can help you recharge your water levels. Many fruits and vegetables are a great source of water. In fact, about a fifth of your daily fluid intake comes from the food you eat.

water rich foods

So to help you stay hydrated, we bring you 14 of our favorite water rich foods like fruits and vegetables to consider including in your diet. 

14 Water Rich Foods That Will Help You Stay Hydrated

The following are the water rich foods that were going to help in staying hydrated always.

Cucumber – 96% water

Cucumbers are made up of 96% water, which is the highest water content of any food. They are also low in calories and a source of vitamins and fiber.

foods that absorb water in body

Point to remember: Add cucumber to salads, snack on cucumber vegetable sticks with hummus, or mix cucumber with mint and lime for a refreshing drink.

Lettuce – 96% water

Lettuce has several beneficial health properties. A serving of (72 grams) of lettuce provides more than a quarter of a glass of water (59 ml), in addition to 1 gram of fiber. It also provides 5% of your daily needs for folic acid.

Folate is important for pregnant women as it can help prevent neural tube birth defects. Additionally, lettuce is rich in vitamins K and A, which have been studied for their important role in maintaining healthy bones and the immune system.

vegetables with high water content

The combination of water and fiber in lettuce makes it very filling for a low number of calories. There are only 10 calories in a 72-gram serving.

Point to Remember: You can easily incorporate lettuce into your diet by using it to make salads. Plus, you can use it as a hamburger “bun” or wrap the tortilla in tortilla sandwiches.

Tomatoes – 95% water

Tomatoes are made up of 95% water. You can enjoy a wide variety of tomatoes, from small sweet cherry tomatoes to large juicy garden tomatoes, there are many to choose from.

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Tomatoes are also a good source of vitamin A, which is important for keeping your skin, eyes, and immune system healthy.

Point to Remember: Use canned tomatoes to make your own pasta and curry sauces. You can freeze this food when you are short on time and need a quick and healthy meal. Be sure to check the label and go for a brand with no added salt or sugar.

Zucchini – 94% water

Zucchini is a nutritious vegetable that can provide great health benefits. A 124 gram serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber. Both components are excellent to satisfy the appetite.

And as a result of its high water content, zucchini is quite low in calories by volume, with just 20 calories in 124 grams.

food sources of water

Eating zucchini will add several nutrients to your diet, especially vitamin C, since 1 cup (124 grams) contains 35% of your daily needs. Vitamin C is essential for a healthy immune system and can help protect against a number of diseases.

Point to Remember: To include zucchini in your diet, eat it just as a side or add it to soups, salads, and French fries. You can also cut it into strips to create “noodles” that you can use as an alternative to regular pasta.

Spinach – 93% water

Spinach is made up of 93% water. Not only is it good for hydration, but spinach is also a good source of iron. Iron is essential to help transport oxygen around your body and to keep your immune system healthy.

fruits with high water content

Point to Remember: Use spinach as the base for a fresh summer salad, or add it to sandwiches. Make your own spinach and basil pesto and freeze it in ice cube trays ready to add to whole wheat pasta dishes when needed. You can also buy bags of frozen spinach that are perfect for adding to soups and stews.

Mushrooms – 92% water

Mushrooms are made up of 92% water. They are also a good source of vitamin B2 (riboflavin), which is important for the skin and nervous system. Vitamin B2 also helps reduce tiredness and release energy from the food you eat.

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Point to Remember: Fill two large portobello mushrooms with diced tomatoes and a dash of low-fat cheese. Then cook in the oven to create a delicious pizza alternative with a rich meat flavor. You can also add chopped mushrooms to bolognese, soups, and stews.

Watermelon – 91% water

It’s no wonder that watermelon, a favorite summer food to quench your thirst, is made up of 91% water. Watermelons are also low in calories and sugar and are a source of vitamin A, which helps keep your eyes, skin, and immune system in good working order.

list of foods with low water content

Point to Remember: Cut watermelon into triangles and top with berries to make watermelon pizza slices, or make colorful fruit skewers using different varieties of watermelons.

Strawberries – 91% water

Strawberries have a high water content, which makes them a very hydrating food. Since about 91% of the weight of strawberries comes from water, eating them will contribute to your daily water intake.

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Additionally, strawberries provide plenty of fiber, antioxidants to fight disease, and vitamins and minerals, such as vitamin C, folate, and manganese. Eating strawberries regularly has been shown to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s, and various types of cancer.

Point to Remember: It’s easy to include strawberries in your diet by mixing them in smoothies or incorporating them into salads. They are also a unique addition to sandwiches and as a breakfast companion.

Broccoli – 90% water

If you are a fan of broccoli, you will be happy to know that these florets are made up of 90% water. Broccoli also contains many important nutrients, such as vitamin K, vitamin A, iron, calcium, and folate.

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Point to Remember: Try toasting the broccoli with flaked almonds and sesame oil for a delicious nutty flavor, or make a batch of broccoli and cheddar soup.

Peaches – 89% water

Peaches are a fruit that is very rich in nutrients and water. About 90% of its weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins, and potassium.

water with hydrating foods

Additionally, eating peaches with the skin can also contribute disease-fighting antioxidants such as chlorogenic acid to the diet. The water and fiber content of peaches is why they are so filling and low in calories, with only 60 calories in a medium peach.

Point to Remember: It’s easy to incorporate peaches into your diet. They are commonly combined with smoothies and salads and are also a great addition to cottage cheese and yogurt.

Brussels sprouts – 88% water

Love them or hate them, this Christmas dinner staple is 88% water. Brussels sprouts are a great source of folic acid, which is essential for your body to make red blood cells and important for the development of babies during pregnancy.

foods high in water

Folic acid also helps your immune system work well and reduces fatigue.

Point to Remember: Give your stir-fry veggies an extra boost by incorporating Brussels sprouts into traditional wok ingredients like bell peppers, pak choi, and beans.

Oranges – 86% water

Oranges contain 86% water. Citrus fruits such as oranges, lemons, clementines, and mandarin satsumas are also good sources of vitamin C. Vitamin C is an antioxidant that helps care for muscles, bones, tendons, arteries, and skin.

water rich foods to eat

Vitamin C also helps ensure that your immune and nervous systems are working properly, and it helps your body absorb iron from the foods you eat.

Point to Remember: Peel and slice 2 oranges and 3 carrots and mix with arugula, avocado, and olive oil to make a carrot, orange, and avocado salad. Or add orange segments to a fruit salad and top with yogurt and seeds. Don’t forget that a small glass of orange juice (150 ml) also counts as one of your 5 pieces of fruit and vegetables per day.

Apples – 85% water

Apples are 85% water, so it’s no wonder an apple a day helps keep the doctor away. There are thousands of different varieties of apples grown around the world. They are also low in calories and a source of vitamins, fiber, and antioxidants.

water rich foods for hydration

Point to Remember: Slice an apple and enjoy it as a snack with a tablespoon of nut butter. Or mix them with cinnamon and pour over cereal or oatmeal for a delicious hot breakfast.

Blueberries – 84% water

Blueberries have become a popular health food in recent years. In addition to being a source of fiber, vitamins, and minerals, blueberries are also composed of 84% water. Berries are a great source of antioxidants, which help protect your cells from potential damage.

foods you should eat when your dehydrated

Point to Remember: Pour a handful of blueberries over your morning cereals, add them to your smoothies, or enjoy with some yogurt and a sprinkle of chopped nuts and seeds for a delicious after-dinner dessert.


All These above were considered as the 14 Water Rich Foods That Will Help You Stay Hydrated and equally keep you healthy too. Anyhow to get more useful tutorials, stay connected with the best water purifier reviews at any time.

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