13 Water-rich Foods That Can Keep You Hydrated

Did you realize that almost 66% of your body is comprised of water? Everything, a huge number of small cells in your skin, needs water to work appropriately. So it’s domineering to drink a lot of liquids to stay hydrated.

water-rich foods that can keep you hydrated
Water-rich foods that can keep you hydrated

However, it’s not just drinks and beverages that can contribute to preservative water levels. Masses of foods grown are additionally an incredible source of water.

Actually, around a fifth of your everyday liquid consumption originates from the foods you eat. So to support you in keeping you hydrated, here are 13 of our preferred hydrating foods that can keep you can try.

The importance of hydration for overall health

Hydration and bodily functions

  • Proper hydration is essential for the optimal functioning of our bodies.
  • Water is crucial in digestion, nutrient absorption, and waste elimination.
  • It helps transport nutrients to cells, lubricates joints, regulates body temperature, and aids in the digestion and absorption of food.
  • Insufficient hydration can lead to digestive issues, constipation, and impaired kidney function.

Hydration and physical performance

  • Hydration is closely linked to physical performance.
  • Our bodies lose water through sweat when we exercise or engage in physical activity.
  • Inadequate hydration during exercise can result in decreased endurance, muscle cramps, and impaired cognitive function.
  • To maximize performance and prevent dehydration, it is essential to maintain proper hydration levels before, during, and after physical activity.

Hydration and mental well-being

  • Dehydration can also affect our mental well-being.
  • Research has shown that even mild dehydration can lead to mood changes, difficulty concentrating, and decreased cognitive function.
  • Staying hydrated helps ensure optimal brain function, improves focus and concentration, and promotes overall mental clarity.

Benefits of consuming water-rich foods


  • Consuming water-rich foods is an effective way to boost your hydration levels.
  • These foods provide water and essential electrolytes that help maintain the body’s fluid balance.
  • You can stay hydrated and support your body’s overall functioning by including water-rich foods.

Weight management

  • Water-rich foods can be beneficial for weight management.
  • These foods are often low in calories and high in fibre, which can help you feel full and satisfied.
  • Incorporating water-rich foods into your meals can reduce overall calorie intake and support healthy weight management.

Improved digestion

  • Water-rich foods can aid in digestion.
  • The high water content of these foods helps soften stools, making them easier to pass through the digestive system.
  • Additionally, the fibre in many water-rich foods promotes regular bowel movements and supports a healthy digestive tract.

Skin health

  • Proper hydration is essential for maintaining healthy skin.
  • Water-rich foods can contribute to skin hydration from the inside out, helping to improve skin elasticity and preventing dryness.
  • Including water-rich foods in your diet can promote a healthy complexion and reduce the risk of skin problems.

Nutrient intake

  • Water-rich foods are often packed with essential vitamins, minerals, and antioxidants.
  • By consuming these foods, you hydrate your body and provide it with valuable nutrients.
  • Fruits and vegetables, in particular, are rich in vitamins A, C, and E, as well as potassium and magnesium.
  • These nutrients are vital for supporting overall health and boosting your immune system.

Digestive Health

  • Adequate hydration is essential for maintaining a healthy digestive system.
  • Water-rich foods can contribute to better digestion and help prevent constipation.
  • The high water content and fibre in these foods promote regular bowel movements, ensuring proper waste elimination and reducing the risk of digestive issues.

13 lists of fruits and vegetables that can keep you hydrated

One: Cucumber


Cucumber contains approximately about 96% of water and it’s the highest water content among all the fruits. It’s also a great source of vitamins and fiber and contains low calories which will help in weight loss too.

Two: Pineapple


Raw pineapple pulp consists of 87% water. Apart from these water contents, pineapple is a good source of calories (50), manganese (44% of daily value), 58% vitamin C, and other micronutrients.

To know more about the health benefits of pineapple, please visit here 8 Amazing Health Benefits of Pineapple.

Three: Watermelon


Watermelon contains more than 90 percent water along with nutrients, vitamin A, B6, and vitamin C.

Moreover, it contains lycopene which is the phytonutrient helpful for heart health, bone health, and prostate cancer prevention as per the studies conducted by Victoria Jarzabkowski, nutritionist at the University of Texas.

Four: Tomatoes


Tomatoes are made up of 94% of water and it is also a good source of vitamin A which is essential for the health of skin, eyes, and immune system. Other than water contents, tomatoes also comprise calories, vitamin C, protein, and carbohydrates.

Five: Strawberries


Strawberry contains about 92% of water along with calories. It’s also a good source of vitamin C, manganese, and dietary minerals.

Six: Oranges


Oranges, lemon, and mandarin or citrus fruit contain about 86% water. It’s also a good source of vitamin C which acts as an antioxidant and it also helps in boosting immunity.

Seven: Apples


Apple is comprised of 85% of water along with fiber and antioxidants. It’s also a good source of vitamins essential for the normal activity of the human body. They are also low in calories which helps in weight loss.

Eight: Peaches


Peach contains 89% water and it’s a good hydrating fruit rich in nutrients too. It’s also a good source of vitamin A, vitamin C, and potassium. (Extracted from Nutrition data website)

Nine: Lettuce


Lettuce is comprised of 96% water and considered having highest water content. It’s also a good source of vitamin K, folate, and vitamin A essential for the immune system and bone health. (PUB MED)

Ten: Cauliflower


Cauliflower contains 92% water excellent for your diet inclusion. It’s also a good source of fiber which helps in reducing appetite. It also contains 15 various vitamins and minerals.

Eleven: Cabbage


Cabbage contains about 92% of water and it’s also a good source of fiber and nutrients. It is also a good source of vitamin C, K, and minerals. Vitamin C helps in reducing inflammation and can lower the risk of diseases like diabetes and heart disease. (NCBI, 2020)

Twelve: Grapes

several bunch of grapes

Grapes are comprised of 88% of water and it’s a healthy citrus fruit with many health benefits. It is one of the best fruits which can keep you hydrated. It’s also rich in fiber, vitamins, minerals, antioxidants, and folate.

Thirteen: Coconut water

drinking coconut water
Coconut water

Coconut water is an excellent drink to be included in your daily diet. It is comprised of 95% of water and it’s recommended to drink coconut water after completing an exercise session.

It is also a good source of electrolyte elements like sodium, potassium, and chloride. (Extracted from nutrition data website)

Tips for incorporating water-rich foods into your diet

Incorporating water-rich foods into your diet is a great way to stay hydrated and maintain overall health. Here are some tips to help you increase your intake of water-rich foods:

Choose fruits and vegetables with high water content

Fruits like watermelon, oranges, strawberries, grapefruit, and vegetables like cucumber, lettuce, celery, and zucchini are excellent choices. These foods are hydrating and packed with essential vitamins and minerals.

Make salads a regular part of your meals

Salads can be a great way to incorporate water-rich vegetables into your diet. Include a variety of leafy greens, tomatoes, bell peppers, and cucumbers in your salads.

Enjoy soups and broths

Soups and broths are comforting and can be hydrating. Opt for clear or vegetable-based soups, which are generally lower in calories and sodium.

Snack on hydrating foods

Instead of reaching for processed snacks, choose water-rich snacks like slices of watermelon, grapes, berries, or even a crisp apple. These options provide hydration and satisfy your cravings.

Hydrate with infused water

Infusing water with fruits, vegetables, or herbs can add a refreshing flavour and encourage drinking more water. Add slices of lemon, cucumber, mint leaves, or berries to your water pitcher.

Include smoothies in your routine

Smoothies can be an excellent way to combine water-rich fruits and vegetables. Blend ingredients like spinach, kale, cucumber, berries, or melons with a base of water or coconut water for a hydrating and nutritious beverage.

Cook with water-rich ingredients

Incorporate water-rich ingredients like tomatoes, squash, and mushrooms into your cooking. These ingredients can add moisture and flavour to your dishes.

Limit processed and dehydrating foods

Processed foods, fried foods, and those high in salt or sugar can contribute to dehydration. Try to minimize their consumption and focus on whole, natural foods.

Stay mindful of your water intake

Along with incorporating water-rich foods, drinking an adequate amount of water throughout the day is essential. Hydrating foods should complement your water intake but only replace it partially.

Remember that everyone’s water needs may vary depending on various factors, such as age, activity level, and climate. It’s always a good idea to consult a healthcare professional or a registered dietitian for personalized guidance on your dietary needs.

Can I rely solely on water-rich foods for hydration?

While water-rich foods can contribute to your overall hydration, it is important to drink water as well. These foods complement your water intake but should not replace it entirely.

Are there any other benefits to consuming water-rich foods?

Yes, besides hydration, water-rich foods often contain essential vitamins, minerals, and antioxidants that support overall health and promote proper bodily functions.

How much water should I drink in addition to consuming these foods?

The recommended daily water intake varies depending on factors such as age, activity level, and climate. As a general guideline, aim to drink at least 8 glasses (64 ounces) of water per day.

Can I overhydrate by consuming water-rich foods?

It is highly unlikely to overhydrate through food consumption alone. However, listen to your body’s signals and drink water accordingly to maintain a healthy balance.

A Word from Healthy Lifestyle

In conclusion, incorporating water-rich foods into your diet is a fantastic way to stay hydrated and maintain optimal health.

We have explored 13 delicious and refreshing water-rich foods that can quench your thirst and keep you hydrated throughout the day.

By including these foods in your meals and snacks, you can ensure that your body receives adequate water, supporting proper bodily functions and promoting overall well-being.

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