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Water-Rich Foods That Keep You Hydrated

Dehydration can cause many problems in the body, sometimes even being life-threatening. Being properly hydrated is very important for the optimal functioning of your body and for your health. Not drinking enough water is one of the leading causes of dehydration. Being dehydrated can cause you to feel fatigued, have skin problems, suffer from chronic headaches, cause muscle cramps, give rise to low blood pressure, and also cause your heartbeat to speed up. While experts recommended drinking several glasses of water every day to meet your hydration requirements, it is also possible to meet your hydration needs by consuming foods that are rich in water. These healthy foods will also help you consume quite a sufficient amount of water on a daily basis. Let us take a look at some of these water-rich foods that can keep you well hydrated.

Water-Rich Foods That Keep You Hydrated

Water-Rich Foods That Keep You Hydrated

Watermelon: Amazing Food for Keeping You Hydrated(1)

When you think of water-rich foods, watermelon is generally the first thing that pops into people’s minds. This is because watermelon contains 92 percent water and is an excellent source of water-rich foods to eat.(1) A 154-gram serving or one cup serving of watermelon contains over 118 ml of water, of over half a cup of only water. Apart from water, watermelon is a fibrous fruit, providing the body with much-needed fiber, vitamin A, vitamin C and magnesium.(1)

Watermelon: Amazing Food for Keeping You Hydrated

Watermelon is also low in calories, only 41 calories in one cup, making it ideal for those looking to lose weight.(2) Due to the high water content of the fruit, watermelons also have a very low-calorie density. Calorie density means that there are very few calories in a relatively big portion of watermelon. Foods that have a low-calorie density have shown to be very helpful in the process of weight loss, as it reduces the appetite and also promotes a feeling of satiety or fullness.

Watermelon is also a rich source of potent antioxidants, such as lycopene.(3) Lycopene has been shown to lower the occurrence of oxidative damage to the body’s cells.(3) Oxidative damage has been linked to being possible causes of diabetes and heart disease. Watermelon is also known to reduce the risk of many chronic illnesses.

You can either have watermelon as a snack or you can also have it as a side dish. Including it in your salad or your breakfast will be the ideal way to start off your day with this water-rich and hydrating fruit.

Cucumber: Excellent Food To Keep You Hydrated(1)

Cucumber is another excellent healthy food to include to your diet and is a water-rich food that contains 96 percent of water.(1)

Cucumbers are well known for having many health benefits, as they contain vitamins and minerals, such as magnesium, potassium and vitamin K(1) Not only are cucumbers good for your skin, but they are equally good for the eyes as well(4,5)

Cucumber: Excellent Food To Keep You Hydrated

When you compare cucumbers to other water-rich vegetables, cucumbers have one of the lowest calories. Half a cup of cucumber, or 52 grams per serving, contain only 8 calories. The high water content also makes cucumbers a very refreshing vegetable to have. This is why you can continue to munch on a big portion of cucumbers, without adding any significant calories to your diet. This is why cucumbers are good for those who want to lose weight.

Cucumbers can be easily incorporated into your diet either through salads or you can make refreshing cucumber sandwiches. Cucumbers can also be included in stir-fry dishes.

Strawberries: Tasty & Hydrating Food(1)

Following close on the heels of watermelon are strawberries, with 91 percent of water content making them an excellent water-rich food that keep you hydrated.(1) Not only do strawberries have a high water content, but strawberries are also known to contain a lot of fiber, vitamins and minerals, such as manganese, folate, and vitamin C and also is a rich source of powerful antioxidants that help fight against many diseases.(1)

Strawberries: Tasty & Hydrating Food

Eating strawberries will definitely contribute to your daily intake of water and keep you well hydrated since the maximum weight of this fruit is made up of water. Eating strawberries regularly has been shown to lower inflammation throughout the body, helping protect against chronic conditions like diabetes, heart disease, various types of cancer and even Alzheimer’s disease.(6,7,8)

You can easily incorporate strawberries into your daily diet in the form of smoothies or by including them in your salads. You can also have them as a snack. After all, not only do they taste great and help hydrate your body, but the nutrients found in strawberries also provide a variety of health benefits.

Lettuce: Amazing Super Food That Keeps You Hydrated(1)

Lettuce is known to contain 96 percent water.(1) Apart from being a water-rich food, lettuce also has many healthy properties, making it the ideal item to add to your salad.

Around one cup or 72 grams of lettuce per serving will provide you with more than 59 ml of water, or over a quarter cup of water. One cup of lettuce will also provide you with 1 gram of fiber and, you will be surprised to know, 5 percent of your recommended daily intake of folate, an extremely important requirement for pregnant women. Folate is what prevents neural tube birth defects.

Lettuce: Amazing Super Food That Keeps You Hydrated

Apart from fiber and folate, lettuce is also rich in vitamin A and K(1) Both these vitamins are known to boost your immune system and also keep your bones strong and healthy.

Similar to other water-rich foods, lettuce also makes you full fill quickly and contains very few calories. One 72 gram cup of lettuce contains only 10 calories. Lettuce is already one of the staples of all types of salads and it is often also used in burgers and wraps.

Cantaloupe: Another Wonderful Melon Which Is Super Hydrating For You(1)

Containing 90 percent of water, cantaloupe is a type of melon that has many health benefits and is also extremely nutritious. One cup of cantaloupe, or 177 grams of cantaloupe, is known to contain more than half a cup, or 118 ml of water in each serving. At the same time, one cup of cantaloupe also contains 2 grams of fiber, which together with water will promote feelings of satiety and also lower your appetite.

Cantaloupe: Another Wonderful Melon Which Is Super Hydrating For You

Apart from fiber, cantaloupe is also a great source of vitamin A, which is known to boost the immune system and protect your body against many types of infections. In fact, one cup of cantaloupe contains 120 percent of your daily recommended intake of vitamin A.

You can either have cantaloupe plain or you can also blend it into a smoothie. Cantaloupe yogurt, as salsa or added to salads also makes for good choices for water-rich food that keep you hydrated. A side dish of cantaloupe during breakfast will ensure that you start off your day completely hydrated.

Peaches: A Tasty Water-Rich Food for Complete Hydration(1)

Peaches are a delicious fruit that is rich in nutrients as well as water. Peaches contain 89 percent of water along with various essential vitamins and minerals.(1) These include: Vitamin A, Vitamin C, several B vitamins, phosphorus and Potassium.(1)

If you consume peaches with their skin, then you also get the added benefit of adding chlorogenic acid to your daily diet.(9) Chlorogenic acid is a very important disease-fighting antioxidant, which is only present on the skin of peaches.(9)

Peaches: A Tasty Water-Rich Food for Complete Hydration

Peaches also have high fiber content and are low in calories. They are also filling and reduce your appetite. One medium-sized peach contains only 60 calories. You can either blend peaches to make a smoothie or you can add them on to your salad. Peaches also can be added to yogurt or cottage cheese to give a great flavor along with keeping yourself hydrated.

Oranges: A Citrus Water-Rich Food to Keep You Hydrated(1)

Containing 87 percent of water, oranges are another delicious and healthy fruit that people easily identify for the high water content, similar to watermelon.(1) One orange contains around 118 ml (or half a cup) of water, as well as several vitamins and nutrients, and fiber.

Oranges are rich in vitamin C, which is why doctors often advise having oranges during the winter months.(10) They also contain high levels of potassium. Both potassium and vitamin C are known to activate your immune system, improving its functioning and they are also necessary for maintaining a healthy heart.

Oranges: A Citrus Water-Rich Food to Keep You Hydrated

Oranges are also a great source of disease-fighting antioxidants, such as flavonoids. Flavonoids have been shown to prevent cell damage, as they reduce inflammation in the body.(11,12)

Fiber and water present in oranges again promote a feeling of fullness, allowing you to control your appetite.

Regularly eating oranges is said to protect against kidney and gallbladder stones. The reason behind this is because being a citrus fruit, oranges contain citric acid, which is easily able to bind with calcium oxalate, the primary stone-forming material. Oranges also help flush calcium oxalate out of the body.

In any case, having proper hydration will also help you prevent kidney stones, and eating oranges will also give you other health benefits. Try to regularly eat oranges, especially if you live in cold climates or during the winter months.

Skimmed Milk: A Fulfilling Food That Also Keeps You Hydrated(1)

Skimmed milk is very nutritious, loaded with vitamins and minerals, and at the same time, also contains 91 percent of water.(1) Skimmed milk contains vitamin A, riboflavin, vitamin B12, calcium, potassium, and phosphorus.

Skimmed Milk: A Fulfilling Food That Also Keeps You Hydrated

Skimmed milk not only helps with the hydration of the body, but it also helps rehydrate the body after a session of strenuous exercise.(13) Some studies have also shown that skimmed milk or milk that is low in fat helps people rehydrate better after a workout, as compared to a sports drink or regular water. This is believed to be due to the presence of protein and electrolytes in skimmed milk, which helps replace the lost body fluids faster and more efficiently as compared to a sports drink.
Skimmed milk is not only easily available, but it is also priced very reasonably, allowing everyone to buy it and incorporate it into their diets.

Celery: A Super Hydrating Food(1)

The water content of celery is 95 percent.(1) A hydrating food, celery is very healthy and is high in potassium, folate and vitamin K and A(1)Both of these protect your heart against many cardiovascular conditions, many types of cancer, and even bone-related diseases, such as osteoporosis.

Celery: A Super Hydrating Food

Made up mostly of water, a cup of celery provides half a cup of water and contains only 16 calories per cup. Similar to other water-rich vegetables, celery is also a great vegetable to have if you want to lose weight since it is low in calories and high in water content. Celery also contains a little bit of fiber along with the crucial nutrients.
Celery can either be written raw or you can have it cooked as well. Adding it to salads and soups are a great way to incorporate celery into your diet.

Zucchini: A Nutritious Food to Keep You Hydrated(1)

The water content of zucchini is 93 percent(1) A nutritious vegetable, zucchini provides many health benefits. A single cup of chopped zucchini, 124 grams, contains 90 percent water and also provides one gram of fiber. The combination of fiber and water makes a person feel full much faster.

Zucchini: A Nutritious Food to Keep You Hydrated

Due to the high water content, zucchini is also quite low in calories by volume, and one cup of zucchini only contains around 20 calories. Consuming zucchini will help you get the benefits of vitamin C, which is an essential nutrient for boosting your immune system and also protects against many types of illnesses.

You can eat zucchini on its own or also include it as a side dish, add it to salads, soups and even vegetable stir-fry.

Tomatoes: An Immune Boosting Water-Rich Food That Keeps You Hydrated(1)

The water content of tomatoes is 94 percent and apart from being water-rich, tomatoes also contain many nutrients that are beneficial for health.(1) One medium tomato alone would provide around half a cup of water (118 ml). Tomatoes also contain many vitamins and minerals, including vitamin A and vitamin C, which is needed for the proper functioning of the immune system.

Tomatoes are also low in calories, containing only 32 calories in a 149-gram serving, or roughly one cup of chopped tomatoes. Tomatoes also contain high amounts of fiber and some antioxidants, such as lycopene.(1) Lycopene has been studied for many years and experts have determined that lycopene is essential in lowering the risk of cardiovascular disease and can also help prevent prostate cancer in men.

Tomatoes: An Immune Boosting Water-Rich Food That Keeps You Hydrated

Tomatoes can be consumed in a number of ways, cooked or even raw. You can make it into a sauce, add it to your soup, salads or even use it to make salsa.

Cauliflower: A Low Calorie Water-Rich Food That Keeps You Hydrated

While cauliflower may not look like it is water-rich, the fact is that it contains 92 percent of water. Cauliflower not only tastes great, but it is also very nutritious and has many benefits for your health.

Cauliflower: A Low Calorie Water-Rich Food That Keeps You Hydrated

About 100 grams or about a cup of cauliflower contains nearly one-fourth cup of water (around 59 ml). It also contains 3 grams of fiber, which helps reduce your appetite, ideal for those who want to lose weight. Due to the high water content, cauliflower is also low in calories containing only 25 calories per 100 grams.

Cauliflower contains over 15 beneficial vitamins and minerals, such as choline, which is rare to be found in vegetables. Choline is required by the body to support the proper development of the brain as well as for boosting your metabolism.(14)

Bell Peppers: An Unlikely Water-Rich Food That Keeps You Hydrated

Bell peppers are rich in vitamins, minerals and in fiber as well. What many people remain unaware of though is that bell peppers are also rich in water content. Bell peppers contain 92 percent of water, and more than 90 percent of the total weight of this vegetable comes from water only.

Bell Peppers: An Unlikely Water-Rich Food That Keeps You Hydrated

Bell peppers also contain B vitamins and potassium, as well as carotenoid antioxidants, which help lower the risk of many types of cancer and also protects against eye diseases.(15)

Bell peppers have one of the highest amounts of vitamin C and can provide 317 percent of the daily recommended intake of vitamin C in just a cup of bell peppers. Apart from boosting your immune system, vitamin C also helps the body absorb more iron and it protects the cells from free radicals and also boosts bone health.(16)

As with the other water-rich vegetables and fruits, bell peppers also are very low in their calorie content, having just 46 calories per cup (around 149 grams).


Staying hydrated is very important for maintaining good health. While most health experts always recommend drinking plenty of water for meeting your daily hydration needs, the water content of these water-rich foods is almost always overlooked. While you definitely need to drink a lot of water, you can also consume these water-rich foods for meeting your hydration needs. As long as you are drinking water and also having plenty of these water-rich fruits and vegetables, you will have no problem remaining hydrated and healthy.


Pramod Kerkar, M.D., FFARCSI, DA
Pramod Kerkar, M.D., FFARCSI, DA
Written, Edited or Reviewed By: Pramod Kerkar, M.D., FFARCSI, DA Pain Assist Inc. This article does not provide medical advice. See disclaimer
Last Modified On:September 8, 2023

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