15 of the Most Hydrating Foods

We’ve all heard the rule about drinking 8 glasses of water per day and, while water is important, there are many other ways to hydrate the body that don’t involve a glass of water at all. In fact, many fruits, vegetables, and whole foods are packed full of water and can help to contribute to your daily water intake and overall hydration levels. So, here are some of the most hydrating foods to help you boost your body’s hydration and some simple ways to eat them.

Why is it important to stay hydrated?

Proper hydration of the body is extremely important for overall health. Not only is the body made up of 80% water but water is crucial for numerous bodily functions. Water in the body helps to regulate temperature, lubricate joints, prevent infections, deliver nutrients to cells, and keep organs functioning properly. (1) Proper hydration also helps to regulate and improve sleep, cognition, and mood. In fact, not consuming enough water has been shown to lead to dehydration which can cause headaches, skin issues, muscle cramping, and low blood pressure, just to name a few. (2)

What are the best foods for hydration?

While drinking water is important, it is also important to understand that you can find water in many whole foods. From fruits to vegetables to dairy products, there are many whole foods that contain water and can help to contribute to your overall water intake and hydration levels. Here are some of the most hydrating foods available and some simple ways that you can incorporate them into your diet.

List of the Most Hydrating Foods

Here is a list of the most hydrating foods you can add to your diet today:

1. Cucumber

Water Content: 96%

Cucumbers have the highest water content of any whole food. Not only are cucumbers high in water and low in calories, but they are a decent source of vitamin K, potassium, and magnesium. (3)

How to Eat It: Cucumbers are great served with hummus, in sandwiches, or added to salads like this Mango and Cucumber Salad.

2. Lettuce

Water Content: 96%

Although conventional lettuce is not quite as nutrient-dense as some of its leafy green counterparts, it is packed full of water and incredibly hydrating. High in fiber and low in carbohydrates, lettuce is a source of vitamin A, vitamin K, and folate. (4)

How to Eat It: Add lettuce to your favorite green smoothie, include it in your favorite salad, or use it as a wrap like these Asian Chicken Lettuce Wraps.

3. Radishes

Water Content: 95%

An often-overlooked vegetable, radishes are packed full of water and offer a delightfully peppery flavor to any dish. Radishes are a good source of fiber and vitamin C and provide trace amounts of numerous other minerals. (5)

How to Eat It: Radishes are great raw, steamed, sautéed, or roasted, and work well thinly sliced in salads like this Cucumber & Radish Salad.

4. Celery

Water Content: 95%

Made mostly of water and fiber, celery is incredibly low in calories at just 16 calories per 1-cup serving. Much like lettuce, celery is particularly high in vitamin A, vitamin K, and folate, and it’s also packed with natural salts and magnesium, which can help to balance electrolytes. (6)

How to Eat It: Celery can be eaten on its own, with dip, or included in the base of any soup like this Easy Chicken & Rice Soup.

5. Tomatoes

Water Content: 95%

From sweet cherry tomatoes to large beef tomatoes, there are many different ways to enjoy this water-packed vegetable. Tomatoes are a good source of immune-boosting vitamins A and C, as well as antioxidants such as lycopene. (7)

How to Eat It: Tomatoes can be consumed raw but release more of their antioxidant properties when cooked like in this Roasted Tomato & White Bean Soup.

6. Watermelon

Water Content: 95%

As the name implies, watermelon is packed full of water. A 1-cup serving of watermelon provides 1/2 cup of water, as well as fiber, vitamin C, vitamin A, and magnesium. Thanks to its high water content, watermelon has a low-calorie density, meaning you can consume a lot of watermelons while consuming very few calories. (8)

How to Eat It: Watermelon is most delicious consumed fresh on its own but can also be blended into smoothies and desserts or incorporated into a fruit or vegetable salad like this Arugula, Watermelon & Feta Salad.

 

7. Strawberries

Water Content: 91%

Strawberries are one of the highest water-containing berries compared to raspberries and blueberries, which contain about 85% water and therefore also hydrating foods. In addition to water, strawberries are a good source of soluble fiber, vitamin C, folate, and manganese. (9)

How to Eat It: Strawberries are great on their own but also work well raw in salads, blended into smoothies or cooked into baked goods like this Strawberry Baked Oatmeal.

8. Cabbage

Water Content: 92%

While considered a cruciferous vegetable, cabbage has impressively high water content. Cabbage is well known for being a source of fiber and it also contains decent amounts of vitamins C, folate, and other trace minerals. (10)

How to Eat It: Cabbage is commonly used in coleslaws and salads but also tastes delicious roasted or cooked into soups and stir-fries like this Rainbow Chicken Stir-Fry.

 

9. Cauliflower

Water Content: 92%

Also considered a cruciferous vegetable, much like cabbage, cauliflower also contains an impressive amount of water. Not to mention, cauliflower only contains 25 calories and 5 grams of carbohydrates per 1-cup serving making it a great low-carb alternative to grains and potatoes. (11)

How to Eat It:  Cauliflower can be boiled, steamed, or roasted and works well as an alternative to rice or potatoes when made into cauliflower rice or Garlic Mashed Cauliflower.

10. Milk

Water Content: 91%

Although often mistakenly considered unhealthy, milk is a hydrating whole food that is nutrient-dense. Not only is milk, especially skim milk, made primarily of water but it’s high in protein, packed with over 15 essential nutrients, and is an incredibly versatile ingredient that you can use a number of different ways. (12)

How to Eat It: Milk can be consumed on its own, added to smoothies, incorporated into soups, stews and casseroles, or added to breakfast bowls like this Homemade Bircher Muesli.

 

11. Spinach

Water Content: 91%

Spinach is a dark leafy green that punches far above its weight in nutritional value. A 1-cup serving of raw spinach contains a mere 7 calories, 2 grams of protein, and 1 gram of fiber. Not to mention, when cooked, spinach wilts down into a small portions so you can easily add numerous servings of spinach to any dish without much effort. (13)

How to Eat It: Spinach makes a great base for salads, can be blended into dips or smoothies, or cooked directly into any hot dish like this Green Lentil & Spinach Curry.

12. Cantaloupe

Water Content: 90%

Bursting with sweet summer flavors, cantaloupe (or any melon for that matter) is packed full of water and natural sugars. A 1-cup serving of cantaloupe provides 1/2 cup of water, fiber, and vitamin C and is a great source of beta-carotene, which the body converts to vitamin A. (14)

How to Eat It: Cantaloupe is best served on its own, in a simple fruit salad, or grilled on the BBQ.

 

13. Broccoli

Water Content: 89%

Along with cabbage and cauliflower, broccoli is part of the cruciferous vegetable family. Although it might not be the first food that comes to mind when you think about hydrating foods, broccoli is almost 90% water and is a great source of fiber, iron, potassium, and vitamin C.  (15)

How to Eat It: Broccoli is often boiled, steamed, or roasted, but also works well raw in cold dishes like this Make-Ahead Quinoa & Broccoli Salad.

14. Carrots

Water Content: 88%

Best known for their high beta carotene content, carrots are also a good source of water and one of the best hydrating foods. Carrots, regardless of the color, are packed full of water, fiber, potassium, and folate. (16)

How to Eat It: Carrots are a great snack served with hummus or dip, included in salads, cooked into soups, stews or stir-fries, or cooked into baked goods like these Carrot Cake Breakfast Cookies.

15. Peaches

Water Content: 88%

This juicy summer fruit is packed full of water and fiber. Best consumed with the skin on for maximum nutritional value, peaches are a good source of vitamin C and potassium. (17)

How to Eat It: Peaches are a simple grab-and-go snack, that can be blended into smoothies, added to yogurt, baked into baked goods, or used as a condiment for savory dishes like these Grilled Pork Chops with Peach Salsa.

 

The Bottom Line

Hydration is incredibly important for our health and, in addition to drinking water, including more fruits, vegetables and whole foods in your diet is a great way to incorporate more water in your diet.  While drinking water is important, there are many hydrating foods that can consume to help increase your water intake and support your overall health.