Staying hydrated is a commonly overlooked part of being healthy.
Proper hydration is essential for many things like nutrient absorption, brain health and natural detoxification. One
recent study found that being well-hydrated can slow down the aging process in adults and is even linked to developing fewer chronic conditions like heart or lung disease.
Yet many people aren’t staying as hydrated as they should be, and relying on drinks isn’t always enough. Thankfully, there are many
hydrating foods that can contribute to overall hydration status as well. In fact, it is estimated that people get about
20% of the water they need from the foods they eat. But this can be more or less depending on the foods you eat.
Here are some of the best hydrating foods to help meet your unique fluid needs. You’ll notice that they are all either a fruit or vegetable, which gives even more reason to make sure you are eating the recommended amounts each day.
15 Hydrating Foods
1. Iceberg lettuce (96% water)
Iceberg lettuce is often brushed off as not having much to offer, but it is one of the most hydrating foods there is. In addition, one cup of shredded iceberg lettuce provides about
14% of your vitamin k needs. Vitamin k is essential for proper blood clotting, bone health and more.
You can eat iceberg lettuce shredded in tacos, as a condiment for burgers, used as the base of a salad and more.
2. Cucumber (96% water)
Along with iceberg lettuce, cucumber is the most hydrating food there is. The water they provide can help regulate your body temperature, protect against dehydration and so much more. They provide a small amount of fiber along with many nutrients including vitamin K, potassium and magnesium. What’s more, one average-sized cucumber has only 45 calories.
Cucumbers are a refreshing snack on a hot day paired with your favorite dip. You can also add cucumber slices to salads and sandwiches, or use it in
homemade tzatziki sauce.
3. Radishes (95% water)
In addition to being a hydrating food, radishes offer many other health benefits. They are part of the
cruciferous vegetable family, which are known for their ability to
treat and prevent cancer. They are also a good source of fiber and many other nutrients.
You can eat radishes raw or as part of a salad or vegetable platter. You can also roast radishes or add them to soups.
4. Celery (95% water)
Celery not only provides a cool and satisfying crunch, but it is also full of water. Despite its high water content, it still poses many health benefits, including being
rich in antioxidants that can help fight off disease. It also contains a compound called
3-n-butylphthalide which has been shown to help control blood pressure and may also help protect against
dementia.
Celery is super versatile. You can pair it with nutritious dips like guacamole or hummus, or top it with nutrient-dense spread like nut butter. For something sweet, you can top it with drizzled honey or dried fruit.
5. Romaine lettuce (95% water)
While romaine and iceberg lettuce have similar water and calorie contents, romaine is often considered the healthier type of lettuce. This is because romaine lettuce provides significantly higher amounts of nutrients like folate, vitamin K and vitamin A. Its dark leafy green color also provides more flavor and makes a great addition to sandwiches, burgers or used as the base of salads.
6. Summer squash and zucchini (94% water)
These squash varieties each contain many nutrients as well as antioxidants that support overall health. Their fiber content combined with being high in water also makes them great for supporting normal bowel movements.
Both types of squash are great for grilling and used in kabobs. Shredded zucchini is also a popular addition to baked goods like quick breads and muffins, and can also be used in
oatmeal and
smoothies.
7. Tomatoes (94% water)
Tomatoes are a great source of nutrients and phytochemicals including lycopene, potassium, iron and vitamin C. Their
high antioxidant content gives them many possible health benefits.
Tomatoes are great raw, as part of a sauce or soup and as an ingredient in many other different types of meals.
8. Bell peppers (92% water)
Like many other vegetables on this list, bell peppers are also rich in vitamins A, C and other nutrients. In fact, few people know that bell peppers actually contain more vitamin C than an orange. However, some of this vitamin C can be lost in cooking.
You can enjoy raw bell pepper strips with your favorite dip, or eat them cooked in meals like casseroles, burritos and soups.
9. Asparagus (92% water)
Asparagus is rich in water along with nutrients like folate, vitamin K and vitamin A. Eating it cooked is still a great way to get the benefits of its hydrating properties and health benefits.
Asparagus is excellent when grilled and sautéed, and can be seasoned as desired.
10. Cauliflower (92% water)
Cauliflower is a nutrient-dense vegetable that is high in water and low in calories. Like radishes, it is also part of the cruciferous vegetable family.
Cauliflower is great grilled and served with a seasoning or dip, used as a pizza topping, blended into soups and even used as a substitute for rice.
11. Cabbage (92% water)
Cabbage is a heartier form of lettuce that is great for use in lettuce wraps, and is yet another member of the cruciferous vegetable family.
12. Spinach (92% water)
Spinach is well-known for being a nutrient-powerhouse, and for good reason. Not only will it help hydrate you, but it also provides an excellent source of potassium, folate, vitamin K and many other nutrients that give it an abundance of health benefits.
Enjoy spinach in salads, blended into smoothies or baked goods or really however you’d like.
13. Mushrooms (92% water)
In addition to their water content,
mushrooms have been extensively studied and found to have numerous health benefits. Research shows they can help prevent or treat many conditions like Alzheimers, cancers, stroke and much more. Note that their hydrating properties only apply to edible mushrooms, and not those used for medicinal purposes or used as a supplement.
You can enjoy edible mushrooms as an ingredient for many different meals like stir fries,
pasta and soups.
14. Watermelon (92% water)
As its name implies, watermelon is the fruit that is highest in water. In addition to being juicy and delicious, watermelon is rich in the antioxidant vitamins A and C as well as many other important plant compounds. When eaten in the context of an overall healthy diet,
research has shown that watermelon may help lower the risk of things like heart disease, diabetes and even cancer.
Enjoy watermelon as-is, as a frozen slushie or ice pop, or part of a fruit salad.
15. Strawberries (92% water)
Just one cup of sliced strawberries provides more vitamin C than an orange, which makes them great for your immune system. Strawberries are also a good source of fiber.
Because they are a versatile fruit, you can enjoy them in many different ways including raw, as a topping for salad, in a yogurt bowl and so much more.
In summary
The
importance of staying hydrated should not be overlooked. In addition to drinking plenty of water, you can also increase your hydration with the foods you eat. Eating plenty of fruits and vegetables is a great way to help meet your fluid needs. Doing so will also come with many other health benefits, leading to an overall healthier you.
