You’ve no doubt heard the advice to drink at least eight 8-ounce (oz) glasses of water each day in order to maintain optimal hydration so your brain and body can function properly. But that direction is often misread, says Sean Hashmi, MD, an obesity and family medicine specialist at Kaiser Permanente in Southern California, noting that the foods you eat play a big role in hydration, too.
Eating a healthy, balanced diet rich in
fruits and vegetables can provide about 20 percent of your daily water needs from food itself.
“These foods are not just hydrating, [they’re] also nutritious and provide various nutrients, including
vitamins and
fiber,” says
Shreela Sharma, PhD, RD, a professor of epidemiology at UTHealth School of Public Health in Houston.
Another plus: You don’t have to overthink it. “If you are eating a diet rich in fruit and vegetables, this should not be hard,” says
Julie Devinsky, RD, who is in private practice in New York City and is an outpatient nutritionist at NewYork-Presbyterian’s Digestive Disease Clinic. To hit the mark, you can follow dietary guidelines and aim to eat five servings of fruits and vegetables daily.
Just keep in mind that the fruit or veggie will lose water if it’s cooked. “To optimize the hydration aspect of these foods, it’s best to eat them raw or minimally cooked,” Devinsky says. And for the best, most hydrating effect, enjoy these foods with a glass of water. “As much as it is important to eat your daily dose of fruit and vegetables, don’t use it as an excuse to skimp on water,” she adds.
Devinsky says cucumber, which is more than 95-percent water, is one of the most hydrating options available.
The green veggie isn’t just a salad topper. Dr. Sharma suggests getting creative about incorporating cucumbers into your diet. For instance, try cucumber slices with dip or hummus in place of chips, or a whip up a chilled cucumber soup for a refreshing summer appetizer. Be sure to keep the skin on to get the most vitamins and minerals.
Not only is celery low in calories (less than 15 in one cup) and packed with vitamins and minerals, but it’s also very hydrating because it consists primarily of water!
Celery sticks can taste a bit plain on their own, but there are ways to make them part of a more substantial meal or snack. Devinsky suggests filling them with peanut butter or tuna salad for a
low-carb alternative to bread.
This refreshing summertime fruit has water built into its name, and that’s no coincidence.
Watermelon is high in water and low in calories (just 46 calories per cup).
It’s a welcome addition to many summer dishes and works well in
gazpacho and fruit salads. Devinsky says watermelon also plays nicely in a salad of arugula and mint.
Although watermelon is the most obvious hydrating melon, don’t overlook other smart choices, such as
cantaloupe, Sharma says. In addition to its 90-percent water content, a 1-cup serving of cantaloupe packs 427 milligrams (mg) of potassium, making it a decent source of the nutrient.
Potassium is important for hydration because it’s an
electrolyte, which means it helps the body balance its water content.
You can eat cantaloupe by itself or in a fruit salad, add it to
smoothies, or pair it with prosciutto for a sweet-and-savory snack, Devinsky says.
This sweet, red fruit is an excellent source of
vitamin C, with nearly 100 mg per cup.
That’s not all:
Strawberries are also incredibly hydrating, clocking in at 91-percent water.
Devinsky suggests getting your fix by serving a strawberry-and-
basil salad. Or try dipping pieces of the fruit in melted chocolate or adding them to
chia seed pudding for a
nutritious dessert.
All types of
lettuce (and other greens like
kale and spinach) have high water content, but iceberg lettuce is the most hydrating, at 96-percent water by weight.
The most obvious way to enjoy it is chopped in a salad, but you can also use it in place of a bun on your next burger, Devinsky suggests.
Tomatoes boast about 94-percent water content.
And like cantaloupe, they’re a source of potassium, with 292 mg in one medium tomato.
And they’re as versatile as they are delicious. You can enjoy them in pasta sauce, stew, fresh salsa, gazpacho, or simply sliced and sprinkled with salt and pepper.
Bell peppers are about 92-percent water.
Use diced bell peppers to add crunch to salads and salsas or large slices as an alternative to chips for scooping hummus or dip, Devinsky says. Stuffed peppers are also a great entrée option, though keep in mind they’ll lose some of their hydrating benefits during their time in the oven.
- Eating water-rich foods like cucumbers, watermelon, and bell peppers can help you meet about 20 percent of your daily hydration needs while also providing important nutrients like vitamins and fiber.
- To maximize the hydrating benefits of these foods, eat them raw or minimally cooked because cooking reduces their water content.
- Remember that eating hydrating foods should complement, not replace, drinking water throughout the day to ensure you stay properly hydrated.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor