Samantha Cortese
Hydration is essential for health, and eating foods with high water content will increase your fluid intake. Wondering how much you need? While there’s no one-size-fits-all answer, these foods can help you improve your diet while staying hydrated.
Below are some main foods that are high in water and their water content.
1. Cucumber (96%)
Cucumbers are a fantastic source of hydration, they’re low in calories and rich in potassium and vitamin A. This summer staple is also great pickled.
2. Lettuce and
Green (96%)
Of all the varieties, iceberg lettuce has the highest water content, but romaine and green leaf lettuce are not to be outdone.
Dark green vegetables are high in nutrients such as magnesium, potassium and vitamin K, which help strengthen bones and maintain healthy blood clotting. All green vegetables make a great base for a delicious and healthy salad.
For a change, try arugula (or rocket), which is 93% water – low in calories, nutritious and hydrating.
3. Tomato (94%)
Whether you eat them fresh or canned, diced, tomatoes are a great way to stay hydrated. They’re also high in vitamin C, beta-carotene, and lycopene, a powerful antioxidant that studies suggest may help reduce the risk of prostate cancer.
4. Watermelon (92%)
Not surprisingly, the name of this fruit alone suggests that it is extremely moisturizing.
Try adding cucumber and mint for a refreshing, hydrating smoothie or eat the cubes throughout the day.
Melons such as cantaloupe and honeydew melons also have a high water content.
5. Bell pepper (90%)
Whether green, red, yellow or orange, bell peppers are great for hydrating and nourishing you. According to the National Institutes of Health, just 1/2 cup of red bell peppers provides a day’s worth of vitamin C, about the same as 3/4 cup of orange juice.
6. Milk (88-90%)
Dairy products of all kinds are a great source of hydration and protein, with about 8 grams of protein per cup.
Milk is absorbed into the bloodstream slowly, helping your body stay hydrated longer than other drinks. Make sure to choose low-fat, unflavored varieties to avoid excess calories.
7. Plant-based milk
(83–95%)
Not interested in dairy milk? Consider these:
— Coconut milk is hydrating and about 95% antioxidant, but it’s high in saturated fat so consume it in moderation.
— Almond milk is 95% water, but choose your flavor wisely: One cup of sweet vanilla-flavored almond milk contains the equivalent of four teaspoons of sugar.
— Soy milk is rich in omega-3 fatty acids, phytoestrogens, vitamins and minerals.
— Rice milk is hydrating and rich in calcium, but it also has more carbohydrates than other options, which can be helpful for people watching their blood sugar levels.
8. Soup (91%)
During the summer, cold soups are a great way to stay nutritious and hydrated without heating up your kitchen. Try gazpacho, a traditional Spanish soup made with tomatoes, cucumbers, red onions and garlic. Or consider cucumber soup, made with cucumber, Greek yogurt and herbs like dill.
9. Berries (84% – 91%)
Strawberries are the most hydrating with a water content of 91%, but blackberries, raspberries and blueberries are not far behind. Not only are they naturally sweet and a popular fruit for smoothies and snacking, they’re also packed with antioxidants and vitamins.
10. Orange (85%)
Oranges are well known for being rich in Vitamin C. They also contain nutrients such as potassium, Vitamin A, and lutein, which are linked to lowering the risk of developing cataracts.
Thinly slice and add to ice water for a healthy alternative to soda.
Including these water-rich foods in your diet will help keep you hydrated and nourish your body with essential nutrients. Remember to listen to your thirst cues and make hydration a priority throughout the day.
Looking for more nutritious, thirst-quenching foods? Most foods aren’t labeled, but online databases like the USDA’s FoodData Central can give you more ideas.
For additional health and wellness information, visit Geisinger.org/balance
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Samantha Cortese, RDN, is a clinical dietitian at Geisinger.
