Ten of the Best Foods For Hydration

  • Staying hydrated has a vital effect on your memory, attention, and body coordination.
  • Drinking a lot of fluid will help you meet your hydration needs.
  • There are also foods with high-water content that is effective in keeping you hydrated.

The body needs water to function at its optimal and maintain its overall health. So ensuring that you get enough water is essential to avoid getting sick and developing severe health conditions.

While drinking water is the best way to hydrate, there are also foods rich in water that can keep you hydrated.

Here are some of the recommended foods by dietitians and nutritionists best for hydrating.


Cucumber is not only a nutritious fruit but also contains a high amount of water. It is 96% water, and eating it can make you feel refreshed and hydrated. Becky Kerkenbush, a clinical nutritionist at Wisconsin Academy of Nutrition and Dietetics, suggests adding cucumber in dippings, soups, salads, and pizzas.


Eating two whole fruit of tomato or making it into a juice can fill your body with an equivalent of one cup of water. Tomato contains 95% water and has a lot of nutritional content also.


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According to Kris Sollid, a registered dietitian at the International Food Information Council, one watermelon wedge can already produce one cup of water. Including it in your salad with other water-rich fruits like cucumber can also be an option to get much more hydrated.

Star fruit

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Star fruit is 91% water and has high-fiber and vitamin C content. It is also known as carambola and grows mostly in the tropical regions. One cup of cubed star fruit can provide as much as half-cup of water.  


Cantaloupe contains vitamins A and C, and its rich flavor makes it an excellent choice for a summer drink. It also contains 90% water and can surely fill up your hydration needs. 


Strawberries are also one of the juicy fruits that can produce a quite amount of water. With its water content of 90%, you can get about 2.7 ounces of water when you consume a half cup of strawberry. There are also a lot of options on how you can add strawberries in your diet. You can make it into juice, smoothies, or add them to your salads.


Among the vegetables, celery has one of the highest water content reaching up to 95%. It can produce almost half a cup of water by consuming one cup of celery. Aside from its high water content, Amy Scott-Maclean, owner of WellnessWise, shares that celery is also rich in antioxidants, fiber, flavonoids, minerals, and vitamins essential for body wellness.   


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According to a study in 2015 published in the International Journal of Medical Microbiology, mushrooms prove to be a nutritional vegetable. The results showed that they have antibacterial and cholesterol-lowering properties. Mushrooms are also high in protein and water content. Sollid shares that 4 cups of sliced mushrooms is equivalent to 1 cup of water.


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Spinach can be added in dips, juices, salads, sandwiches, and pasta. With its many uses, you can surely maximize its water content of 91%, which equates to one cup of water produced for every cup of spinach used.


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As a root vegetable, you can add jicama in your salads or turn them into fries. According to Kerkenbush, a cup of sliced jicama can make up to 4 ounces of water. It contains 90% of water and other nutrients like fiber, potassium, and vitamin C.

Source: The Healthy

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