Keeping your body hydrated is extremely important for health. In fact, not drinking enough water can lead to dehydration, which can cause: fatigue, headaches, skin problems, muscle cramps, low blood pressure and a rapid heart rate. In addition, prolonged hydrated body can cause serious complications such as Renal Failure. Experts generally recommend drinking several glasses of water per day to meet hydration needs. Although drinking water is very important, you can also be hydrated with food. There are many healthy foods that can contribute a lot of water to your body.
This article lists 19 water-rich foods that help keep you hydrated.
Water content: 92%. Watermelon is very healthy and one of the most hydrating foods you can eat. A 1-cup (154 grams) serving contains more than half a cup (118 ml) of water, in addition to some fibers and several important nutrients, including: vitamin C , vitamin A and magnesium. It is also very low in calories, providing only 46 calories per cup. Due to their high water content, watermelons have a very low calorie density. This means that a relatively large portion of watermelon contains very few calories. Foods with low caloric density are characterized by helping to lose weight, since it makes you feel full without consuming too many calories, and therefore reduce appetite In addition, watermelon is rich in powerful antioxidants, including lycopene. This compound has been studied for its ability to reduce oxidative damage in cells, which has been linked to diseases such as heart disease and diabetes. You can include watermelon in your diet by consuming it as a refreshing snack or a side dish. It is also commonly used to make salads.
Summary: Watermelon is a nutrient-dense moisturizing fruit that can provide several health benefits, and also reduces the risk of chronic illness.
Water content: 91%
Strawberries have high water content, characterized by being a very moisturizing food. Because 91% of the weight of strawberries is water, eating them will contribute to daily water consumption. In addition, strawberries provide a lot of fiber and antioxidants that fight disease; they are also rich in vitamins and minerals, including vitamin C, folate and manganese. Eating strawberries on a regular basis has been shown to reduce inflammation, which can help protect against heart disease, diabetes, Alzheimer’s and various types of cancer. It is easy to include strawberries in your diet; you can make smoothies with them or incorporate them into salads. They also provide a unique touch on sandwiches and rolls.
Summary: Strawberries are very healthy and contain a lot of water. In addition, the nutrients they provide can offer a number of health benefits and keep you hydrated.
Water content: 90%
Melon is extremely nutritious and can improve health in several ways. Approximately 50% of a cup (177 grams) of melon is water and offers more than half a cup (118 ml) of water per serving. A cup of melon also contains 2 grams of fiber, which when working with water can help you satisfy your hunger and reduce your appetite. In addition, that melon is rich in vitamin A, it provides 120% of daily hydration needs in a single serving of 1 cup (177 grams). Studies have shown that vitamin A can promote the immune system through infection protection. The melon can be eaten, prepared in smoothies or added to salads, yogurt or sauce. It is also advisable to eat it for breakfast.
Summary: Melon is a healthy fruit that provides a significant amount of water, also many vitamins and minerals that improve overall health.
Water content: 89%
Peach is a very nutritious and moisturizing fruit. About 90% of its weight is water. It also provides several important vitamins and minerals, such as vitamin A, vitamin C, vitamin B and potassium. In addition, integrating shell peaches into your diet can improve your body’s protection against diseases linked to oxidative stress, as it provides chlorogenic acid, known to have antioxidant properties. Due to the water and fiber content in peaches, they are low in calories, a medium peach contains only 60 calories. It’s easy to add peaches to your diet. They are commonly combined with smoothies and salads, in addition they give a particular touch to cottage cheese and yogurt.
Summary: Peaches are rich in water, fiber and antioxidants, they also have several vitamins and minerals that can promote you with hydrated body and provide many other health benefits.
Water content: 88%
Oranges are incredibly healthy and can provide a number of health benefits. There is almost half a cup (118 ml) of water in an orange, in addition to fiber and various nutrients. These include vitamin C and potassium, which can increase your immune function and heart health. Oranges are also rich in antioxidants that protect against diseases, including flavonoids and anthocyanins, which can prevent cell damage by reducing inflammation.
“The water and fiber in oranges can make you feel full, which is useful for keeping your appetite under control”.
In addition, eating citrus fruits such as oranges regularly can protect you against kidney stones. This is because the citric acid that oranges contain can bind with the calcium oxalate that forms the stones in the kidneys, helping to expel it from the body. Proper hydration is another important factor in preventing kidney stones, and the high water content of oranges can help avoid such stones.
Summary: Oranges are a great source of water, fiber, antioxidants and various nutrients; they can also help prevent kidney stones and various diseases.
6. Skim Milk:
Water content: 91%
Skim milk is very nutritious. It consists mainly of water and provides a considerable amount of vitamins and minerals, including: vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium. Milk not only helps with general hydration, but it can also help rehydrate the body after intensive exercise. Some studies have shown that low-fat milk helped people stay hydrated after a workout, compared to sports drinks or pure water. This is partly due to milk electrolytes and protein content, which can help replace the loss of body fluids. Because milk is widely available and is quite economical, it is easy to incorporate into your diet.
Summary: Milk is rich in water, vitamins and minerals; it has also been shown to help maintain adequate hydration, especially after exercise.
Cucumber is another healthy and moisturizing food to include in the diet. Its composition is almost completely water and also provide a small amount of some nutrients, such as vitamin K, potassium and magnesium. Compared to other water-rich vegetables, cucumber is one of the lowest in calories. There are only 8 calories in a half cup serving (52 grams), and their water content makes them very refreshing. You can eat relatively large portions of cucumbers without worrying about the calories you eat, which is helpful for maintaining proper weight. It is easy to incorporate cucumbers in your diet. They are commonly added to salads and sandwiches, but they can also be included in cooked dishes such as chips and soups.
Summary: Cucumber has high levels of water and very low in calories. This combination is beneficial for several aspects of your health, including hydration
Water content: 96%
Lettuce has several beneficial health properties. One cup (72 grams) of lettuce provides more than a quarter cup (59 ml) of water, plus 1 gram of fiber. It also provides 5% of your daily folate needs. Folate is important for pregnant women, as it can help prevent congenital neural tube defects. In addition, lettuce is rich in vitamins K and A, both have been recommended for its effects in keeping bones and the immune system in good condition. On the other hand, the combination of water and fiber in lettuce makes it a very low food in the number of calories. There are only 10 calories in a 1 cup serving (72 grams). You can easily include lettuce to the diet through salads. In addition, it can be used as a “dressing” for hamburgers, or substitute for less moisturizing foods.
Summary: Lettuce provides some important vitamins and fiber, as well as a high amount of water, which can help keep you hydrated.
9. Broths and Soups:
Water content: 92%
Broths and soups are usually water based and have the potential to be very moisturizing and nutritious. For example, 1 cup (240 grams) of chicken broth is made almost completely water-based, which contributes a decent amount to the daily needs of hydration. Consuming water-rich foods such as broths and soups regularly can also promote weight loss due to their low calorie content. Many studies have found that those who consume soup before the main course of a meal eat fewer calories and therefore end up consuming fewer calories daily. In one study, participants who ate two servings of low-calorie soups a day ended up losing 50% more weight than those who consumed the same number of calories in snacks. You can significantly increase the nutritional content of broths and soups by adding many vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.
Summary: Broths and soups are foods rich in water, and therefore, are excellent foods to include in the diet and increase hydration.
Water content: 94%
Zucchini is a nutritious vegetable that can provide several health benefits. A 1-cup (124 grams) serving of chopped zucchini contains more than 90% water and provides 1 gram of fiber. Both components are ideal to satisfy hunger and reduce appetite. As a result of its high water content, zucchini is quite low in calories, with only 20 calories in 1 cup (124 grams). Eating zucchini will contribute several nutrients to the diet, especially in vitamin C, since 1 cup (124 grams) of it contains 35% of the recommended daily intake. Vitamin C is essential for a healthy immune system and can help protect against a number of diseases. To include zucchini in the diet, you can start by eating on your own at least one dish as a side dish or add to soups, salads and chips. You can also cut into strips to create “noodles” and use them as an alternative to regular pasta.
Summary: Eating zucchini will contribute to a significant amount of water and nutrients to the diet. It will help you stay hydrated, and it is beneficial for overall health.
Water content: 95%
Celery is a very healthy and moisturizing food that you can include in the diet. It consists mainly of water, providing about half a cup (118 ml) in a 1 cup (236 grams) portion of celery. This contributes to a low caloric content of only 16 calories per cup. Like other water-rich vegetables, celery can be a beneficial food for weight loss due to its high water content and low calorie count. In addition, celery contains some fiber and many important nutrients. It is particularly rich in vitamin K and potassium, which can protect you against heart disease, certain types of cancer and bone-related diseases, such as osteoporosis. It is very simple to incorporate celery into the diet, since it can be eaten either raw or cooked. It can be added to soups and salads, or eat celery sticks next to a healthy dip like hummus (Middle Eastern recipe made with chickpea puree and lemon juice) or Greek yogurt.
Summary: Celery is low in calories; it is also an excellent source of water and nutrients. These properties can promote various aspects of health, including adequate hydrated body.
12. Natural Yogurt:
Water content: 88%
Natural yogurt contains a lot of water and nutrients that can benefit several health aspects. A 1-cup serving (245 grams) of plain yogurt is made up of more than 75% in water. It also provides several vitamins and minerals, such as calcium, phosphorus and potassium, all of which are known to help promote bone health. Yogurt is also a great source of protein, providing more than 8 grams and about 17% of daily needs in a 1-cup serving (245 grams). It has been shown that eating yogurt on a regular basis helps to lose weight, this happens because it reduces appetite thanks to its high water and protein content. To get all the benefits of yogurt, it is necessary to eat varieties of yogurt instead of flavor. This is because flavored yogurt usually has a high content of unhealthy added sugar, which is advisable to limit such sugar in the diet due to its role in increasing the risk in diseases such as; Obesity, heart disease and diabetes. For example, 1 cup (245 grams) of fruit-flavored yogurt contains 47 grams of sugar, which is more than four times the amount found in the same serving size of plain yogurt.
Summary: Natural yogurt is a great source of water, protein, some important vitamins and minerals. It can provide moisturizing effects, along with many other health benefits.
Water content: 94%
Tomatoes have an impressive nutritional profile and can provide many health benefits. Only one half tomato provides approximately half a cup (118 ml) of water. It also provides a significant amount of vitamins and minerals, including vitamins A and C that increase the immune system. The high amount of water in tomatoes is related to its low caloric content, with only 32 calories in a 1-cup serving (149 grams). In addition, tomatoes are rich in fiber and some antioxidants that protect you from diseases, including lycopene. Lycopene has been studied for its great potential to reduce the risk of heart disease and can help prevent the development of prostate cancer. You can enjoy tomatoes cooked in soups, sauces and various other dishes. They are also often added in salads and used to make sauces.
Summary: Tomatoes provide a lot of water and nutrients that are beneficial for hydrated body, also antioxidants that protect against various diseases.
Water content: 92%
Paprika is another incredibly healthy vegetable, with a variety of health improvement effects. More than 90% of the weight of paprika consists of water. They are rich in fiber, vitamins and minerals, such as vitamins B and potassium. Paprika also contains carotenoid antioxidants, which can reduce the risk of certain types of cancer and eye diseases. In addition, paprika contains the highest amount of vitamin C, compared to other fruits and vegetables, providing 317% of daily needs in just one cup (149 grams). Vitamin C not only benefits the immune system, but also helps the body absorb iron more effectively, promotes bone health and protects cells from the damaging effects caused by free radicals. Due to their high water content, paprika is very low in calories, providing 46 calories per cup (149 grams). That means you can eat large portions of them without the worry of gaining weight. There are several ways to include paprika in the diet. They can be eaten raw in salads, included in sauces or added to french fries.
Summary: Paprika can provide a number of health benefits due to the high amounts of water and the nutrients they contain, particularly vitamin C.
Water content: 92%
Cauliflower is an excellent vegetable to include in the diet, since it is very nutritious and moisturizing. One cup (100 grams) of cauliflower provides more than a quarter cup (59 ml) of water, as well as 3 grams of fiber, which helps reduce appetite. Its high water content contributes to its low number of calories, with only 25 calories per cup. In addition, cauliflower contains more than 15 different vitamins and minerals, including choline, which is not found in many foods. Choline is an essential nutrient to support brain health and metabolism. You can use cauliflower as a replacement for less moisturizing foods by thinly cutting it into “rice” or using to make a cauliflower-based pizza crust.
Summary: Cauliflower provides large amounts of water, fiber and nutrients, and is a good substitute for foods that offer less water.
Water content: 92%
Cabbage is an impressively healthy cruciferous vegetable. It is quite low in calories but high in fiber and nutrients. It is also rich in vitamin C, vitamin K, folate and various minerals that can have a variety of health effects. For example, vitamin C is well known for its role in reducing inflammation and has been shown to reduce the risk of chronic diseases such as diabetes and heart disease. In addition, cabbage provides glucosinolates, which are antioxidants that are believed to help protect against certain types of cancer, such as lung cancer. Cabbage is commonly fermented in sauerkraut, which is also rich in water and can benefit digestive health.
Summary: Eating cabbage can help various aspects of health, including hydration. This is due to its high content of water, nutrients and antioxidants.
Water content: 88%
Grapefruit is an exceptionally healthy citrus with many health benefits. In half grapefruit (123 grams), there is about half a cup (118 grams) of water, which contributes a decent amount according to daily hydration needs. In addition, grapefruit is rich in fiber, antioxidants and various vitamins and minerals, including vitamin A, potassium and folic acid. It is especially rich in vitamin C that increases the immune system, providing 120% of daily needs only in half a grapefruit (123 grams). Several studies have shown that grapefruit in the diet can help increase weight loss, as well as reduce cholesterol, blood pressure and blood sugar levels. You can easily include grapefruit in the diet by eating it raw, mixing it with smoothies or adding it to salads.
Summary: Grapefruit can promote you to be hydrated due to its high water content. It is also rich in nutrients and antioxidants that can have a number of health benefits.
18. Coconut Water:
Water content: 95%
Coconut water is a super healthy drink that will keep you hydrated. Not only does it have a high water content, but it is also rich in electrolytes, including potassium, sodium and chloride. Studies have shown that coconut water can be beneficial for rehydration. And it is believed to be useful for recovery after exercising due to its electrolyte content. Drinking coconut water after exercise is a much healthier option than drinking a manufactured sports drink, as many sports drinks are loaded with added sugar and other artificial ingredients. For example, a 1-cup (237 ml) portion of ” Gatorade ” provides 13 grams of sugar, which is 50% more than in the same amount of coconut water.
Summary: Drinking coconut water is very useful to be hydrated, especially after exercising, because it is rich in water and electrolytes.
19. Cottage Cheese:
Water content: 80%
Cottage cheese is another healthy and nutritious dairy product with moisturizing properties. About 80% of the curd’s weight is water. It also contains 25 grams of protein per 1 cup serving (225 grams), which is 50% of daily needs. The high content of water and protein is an important reason why it is a food that can help you lose weight, since it reduces your squeeze. In addition, cottage cheese has an impressive nutrition profile, providing 36% of daily phosphorus, 19% calcium and 31% selenium needs in just 1 cup (225 grams). It is also important to comment that cottage cheese is a great source of B vitamins, including riboflavin and vitamin B12, which are necessary for brain health , metabolism and maintaining healthy bones. It is easy to incorporate cottage cheese in the diet. You can mix it with fruits, use it as a mixture, add it to salads or eat it with an omelet.
Summary: Cottage cheese contains a lot of water and protein, as well as vitamins and minerals that can provide health benefits.
Staying hydrated is extremely important for overall health. Health experts often recommend drinking several glasses of water a day to meet hydration needs, but the generally water content in food is often overlooked. There is no doubt that drinking water is important, but you can also consume a significant amount of water by integrating a variety of water-rich fruits, vegetables and dairy products into the diet. For this reason, most people do not necessarily have to drink a lot of drinking water to stay hydrated. As long as you can eat a lot of water-rich foods and drink water when you are thirsty, there will be no problem keeping you hydrated. Thanks to this article we know that there are foods that help to keep you hydrated, but it is not recommended to use them as substitutes for water, since it is the most important liquid that gives us many benefits, we can highlight these 7 benefits of drinking more water than you did not know.