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It’s important to keep your body hydrated, especially in the summer when the heat and humidity are high. Drinking water is essential to keep your body hydrated, but did you know that you can hydrate yourself with what’s on your plate and not just with what’s in your glass? Eating healthy, hydrating foods during hot weather can help maintain your hydration levels and provide a variety of nutrients. The following foods are not only high in water content, but are also full of nutrients that help your body fight disease.
Table of Contents
These 10 hydrating foods contain at least 88% water, making them a great choice to meet your hydration needs.
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#1 Cucumber
Cucumbers are almost entirely made up of water. But they also provide a small amount of nutrients, such as potassium, magnesium and vitamin K.
Cucumbers are also very low in calories compared to other vegetables that are water-rich. There are only 8 calories in a 52-gram serving of cucumbers. They are also very refreshing due to their high water content.
If you are traveling to lose weight, you can incorporate this hydrating and refreshing food into your diet by adding it to salads, stir-fries, soups and sandwiches.
water content: 95%
#2 Tomatoes
Tomatoes contain a lot of water. The high amount of water in tomatoes contributes to their low calorie content, with only 32 calories in a 1-cup serving. They also provide a significant amount of vitamins and minerals, including immune-boosting vitamins A and C and antioxidants, which are beneficial for hydration and protection against various diseases.
You can enjoy tomatoes by adding them to your salads, curries, soups, chutneys and many other dishes.
water content: 94%
#3 Cauliflower
An excellent vegetable to include in your diet, cauliflower provides a significant amount of water and fiber, and is an excellent substitute for grains that are less hydrating. It is also low in calories, with 1 cup comprising only 25 calories.
This hydrating food contains over 15 different vitamins and minerals, which support brain health and metabolism.
You can include cauliflower in your diet by replacing it with less hydrating cauliflower-based sauces instead of refined wheat flour. You can also swap it out with rice or make a cauliflower pizza base, which also cuts in calories.
water content: 92%
#4 Lettuce
Lettuce is light, refreshing, contains a lot of water and has several health-promoting properties. It is one of the best vegetables to keep you hydrated and full if you are on a weight loss diet. 1 cup of lettuce has only 10 calories. This hydrating food is rich in vitamin K, vitamin A and folic acid, which can help keep your bones and immune system healthy.
You can add lettuce to your diet by using it as a wrap for your sandwiches or to make light and delicious salads.
water content: 96%
#5 Cabbage
Eating cabbage can help several aspects of your health, including hydration. This is due to its water, nutrient and antioxidant content.
Cabbage is low in calories but an impressively healthy cruciferous vegetable. It is rich in vitamin C, which is known to help reduce inflammation and may also lower the risk of chronic diseases such as diabetes and heart disease.
Cabbage can be used to make sabji, paratha, curry, raita, kofta and salad.
water content: 92%
#6 Peppers
Peppers are an incredibly healthy vegetable. They are rich in fiber, vitamins and minerals, such as vitamin B, vitamin C and potassium. Peppers contain the highest amount of vitamin C, compared to other fruits and vegetables, providing 317% of your daily requirement in just one cup.
Peppers are very low in calories at just 46 calories per cup. If you want to lose weight, you can eat a lot of this moisturizing and crunchy food without feeling guilty.
You can include bell peppers in your diet by adding them to salads for crunch, curries for flavor, and stir-fries.
water content: 92%
#7 Watermelon
Watermelon is a sweet and refreshing, low-calorie summer snack. It is a hydrating, nutritious fruit that provides your body with health benefits and reduces the risk of chronic disease.
Watermelon is rich in powerful antioxidants, including lycopene. This compound has been studied for its ability to reduce oxidative damage to cells, which has been linked to diseases such as heart disease and diabetes.
This juicy fruit is quite low in calories at 24 calories per cup, making it a perfect food for weight watchers to snack on.
You can consume this hydrating fruit as a snack, or add it to salads for a sweet and refreshing twist.
water content: 92%
#8 Muskmelon
Muskmelon is extremely nutritious and can boost your health in several ways. This water-rich fruit also contains fiber, which, along with its high water content, makes you feel full and reduce your appetite.
Muskmelon is also rich in vitamin A, which can help strengthen your immune system and protect your body from infection.
You can eat melon plain or add it to smoothies, yogurt and salads. This hydrating food is also a great breakfast addition.
water content: 90%
#9 Oranges
Oranges are a great source of vitamin C, fiber and antioxidants. They are a type of low-calorie and highly nutritious citrus fruit.
The presence of vitamin C and potassium can help strengthen your immune system and improve heart health. In addition, the presence of disease-fighting antioxidants, including flavonoids, can prevent cell damage by reducing inflammation. Oranges also help you control your appetite thanks to the high water content that promotes a feeling of fullness.
You can incorporate this hydrating food into your diet by adding it to your salads, smoothies, oatmeal, and more.
water content: 88%
#10 Strawberries
Strawberries are sweet, tangy and delicious. They are loved by both children and adults. They are also very healthy and have a high water content. Eating strawberries can contribute to your daily water intake as about 91% of their weight comes from water.
Strawberries also provide fiber, disease-fighting antioxidants, vitamins and minerals, including vitamin C, folate and manganese. Eating this hydrating food regularly has been shown to reduce inflammation, which may help protect against heart disease, diabetes, Alzheimer’s and various cancers.
Incorporate strawberries into your diet by adding them to smoothies, salads, yogurt, and even sauces.
water content: 91%
Conclusion
Staying hydrated is extremely important for your overall health. It is recommended to drink at least 8-10 glasses of water per day to meet your hydration needs, but the water content of food is often overlooked.
You can consume a significant amount of water and achieve your hydration goal by including foods with a high water content such as watermelon, tomatoes, oranges, lettuce, and more.
Stay hydrated and stay healthy.
Frequently Asked Questions (FAQs)
Q. What are the 3 symptoms of dehydration?
A. While there are many symptoms of dehydration, which can range from mild to severe dehydration, 3 symptoms are common: fatigue, increased thirst, dry mouth and tongue. Other mild symptoms include less urination, less tear production, dry skin, constipation, dizziness, light-headedness and headache. Severe dehydration can cause symptoms such as excessive thirst, lack of sweat production, low blood pressure, rapid heart rate, rapid breathing, sunken eyes, shriveled skin, and dark urine. Severe symptoms are a sign to seek immediate medical attention.
Q. What foods are good for dehydration?
A. One can opt for lemon water, buttermilk, coconut water and foods that are rich in water such as cucumbers, tomatoes, cauliflower, watermelon, oranges and cantaloupe.
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