In fact, not drinking enough water can lead to dehydration, which can reason fatigue, headaches, skin problems, muscle cramps, low blood pressure and also a quick heart price (1).

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What’s more, an extensive dehydration have the right to lead to major complications like organ failure (1).

Experts usually recommend drinking numerous glasses that water per day to meet your hydration needs.

But while drinking water is an extremely important, girlfriend can additionally get the from foods. Over there are plenty of healthy foods items that can add a big amount the water to your diet.

This post discussed 19 water-rich foodstuffs that will assist you stay hydrated.

1. Watermelon

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Water content: 92%

Watermelon is really healthy and one that the many hydrating foods items you can eat.

A 1-cup (154-gram) serving includes over a fifty percent cup (118 ml) of water, in enhancement to some fiber and also several crucial nutrients, consisting of vitamin C, vitamin A and also magnesium. It is likewise quite low in calories, offering only 46 calories per cup (2).

Because of their high water content, watermelons have actually a really low calorie density. That way that a relatively large portion the watermelon contains very few calories.

Foods v low calorie densities have been shown to aid with load loss by cultivating fullness and reducing appetite (3, 4).

Furthermore, watermelon is rich in powerful antioxidants, including lycopene.

This compound has been studied because that its ability to minimize oxidative damage to cells, which has actually been linked to conditions such as heart disease and diabetes (5).

You can add watermelon to your diet by consuming it as a update snack or next dish. It’s also commonly provided to make salads.


Watermelon is a hydrating, nutrient-dense fruit that may administer several health benefits, including a diminished risk that chronic illness.

How come Cut: Watermelon

Water content: 91%

Strawberries have a high water content, making them a an extremely hydrating food.

Because around 91% the strawberries’ weight comes from water, eat them will contribute to your day-to-day water intake.

Furthermore, strawberries administer lots the fiber, disease-fighting antioxidants and also vitamins and also minerals, including vitamin C, folate and also manganese (6, 7, 8).

Eating strawberry on a continuous basis has been shown to alleviate inflammation, i beg your pardon can aid protect versus heart disease, diabetes, Alzheimer’s and various varieties of cancer (9, 10).

It is easy to include strawberries in your diet by mix them into smoothies or combine them right into salads. They likewise make for a unique enhancement to sandwiches and wraps.


strawberry are very healthy and contain lots of water. Plus, the nutrient they administer may deliver a variety of health benefits.

Water content: 90%

Cantaloupe is a melon that’s incredibly nutritious and may rise your health in numerous ways.

One cup (177 grams) that cantaloupe is written of about 90% water and also delivers much more than a fifty percent cup (118 ml) the water per serving (11).

One cup of cantaloupe likewise contains 2 grams the fiber, i m sorry works along with water to promote fullness and also reduce her appetite (11, 12, 13, 14).

Additionally, cantaloupe is wealthy in vitamin A, offering 120% of your day-to-day needs in a 1-cup (177-gram) serving. Studies have shown that vitamin A may rise immune wellness by protecting against infection (11, 15).

You have the right to consume cantaloupe plain or include it to salads, smoothies, yogurt or salsa. It additionally makes a great side in ~ breakfast.


Cantaloupe is a healthy and balanced fruit that offers a far-reaching amount that water and also many health-promoting vitamins and also minerals.

Water content: 89%

Peaches are a really nutrient-dense and hydrating fruit.

Close to 90% of your weight is water. They also carry out several necessary vitamins and also minerals, such as vitamin A, vitamin C, B vitamins and also potassium (16).

Furthermore, eat peaches through the skin ~ above may also contribute disease-fighting antioxidants prefer chlorogenic mountain to your diet (17).

Peaches’ water and fiber contents are why they space so filling and also low in calories, with only 60 calorie in a medium peach (16).

It is straightforward to add peaches to her diet. They are commonly an unified with smoothies and also salads and likewise make a good addition to cottage cheese and also yogurt.


Peaches space rich in water, fiber and also antioxidants, in addition to number of vitamins and also minerals that might promote hydration and carry out many other health and wellness benefits.

Water content: 88%

Oranges are exceptionally healthy and also may provide a variety of health benefits.

There is almost a fifty percent cup (118 ml) of water in one orange, along with fiber and several nutrients (18).

These encompass vitamin C and potassium, i m sorry may an increase your immune function and heart wellness (19, 20).

Oranges are likewise rich in disease-fighting antioxidants, consisting of flavonoids, which may prevent cell damage by reducing inflammation (21, 22).

The water and also fiber in oranges might promote feelings of fullness, which is helpful for keeping your appetite under manage (4, 12, 23).

Additionally, regularly eating citrus fruits favor oranges might protect against kidney stones. This is due to the fact that the citric mountain they contain deserve to bind with stone-forming calcium oxalate, helping flush it the end of the body (24).

Proper hydration is an additional important element in preventing kidney stones, i beg your pardon the high water content of oranges can assist promote (24).


Oranges are a great source of water, fiber, antioxidants and also several nutrients and may help prevent kidney stones and several illnesses.

Water content: 91%

Skim milk is very nutritious.

It’s made up of largely water and provides a significant amount the vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium (25).

Not only does milk help with as whole hydration, yet it might also assist you rehydrate ~ strenuous practice (26).

A few studies have presented that low-fat milk helped people stay hydrated after ~ a workout, contrasted to sports drinks or level water (26, 27).

This is partly due to milk’s electrolytes and protein content, which may aid replace body liquid losses (27).

Because milk is widely easily accessible and rather cheap, it’s easy to incorporate right into your diet.


Milk is affluent in water, vitamins and also minerals, and has been shown to assist people maintain ideal hydration, especially after exercise.

Water content: 95%

Cucumbers are another healthy and hydrating food to encompass in her diet.

They are made up practically entirely of water and also administer a little amount of part nutrients, such together vitamin K, potassium and also magnesium (28).

Compared to other water-rich vegetables, cucumbers are one of the shortest in calories. Over there are only 8 calorie in a half-cup (52-gram) serving, and also their water content renders them really refreshing (28).

You can eat a relatively large portion the cucumbers without adding a far-reaching number of calorie to your diet, i beg your pardon is beneficial for keeping your load (12).

It’s easy to incorporate cucumbers into your diet. They are commonly included to salads and sandwiches, however they can additionally be contained in cooked dishes choose stir-fries and soups.


Cucumbers room high in water but really low in calories. This combination is valuable for several facets of your health, including hydration.

Water content: 96%

Lettuce has actually several health-promoting properties.

One cup (72 grams) of lettuce provides much more than a 4 minutes 1 cup (59 ml) of water, in addition to 1 gram that fiber. It likewise provides 5% that your daily needs because that folate (29).

Folate is vital for pregnant women, together it can help prevent neural tube birth defects (30).

Additionally, lettuce is high in vitamin K and A, both that which have been studied because that their duties in maintaining your bones and also immune system healthy (29, 31, 32).

Furthermore, the mix of water and fiber in lettuce provides it an extremely filling for a low number of calories. There are just 10 calorie in a 1-cup (72-gram) serving (29).

You have the right to easily include lettuce to her diet by making use of it to do salads. Additionally, you have the right to use it together a “bun” for burgers or wrap rather of a tortilla come substitute for less-hydrating grains.


Lettuce gives a few important nutrients and also fiber, as well as a high lot of water, i beg your pardon may assist keep girlfriend hydrated.

Water content: 92%

Broths and also soups space usually water-based and have the potential to be an extremely hydrating and also nutritious.

For example, 1 cup (240 grams) that chicken broth is made nearly entirely the water, which contributes a decent amount come your day-to-day hydration needs (33).

Consuming water-rich foods like broths and soups on regular basis may additionally promote weight loss because of their low calorie content.

Many researches have found that those who consume soup prior to the main course the a meal eat under calories and also therefore end up with a lower everyday calorie input (34).

In one study, participants who ate two servings of low-calorie soups per day ended up shedding 50% more weight 보다 those who consumed the same variety of calories from snack foods items (35).

You can considerably increase the nutrition contents of broths and also soups by including lots of vegetables, such as broccoli, carrots, onions, mushrooms and also tomatoes.

Summary: Broths and also soups space rich in water and therefore excellent foods to encompass in your diet to promote hydration.

Water content: 94%

Zucchini is a nutritious vegetable that may provide several health and wellness benefits.

A 1-cup (124-gram) serving of chopped zucchini contains much more than 90% water and provides 1 gram the fiber. Both these components are an excellent for maintaining you complete (36).

And together a result of that is high water content, zucchini is reasonably low in calorie by volume, with only 20 calories in 1 cup (124 grams) (36).

Eating zucchini will add several nutrients to your diet, especially vitamin C, because 1 cup (124 grams) that it has 35% that your everyday needs (36).

Vitamin C is essential for a healthy immune system and may aid protect versus a variety of diseases (37).

To encompass zucchini in your diet, eat the on its very own as a next dish or include it to soups, salads and stir-fries. You can additionally cut it right into strips to create “noodles” the you have the right to use as an alternative to constant pasta.

Summary: consuming zucchini will add a far-ranging amount the water and also nutrients to her diet. It will aid keep friend hydrated, and it’s valuable for your all at once health.

Water content: 95%

Celery is a an extremely healthy and hydrating food to incorporate in your diet.

It’s made greatly of water, providing close to a fifty percent cup (118 ml) of the in a 1-cup serving.

This contributes come its low calorie content of just 16 calories every cup (38).

Like various other water-rich vegetables, celery might be a valuable weight ns food as result of its high water content and also low variety of calories (3).

In addition, celery consists of some fiber and lots of necessary nutrients.

It’s specifically high in vitamin K and potassium, which may protect versus heart disease, certain types of cancer and bone-related illness like osteoporosis (38, 39, 40).

It’s quite an easy to combine celery into your diet, together it have the right to be eaten raw or cooked. You can add it come soups and also salads, or eat celery sticks along with a healthy dip such as hummus or Greek yogurt.

Summary: Celery is low in calories and great source that water and nutrients. This properties have the right to promote several facets of your health, including ideal hydration.

Water content: 88%

Plain yogurt contains lots that water and nutrients that may boost several aspects of your health.

A 1-cup (245-gram) serving of plain yogurt is comprised of much more than 75% water. It also provides number of vitamins and also minerals, such together calcium, phosphorus and potassium, all of which are recognized to aid promote bone health (19, 41, 42, 43).

Yogurt is also a an excellent source the protein, providing an ext than 8 grams and about 17% the your day-to-day needs in a 1-cup (245-gram) offer (41).

Eating yogurt on a continual basis has actually been presented to promote weight loss, an result that’s largely as result of the appetite-reducing effects of the high water and also protein components (44, 45, 46).

To enjoy the full benefits the yogurt, eat plain rather 보다 flavored yogurt varieties.

This is because flavored yogurt is generally high in unhealthy added sugar, which have to be minimal in her diet due to its role in promoting illness like obesity, heart condition and diabetes (47, 48, 49).

For example, 1 cup (245 grams) the fruit-flavored yogurt has 47 grams that sugar, which is an ext than 4 times the amount found in the very same serving size of plain yogurt (41, 50).

Summary: plain yogurt is a great source the water, protein and some crucial vitamins and also minerals. It may carry out hydrating effects, in addition to many other health and wellness benefits.

Water content: 94%

Tomatoes have actually an outstanding nutrition profile and also may carry out many health and wellness benefits.

One medium tomato alone provides about a half cup (118 ml) of water.

It also provides a significant amount of vitamins and minerals, consisting of immune-boosting vitamin A and C (51).

The high quantity of water in tomatoes contributes to their low calorie content, with just 32 calorie in a 1-cup (149-gram) offer (51).

Additionally, tomatoes room rich in fiber and also some disease-fighting antioxidants, consisting of lycopene.

Lycopene has actually been studied because that its potential to lower the danger of heart condition and may aid prevent the breakthrough of prostate cancer (52, 53, 54).

You deserve to enjoy tomatoes cooked through soups, sauces and also several various other dishes. They are also often added to salads and also used to make salsa.

Summary: Tomatoes provide lots of water, nutrients and also antioxidants, i beg your pardon are valuable for hydration and also protect versus several diseases.

Water content: 92%

Bell peppers are an additional incredibly healthy vegetable v a selection of health-promoting effects.

More than 90% that the weight of bell peppers comes from water.

They space rich in fiber, vitamins and minerals, such together B vitamins and also potassium. Bell peppers likewise contain carotinoid antioxidants, which may reduce the hazard of specific cancers and also eye conditions (55, 56).

What’s more, bell peppers save the highest amount of vitamin C, compared to other fruits and vegetables, offering 317% that your day-to-day needs in just one cup (149 grams) (55).

Not only does vitamin C benefit your immune system, it additionally helps her body absorb iron much more effectively, disclosure bone health and protects her cells from the damaging effects of totally free radicals (37, 57).

Because of their high water content, bell peppers are really low in calories, giving 46 calories per cup (149 grams). That method you can eat large portions of them there is no feeling favor you’ve unable to do overboard (55).

There are several methods to incorporate bell peppers in her diet. They deserve to be eaten raw in salads, included in sauce or included to stir-fries.

Summary: Bell peppers may administer a number of health benefits because of the high quantities of water and nutrients they contain, an especially vitamin C.

Water content: 92%

Cauliflower is fantastic vegetable to encompass in her diet, since it is very nutritious and also hydrating.

One cup (100 grams) of cauliflower provides more than one-forth cup (59 ml) that water, as well as 3 grams of appetite-reducing fiber.

Its high water contents contributes to its low variety of calories, with only 25 calories every cup (58).

Additionally, cauliflower is composed of an ext than 15 different vitamins and minerals, consisting of choline, i m sorry is not found in plenty of foods. Choline is crucial nutrient for supporting mind health and also metabolism (58, 59).

You can use cauliflower together a replacement because that less-hydrating seed by chopping it carefully into “rice” or using it to do a cauliflower-based pizza crust.

Summary: Cauliflower provides a significant amount of water, fiber and also nutrients, and it’s a good substitute because that grains the are much less hydrating.

Water content: 92%

Cabbage is one impressively healthy cruciferous vegetables (60).

It is quite low in calories however high in fiber and nutrients. It is likewise rich in vitamin C, vitamin K, folate and also several trace minerals the may have a variety of health-promoting results (3, 60).

For example, vitamin C is well known for its duty in to reduce inflammation and also has been displayed to reduced the risk of chronic conditions like diabetes and also heart disease (37).

In addition, cabbage gives glucosinolates, which are antioxidants that space thought to help protect against certain types of cancer, such as lung cancer (61, 62).

Furthermore, cabbage is frequently fermented into sauerkraut, i m sorry is also rich in water and also may benefit digestive wellness (63, 64).

Summary: eat cabbage may help several elements of her health, consisting of hydration. This is because of its water, nutrient and also antioxidant contents.

Water content: 88%

Grapefruit is one exceptionally healthy citrus fruit with numerous health benefits.

In half a grapefruit (123 grams), there is close to a fifty percent cup (118 grams) the water, which contributes a decent amount of water to your daily hydration requirements (65).

Additionally, grapefruit is rich in fiber, antioxidants and several vitamins and also minerals, including vitamin A, potassium and folate.

It’s particularly high in immune-boosting vitamin C, providing 120% that your day-to-day needs in fifty percent a grapefruit (123 grams) (65).

Several researches have displayed including grapefruit in your diet may assist boost load loss, as well as reduce cholesterol, blood pressure and also blood street levels (66, 67, 68).

You can quickly include grapefruit in her diet by eating it plain, mix it in through smoothies or including it to salads.

Summary: Grapefruit might promote hydration due to its high water content. It’s likewise rich in nutrients and also antioxidants the may have a variety of health benefits.

Water content: 95%

Coconut water is a super healthy and balanced beverage the will store you hydrated.

Not just does it have actually a an extremely high water content, it’s also rich in electrolytes, including potassium, sodium and also chloride (69).

Studies have shown that coconut water may be beneficial for rehydrating. And also it’s believed to be helpful for exercise recovery due to its electrolyte contents (70, 71).

Drinking coconut water after exercise is a much healthier option than drinking a produced sports drink, since many sporting activities drinks room loaded with added sugar and other unhealthy ingredients.

For example, a 1-cup (237-ml) offer of Gatorade offers 13 grams the sugar, i beg your pardon is 50% much more than in the same amount the coconut water (69, 72).

Summary: drink coconut water is especially advantageous for hydration due to the fact that it’s well-off in water and electrolytes.

Water content: 80%

Cottage cheese is one more healthy and nutritious dairy product product v hydrating properties.

About 80% the the load of cottage cheese comes from water.

It also contains 25 grams of protein every 1-cup (225-gram) serving, which is 50% that your daily needs (73).

It’s high water and protein contents are a major reason why it’s together a filling food that may assist reduce her appetite (74, 75).

Additionally, head cheese has actually an outstanding nutrition profile, giving 36% that your day-to-day needs because that phosphorus, 19% because that calcium and 31% for selenium in just 1 cup (225 grams) (73).

Furthermore, cottage cheese is a good source of B vitamins, consisting of riboflavin and also vitamin B12, i m sorry are crucial for brain health, metabolism and keeping her bones healthy and balanced (76, 77, 78).

It is basic to combine cottage cheese into your diet. You have the right to mix it v fruit, usage it together a spread, include it come salads or eat it through an omelet.

Summary: cottage cheese includes lots the water and protein, in enhancement to vitamins and minerals the may carry out health benefits.

Staying hydrated is extremely necessary for your overall health.

Health professionals often recommend drinking number of glasses of water per day to accomplish your hydration needs, yet the water content of foodstuffs is regularly overlooked.

While drink water is important, you have the right to consume a far-ranging amount the water by consisting of a selection of water-rich fruits, vegetables and also dairy assets in her diet.

This is why most civilization don’t necessarily have to drink a many water.

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As long as you’re eating plenty the water-rich foods and also drinking water when you feeling thirsty, girlfriend won’t have a difficulty staying hydrated.