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8 Foods High in Water That Can Help Prevent Dehydration
You’ve no doubt heard the advice to drink at least eight 8-ounce glasses of water each day. But do you know where that advice for avoiding dehydration comes from, and if you should still follow it?
Sean Hashmi, MD, the physician director of weight management and clinical nutrition for Kaiser Permanente in Southern California, says it dates to a 1945 recommendation from the U.S. Food and Nutrition Board. “But people misread the statement,” says Dr. Hashmi, adding that some of the water you get comes from food.
You do need to drink water during the day to avoid health risks. According to an article in the January 2019 issue of Nutrients, proper hydration is important for maintaining cognition, reducing the risk of kidney stones, and managing weight. A study published in January 2023 in eBioMedicine found that people who stayed properly hydrated were healthier, developed fewer chronic conditions (such as heart disease), and lived longer overall than those who were not properly hydrated.
So what does it mean to be properly hydrated? A 2005 publication by the National Academies of Science, Engineering, and Medicine (formerly the Institute of Medicine, or IOM) suggested that women who consume about 2.7 liters of water per day and men who consume about 3.7 liters per day (as fluid and from food) are considered properly hydrated.
The exact amount you need also depends on factors such as age, gender, activity level, pregnancy, and breastfeeding status, says Rachel Lustgarten, a registered dietitian in New York City.
The good news for those who have a hard time sipping H2O all day: The foods you eat play a big role in hydration. The National Academies of Science, Engineering, and Medicine report noted that about 19 percent of the total water consumed per day comes from food. Shreela Sharma, PhD, RD, a professor of epidemiology at UTHealth School of Public Health in Houston, estimates that about 20 percent of the body’s hydration needs are met by food. “These foods are not just hydrating but also nutritious and provide various nutrients, including vitamins and fiber,” she says.
Another plus: You don’t have to overthink it. “If you are eating a diet rich in fruit and vegetables, this should not be hard,” says Julie Devinsky, RD, who is in private practice in New York City and is an outpatient nutritionist at New York Presbyterian’s Digestive Disease Clinic. To hit the mark, you can follow tried-and-true nutrition advice by aiming for two to three servings of fruit and five or more servings of veggies daily.
That said, some foods are more hydrating than others. “Foods that rehydrate are typically the ones that hold the most water,” says Garth Graham, MD, MPH, a cardiologist in Hartford, Connecticut, and the director and global head of healthcare and public health partnerships for YouTube and Google Health.
Just keep in mind that the fruit or veggie will lose water if it’s cooked. “To optimize the hydration aspect of these foods, it’s best to eat them raw or minimally cooked,” Devinsky says. And for the best, most hydrating effect, enjoy these foods with a glass of water. “As much as it is important to eat your daily dose of fruit and vegetables, don't use it as an excuse to skimp on water,” she adds.
Here are eight of the most hydrating foods and some ideas for how to enjoy them.
Eat Cucumbers Instead of Chips for a Hydrating Snack
Devinsky says cucumber, which is 95 percent water, is one of the most hydrating options available. The green veggie isn’t just a salad topper. Dr. Sharma suggests getting creative about incorporating cucumbers into your diet. For instance, try cucumber slices with dip or hummus in place of chips or a chilled cucumber soup for a refreshing summer appetizer. Be sure to keep the skin on to reap the most vitamins and minerals.
Dip Celery Sticks Into Creamy Peanut Butter to Up Your Water Intake
There’s not much to them. According to the U.S. Department of Agriculture (USDA), celery is low in calories (less than 15 in one cup) and other vitamins and minerals, but it’s very hydrating — it consists primarily of water! Celery sticks can be boring to eat on their own, but you can make them more substantial. Devinsky suggests filling them with peanut butter or tuna salad for a low-carb alternative to bread.
Watermelon Is the Perfect Addition to a Summer Salad
The refreshing summertime fruit has water built into its name, and that’s no coincidence. Watermelon is high in water and low in calories (just 46 calories per cup), according to the USDA. It’s a welcome addition to many summer dishes and works well in gazpacho and fruit salads. Devinsky says watermelon also plays nicely in an arugula and mint salad.
Cantaloupe Offers Hydrating Potassium and Is Also Great in a Fruit Salad
Although watermelon is the most obvious hydrating melon, don’t overlook other smart choices, such as cantaloupe, Sharma says. Per the USDA, a 1 cup serving of cantaloupe packs 427 milligrams (mg) of potassium, making it a decent source of the nutrient. Potassium is important for hydration — it’s an electrolyte, which means it helps the body balance its water content, according to MedlinePlus. You can eat cantaloupe solo or in a fruit salad, add it to smoothies, or pair it with prosciutto for a sweet and savory snack, Devinsky says.
Strawberries Contain a Surprising Amount of Water
The sweet, red fruit is an excellent source of vitamin C, with nearly 100 mg in 1 cup of slices, according to the USDA. That’s not all: Strawberries are also incredibly hydrating and clock in at 91 percent water, according to the Cleveland Clinic. Devinsky suggests getting your fix by serving a strawberry and basil salad. Or try dipping pieces of the fruit in melted chocolate or adding to chia seed pudding for a nutritious dessert.
Trade Your Bread Bun for Iceberg Lettuce to Increase Your Water Intake
All types of lettuce (and other greens like kale and spinach) have high water content, but iceberg lettuce is voted most hydrating, at 95 percent water by weight, according to the Cleveland Clinic. The most obvious way to enjoy it is chopped in a salad, but you can also use it in place of a bun on your next burger, Devinsky suggests.
Tomatoes, No Matter How You Enjoy Them, Are Also Hydrating
Tomatoes boast about 94 percent water content, according to UT Southwestern Medical Center. And, like cantaloupe, they’re a source of potassium, with 292 mg in one medium tomato, per the National Institutes of Health. Happily, they’re as versatile as they are delicious. You can enjoy them in pasta sauce, stew, fresh salsa, gazpacho, or simply sliced and sprinkled with salt and pepper.
Bell Peppers Are a Low-Carb Hydrating Food
Bell peppers are also about 92 percent water, according to UT Southwestern Medical Center. Use diced bell peppers to add crunch to salads and salsas or large slices as an alternative to chips for scooping hummus or dip, Devinsky says. Stuffed peppers are also a great entrée option, though keep in mind they’ll lose some of their hydrating benefits during their time in the oven.
Roxana Ehsani, MS, RD, CSSD, LDN
Medical Reviewer
Roxana Ehsani, MS, RD, CSSD, LDN, is a Washington, DC–based registered dietitian-nutritionist, board-certified specialist in sports dietetics, and media spokesperson, consultant, and content creator for food and nutrition brands.
Ehsani has appeared as a food and nutrition expert for television stations across the nation and in national publications, including Runner's World, Women's Health, and Glamour, and is a contributing writer for EatingWell. She has a strong background in sports nutrition and has worked with professional, Olympic, collegiate, and high school teams and individual athletes.
