Proper hydration is extremely important for your 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.
What’s more, prolonged dehydration can lead to serious complications like organ failure.
Experts generally recommend drinking several glasses of water per day to meet your hydration needs.
But while drinking water is very important, you can also get it from foods. There are many healthy foods that can contribute a large amount of water to your diet.
This article discussed 19 water-rich foods that will help you stay hydrated.
Water content: 92%
Watermelon is very healthy and one of the most hydrating foods you can eat.
A 1-cup (154-gram) serving contains over a half cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A and magnesium. It is also quite low in calories, providing only 46 calories per cup.
Because of their high water content, watermelons have a very low calorie density. That means that a relatively large portion of watermelon contains very few calories.
Foods with low calorie densities have been shown to help with weight loss by promoting fullness and reducing appetite.
Furthermore, 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.
You can add watermelon to your diet by consuming it as a refreshing snack or side dish. It’s also commonly used to make salads.
SUMMARY:Watermelon is a hydrating, nutrient-dense fruit that may provide several health benefits, including a reduced risk of chronic illness.
Water content: 91%
Strawberries have a high water content, making them a very hydrating food.
Because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.
Furthermore, strawberries provide lots of fiber, disease-fighting antioxidants and 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 by blending them into smoothies or incorporating them into salads. They also make for a unique addition to sandwiches and wraps.
SUMMARY:Strawberries are very healthy and contain lots of water. Plus, the nutrients they provide may deliver a number of health benefits.
Water content: 90%
Cantaloupe is a melon that’s extremely nutritious and may boost your health in several ways.
One cup (177 grams) of cantaloupe is composed of about 50% water and delivers more than a half cup (118 ml) of water per serving.
One cup of cantaloupe also contains 2 grams of fiber, which works together with water to promote fullness and reduce your appetite.
Additionally, cantaloupe is rich in vitamin A, providing 120% of your daily needs in a 1-cup (177-gram) serving. Studies have shown that vitamin A may boost immune health by protecting against infection.
You can consume cantaloupe plain or add it to salads, smoothies, yogurt or salsa. It also makes a great side at breakfast.
SUMMARY:Cantaloupe is a healthy fruit that provides a significant amount of water and many health-promoting vitamins and minerals.
Water content: 89%
Peaches are a very nutrient-dense and hydrating fruit.
Close to 90% of their weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium.
Furthermore, eating peaches with the skin on may also contribute disease-fighting antioxidants like chlorogenic acid to your diet.
Peaches’ water and fiber contents are why they are so filling and low in calories, with only 60 calories in a medium peach.
It is simple to add peaches to your diet. They are commonly combined with smoothies and salads and also make a great addition to cottage cheese and yogurt.
SUMMARY:Peaches are rich in water, fiber and antioxidants, in addition to several vitamins and minerals that may promote hydration and provide many other health benefits.
Water content: 88%
Oranges are incredibly healthy and may provide a number of health benefits.
There is almost a half cup (118 ml) of water in one orange, along with fiber and several nutrients.
These include vitamin C and potassium, which may boost your immune function and heart health.
Oranges are also rich in disease-fighting antioxidants, including flavonoids and anthocyanins, which may prevent cell damage by reducing inflammation.
The water and fiber in oranges may promote feelings of fullness, which is helpful for keeping your appetite under control.
Additionally, regularly eating citrus fruits like oranges may protect against kidney stones. This is because the citric acid they contain can bind with stone-forming calcium oxalate, helping flush it out of the body.
Proper hydration is another important factor in preventing kidney stones, which the high water content of oranges can help promote.
SUMMARY:Oranges are a great source of water, fiber, antioxidants and several nutrients and may help prevent kidney stones and several illnesses.
6. Skim Milk
Water content: 91%
Skim milk is very nutritious.
It’s made up of mostly water and provides a considerable amount of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium.
Not only does milk help with overall hydration, but it may also help you rehydrate after strenuous exercise.
A few studies have shown that low-fat milk helped people stay hydrated after a workout, compared to sports drinks or plain water.
This is partly due to milk’s electrolytes and protein content, which may help replace body fluid losses.
Because milk is widely available and quite cheap, it’s easy to incorporate into your diet.
SUMMARY:Milk is rich in water, vitamins and minerals and been shown to help people maintain proper hydration, especially after exercise.
Water content: 95%
Cucumbers are another healthy and hydrating food to include in your diet.
They are made up almost entirely of water and also provide a small amount of some nutrients, such as vitamin K, potassium and magnesium.
Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. There are only 8 calories in a half-cup (52-gram) serving, and their water content makes them very refreshing.
You can eat a relatively large portion of cucumbers without adding a significant number of calories to your diet, which is helpful for maintaining your weight.
It’s easy to incorporate cucumbers into your diet. They are commonly added to salads and sandwiches, but they can also be included in cooked dishes like stir-fries and soups.
SUMMARY:Cucumbers are high in water but very low in calories. This combination is beneficial for several aspects of your health, including hydration.
Water content: 96%
Lettuce has several health-promoting properties.
One cup (72 grams) of lettuce provides more than a quarter cup (59 ml) of water, in addition to 1 gram of fiber. It also provides 5% of your daily needs for folate.
Folate is important for pregnant women, as it can help prevent neural tube birth defects.
Additionally, lettuce is high in vitamins K and A, both of which have been studied for their roles in keeping your bones and immune system healthy.
Furthermore, the combination of water and fiber in lettuce makes it very filling for a low number of calories. There are only 10 calories in a 1-cup (72-gram) serving.
You can easily add lettuce to your diet by using it to make salads. Additionally, you can use it as a “bun” for burgers or wrap instead of a tortilla to substitute for less-hydrating grains.
SUMMARY:Lettuce provides a few important nutrients and fiber, as well as a high amount of water, which may 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 hydrating and nutritious.
For example, 1 cup (240 grams) of chicken broth is made almost entirely of water, which contributes a decent amount to your daily hydration needs.
Consuming water-rich foods like broths and soups regularly may 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 with a lower daily calorie intake.
In one study, participants who ate two servings of low-calorie soups per day ended up losing 50% more weight than those who consumed the same number of calories from snack foods.
You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.
SUMMARY:Broths and soups are rich in water and therefore excellent foods to include in your diet to promote hydration.