Hydration is an essential part of life, even more so during the summertime or when there’s a heatwave. And while chugging water can certainly help, what you eat can also have a big impact on your hydration level. “Many fruits and vegetables are packed with water, along with electrolytes like potassium and magnesium, which help your body maintain fluid balance,” explains nutritionist Lauren Manaker, MS, RDN. What’s so great about foods that help provide hydration is that they also add bulk, fiber, and help to regulate bowel movements, as well, making them a great addition to any diet, explains Jessica Clancy-Strawn, MA, RDN. “Food can be a powerful source of hydration…they’re ideal for people who don’t enjoy drinking water, those who are active on hot summer days, or individuals on fluid-restricted diets,” she tells us.
So when you want to quench your thirst and keep from feeling faint during the dog days of summer, which foods should you turn to? These are the most hydrating foods that you can incorporate into your diet for proper hydration.
Watermelon
It should come as a surprise to exactly no one that a fruit with the word water in it is indeed hydrating. Watermelon is comprised of 92% water, but according to Manaker, that’s not solely what makes this fruit so refreshing. It’s also a source of potassium and magnesium—key players in keeping your body hydrated, she explains. “Potassium helps regulate fluid balance and supports muscle function, while magnesium impacts fluid balance as well,” she says. Plus, Clancy-Strawn expands, telling us that it also contains vitamin A, beta carotene, and lycopene, which not only help prevent dehydration, but also help to boost immunity.
One cup of diced watermelon provides approximately 118 milliliters (or half a cup) of water, “plus, it’s naturally sweet and low in calories, making it a perfect summer snack,” explains Manaker.
Cucumber
“Cucumbers are another hydration all-star, with an impressive 95% water content,” says Manaker. “They’re also a good source of vitamin K and a touch of potassium.” They also contain fiber, vitamin K, and nutrients called cucurbitacins, which are known to help prevent cancer. Additionally, Strawn notes that cucumbers help you to feel full, help maintain blood sugar levels, and even support healthy weight management. “With many varieties available, cucumbers are easy to pack and enjoy as part of lunch, a snack, or paired with hummus,” she shares.
Strawberries
Strawberries are another great source of water, clocking in at 91%. Plus, they are packed with vitamin C, which Manaker shares helps to support skin health and helps the body absorb iron. Surprisingly, one serving of strawberries contains more vitamin C than an orange! Strawberries also contain powerful antioxidants that help to fight inflammation, folate, and lutein, which support healthy vision—a total powerhouse fruit. Just one cup of the berries contains more than half a cup of water.
Celery
Like many of the other fruits and veggies on this list, celery contains primarily water. Comprised of 95%, along with natural salts (a beneficial addition that can help replenish electrolytes), celery makes for a great choice for snacking during warm weather. Plus, the stalks contain both fiber and vitamin K. According to Clancy-Strawn, celery is packed with flavonoids, phenolic acids, and phthalides, which are compounds that “provide hydration and antioxidant benefits, helping combat rheumatic diseases, high blood pressure, diabetes, and neurological conditions,” she tells us.
Zucchini
Like its brother, the cucumber, zucchini is another green veg that boasts a high water content. At 94% water, zucchini is a great option when looking to increase hydration. Additionally, the vegetable contains both vitamin C and potassium.
Orange
Grab an orange and get chowing because one of these packs in 87% water. Along with vitamin C, potassium, folate, and fiber, it makes for a great choice for hydration, and as a recovery treat post-exercise, Manaker and Clancy-Strawn both agree. Now do you understand why you always snacked on orange slices after a soccer game as a child?
While these six fruits and veggies clearly boast healthy, hydrating properties, they aren’t the only ones that tout high water content. Clancy-Strawn also recommends items like Roma tomatoes, bok choy, bell peppers, grapefruit, and apples or applesauce, which all range from 85-95% water content. Regardless, it’s important to incorporate these healthy foods into your regular repetition, especially when it’s hot out.
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