How many times in a day do you drink water? Staying hydrated is essential if you want to maintain a healthy body. Primarily, our body contains up to 60% of water, so it is fair to say that we are basically made out of water. However, the majority of us rarely drink enough water.

As humans were are always up and down trying to accomplish something. In the process, we lose water through sweating. Even in our sleep, we tend to sweat, and that is water loss. Therefore, for our body to be healthy and serve us correctly, we must remain hydrated drinking water regularly, and eating foods rich in water.

There are several health issues associated with dehydration such as headaches, muscle cramps, low blood pressure, heart-related problems, fatigue, and skin problems. In severe cases, dehydration can lead to organ failure or even death.(1)

There are so many opinions on the amount of water you should drink in a day. Medical practitioners recommend that you take at least eight glasses (approximately two liters) of water every day which can be very difficult sometimes. So, to help you reach the daily amount of water your body needs you can eat water-rich foods to supplement the water that you drink. Here are 12 water-rich vegetables, fruits and dairy products that can help you stay hydrated.

12 Foods to Keep You Hydrated

1. Cucumber

Cucumbers are one of the most hydrating superfoods you can include in your diet. They are made of 95% water which makes them a great way to stay hydrated.

Cucumbers contain nutrients such as vitamin K, potassium, magnesium and low in calories, fat, cholesterol, and sodium. Cucumbers are also rich in electrolytes and antioxidants that support the bones, the skin, and cardiovascular health.(2)

2. Spinach

Not only is spinach made of 92% of water, but it also contains important nutrients such as soluble vitamins, omega-3 fatty acids, iron, calcium, and folic acid. This leafy vegetable is great in smoothies. You can also add it to a variety of dishes.

3. Watermelon

Watermelon Normally, this fruit has over 92% water content; it is considered the most hydrating food anyone can eat. In addition to high water contents, watermelons provide us with other nutrients like Vitamin A, vitamin C, and magnesium.

Notably, watermelons have very low levels of calories. Therefore, an individual targeting to lose some weight can consider adding this food to their diet. The fruit makes an individual feel full and helps reduce their appetite; this way, he/she will eat less hence losing some kilos in the process.
Moreover, watermelons are generally sweet. Many people love to add it to their fruit salad.

4. Strawberries

These fruits contain approximately 91% of water content. Therefore, eating berries regularly will have a significant impact on your daily water intake. However, there is more to strawberries than just water; the fruits also provide us with nutrients and minerals such as vitamin C, manganese, and folate.

Additionally, regular intake of strawberries will be beneficial to your heart as it helps regulate heart inflammations, which helps reduce the chances of getting heart diseases, cancer, and diabetes.

You can add strawberries to your salad or blend them when making a smoothie or eat them raw. The fruits have proven to have many health benefits to those taking them.

5. Peaches

Peaches are high in nutrients and contain about 89% of water content. If you are looking for food that can keep you hydrated, these fruits make the ideal hydrating food.

Its water content and fiber make peaches so filling and low in calories. Apart from its hydrating aspect, peaches provide vitamins A, B, and C together with potassium and disease-fighting antioxidants.

You can either eat them as they are or add them to your salads and smoothies. Peaches also go well with yogurt and cottage cheese.

6. Skim milk

Its water content is about 91%. It is highly nutritious and provides the body with vitamins A and B12 alongside calcium, riboflavin, and potassium.

Skim milk is best when you need to hydrate your body and is recommended, especially after strenuous workouts, to re-hydrate. Consuming skim milk has been known to keep people hydrated for longer during exercise than those who took plain water.

It is easy to fit skim milk into your diet due to its availability and low expense.

7. Lettuce

It contains 96% of water, making it a healthy and hydrating type of food. It not only offers your body hydration but also provides fiber and folate. It is beneficial to your bones and keeps your immune system healthy.

Lettuce has a proper combination of water and fiber, which makes it a low-calorie type of food. Try and add lettuce to your salads to keep hydrated. Also, use it as a “bun” for burgers and “wrap” instead of tortillas.

8. Celery

Celery is a high water content type of vegetable, with 95% of its content being water. It is high in fiber and nutrients but low in calories which makes it a healthy food.

Since it gives the body both vitamin K and potassium, you remain safe against heart disease, bone-related diseases, and certain types of cancer.

It is easy to incorporate celery into your diet. You can either eat it raw or cooked. Add celery to your salads and soups to get its hydrating benefit. You can also eat celery sticks with Greek yogurt and dips like hummus.

9. Bell Peppers

About 90% of bell pepper is water which helps us to stay hydrated when consumed.

This vegetable contains a high amount of Vitamin C and B plus fiber, antioxidants, and potassium. These nutrients help strengthen your immune system and reduce the risk of you getting certain cancers and eye-problem.

Eating bell peppers ensures that you get all the nutrients needed and stay hydrated too.

10. Cauliflower

It has 92% water content. It a great vegetable to add to your diet as it provides you with both nutrients and offers you hydration to stay healthy. You can chop it finely and add it to your rice to get its benefits and keep it healthy.

11. Cabbage

Cabbage contains 92% of water and is a very delicious type of food. It has a high fiber and nutrients level. With its hydrating nature, cabbage is a healthy meal that you should definitely include in your diet. Cabbage offers different digestive benefits, with keeping you hydrated being the top on the list.

12. Grapefruit

Grapefruits are made of 88% water and are highly healthy citrus fruits. You should eat some grapefruits if you wish to keep hydrated. The fruit also helps with weight loss, reducing blood pressure, and reducing blood sugar levels.

The health benefits surrounding this fruit are many. Add it to your diet today by blending it with smoothies and adding it to your salads.

Final Thoughts

Keeping healthy and protecting your body from diseases requires you to stay hydrated. Apart from taking plain water, some types of foods will keep you hydrated. Consuming water-rich foods offers a significant amount of water to supplement your water intake and ensure you stay hydrated and healthy.


  1. Acute and chronic effects of hydration status on health | Nutrition Reviews | Oxford Academic (
  2. Phytochemical and therapeutic potential of cucumber – PubMed (




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About the Author

Hermione M.

My name is Hermione. I am the founder of WomenH and I write about women's health, wellness, mental health, and personal growth. I created this platform to inspire women to take care of themselves mentally, physically, and emotionally to become their best selves. Thank you for stopping by.

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