Add More Water to Your Diet with These Hydrating Foods

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Add More Water to Your Diet with These Hydrating Foods

Quench the summer heat and meet your daily hydration needs by eating these water-packed foods.

Summer season is in full swing, which means higher temperatures, longer days and sweater workouts. During these hot summer days, you need to be extra conscious about your hydration levels as overheating can cause dehydration which is not good for your body. Prolonged dehydration can cause fatigue, headaches, muscle cramps, rapid heart rate, low blood pressure and other health problems.

Your brain and muscles require ample hydration to perform well. It is recommended to increase your water consumption during summer days, to maintain optimum hydration levels. Sometimes, it’s really hard enough to rely solely on water to stay hydrated; some other fluids sources can also help. There are a number of other hydrating options that you can incorporate to your diet during summertime.

When it comes to hydrating your body, foods play a key role and provide your body with essential minerals and vitamins that your body loses through sweat. The high electrolytes, nutrients and water content of these water-packed foods will keep your body functioning well, boost your hydration levels and keep you active all summer long.

Here is a list of top 10 hydrating foods that are rich in water content and are more effective at hydrating your body and replenishing electrolytes.

Let’s check them out.


It is one of the great sources of water that can hydrate your body twice as compared to other fruits and vegetables. This surprisingly hydrating food contains 92% of water and 8% of sugar, magnesium, potassium, sodium and other minerals that are essential for optimum hydration. Watermelon contains very few calories which make it one of the best food choices for weight loss. It promotes feelings of fullness and curb hunger. The high antioxidant content prevents oxidative damage and can reduce the risk of heart diseases and diabetes.


Cucumber is one of the best hydrating foods that is a great addition to your summer diet. It contains high levels of water, vitamin C and caffeic acid that are good for help soothe skin irritation and swelling. It contains approximately 97% water and provides a small amount of potassium, phosphorus, magnesium, calcium and other important minerals. Though cucumbers don’t increase your vitamin and mineral levels like other fruits and vegetables, it can contain a special nutrient cucurbitacin which is known for its antibacterial effect. Like other water-rich foods, cucumbers have a very low-calorie density that means you can add cucumbers to your weight loss diet program.


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Oranges are a healthy fruit that is packed with water, fiber and several essential nutrients. They have high levels of vitamin C and potassium, which is essential for your heart health and immune system. This hydrating food is also a great source of disease-fighting antioxidants, flavonoids that can prevent oxidative damage and reduce inflammation. The high fiber and water content of oranges can keep you feeling full for long and reduce hunger pangs. Adding oranges to your diet can also protect against kidney stones, as the high levels of citric acid which can bind with stone forming calcium oxalate and flush it from the body.


A highly refreshing summer food that is extremely nutritious and is made of health promoting nutrients, vitamins and minerals. Cantaloupe or melon contains 90% of water which is enough to meet your hydration needs. It also contains 2 grams of fiber which can promote the feelings of fullness and reduce unnecessary hunger pangs. It is also a great source of vitamin A and fulfills the daily needs of this essential vitamin which is important for improving your immune system and protecting against virus, bacteria, and other infections.

Iceberg Lettuce

This crunchy lettuce has a low nutrient profile, but it is still beneficial for your overall health. It contains 96% water content, 1 gram of fiber, and 5% of folate. Lettuce is also a good source of vitamin A, K, potassium, which can keep your bones and immune system strong. In addition, lettuce has low levels of carbohydrates and sugar, and high levels of water content which makes it a healthy filling snack.


Strawberries are a highly nutritious food that is packed with water, vitamin C and other important nutrients. They contain 91% of water content which is sufficient to fulfill your daily water intake. They are loaded with high levels of antioxidants that have the ability to fight against free radical damage. Strawberries also contain high fiber content, folate, manganese and are low in calories. Adding strawberries to your diet can help protect against heart diseases, diabetes, and other chronic illnesses.


Peaches are incredibly delicious and juicy fruits that are packed with vitamin C, A, E, K and B. It is loaded with potassium, phosphorus and other important minerals. This hydrating food contains 89% of water which can meet your daily hydration needs. Peaches are low in calories and also contain fiber which makes them so filling and refreshing.


Zucchini is a nutritious vegetable that contains 94% water content and 1gram of fiber that can keep you full. This delicious veggie is low in calories and rich in vitamin C, which is important for boosting your immunity and protecting against a number of diseases.


Spinach is a superfood that is famous for its incredible nutrition profile. This leaf green is packed with fiber and 91% of water content. Spinach contains essential minerals and vitamins, including calcium, folate, potassium, iron, and vitamin K.


Celery is a nutrient-packed crunchy vegetable that can be a good addition to your summer diet because of its high water content. It contains approximately 95% water and a punch with fiber. This light green vegetable is also an excellent source of vitamin A, K, folate, potassium and other essential nutrients.


Tomatoes are one of the best hydrating foods that contain 94% of water and offer many health benefits. Besides providing a significant amount of water, tomatoes are also packed with vitamins, minerals and essential vitamins A and C. Tomatoes have low-calorie content and rich in fiber, lycopene and important antioxidants.

These are some refreshing and hydrating foods that contain water and other essential nutrients that are vital for your overall health. Adding these water-packed fruits and vegetables to your diet is a healthy way to keep yourself hydrated.




































Saher Naseem is a health writer who writes about nutrition, fitness, weight loss strategies, skincare, health and wellness. Her writing is mainly focused on delicious recipes and sustainable approach to eating well and losing weight. She follows a gluten-free diet and finds herself making meaty, gluten-free recipes to please herself.

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