In fact, no drinking sufficient water can lead to dehydration, which can reason fatigue, headaches, skin problems, muscle cramps, low blood pressure and also a rapid heart price (1).

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What’s more, lengthy dehydration have the right to lead to significant complications like body organ failure (1).

Experts normally recommend drinking numerous glasses that water per day to accomplish your hydration needs.

But while drinking water is an extremely important, girlfriend can additionally get it from foods. There are plenty of healthy foods items that can add a huge amount that water to your diet.

This short article discussed 19 water-rich foodstuffs that will help you continue to be hydrated.

1. Watermelon

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Water content: 92%

Watermelon is an extremely healthy and one of the many hydrating foods you can eat.

A 1-cup (154-gram) serving consists of over a fifty percent cup (118 ml) that water, in addition to part fiber and also several necessary nutrients, including vitamin C, vitamin A and also magnesium. The is also quite low in calories, offering only 46 calories every cup (2).

Because of their high water content, watermelons have actually a an extremely low calorie density. That way that a relatively big portion the watermelon has very few calories.

Foods with low calorie densities have actually been displayed to assist with weight loss by fostering fullness and reducing appetite (3, 4).

Furthermore, watermelon is affluent in powerful antioxidants, including lycopene.

This compound has been studied for its ability to mitigate oxidative damages to cells, which has actually been connected to conditions such as heart condition and diabetes (5).

You can add watermelon to her diet by consuming it as a refresh snack or side dish. It’s also commonly used to do salads.


Watermelon is a hydrating, nutrient-dense fruit that may administer several wellness benefits, consisting of a lessened risk that chronic illness.

How come Cut: Watermelon

Water content: 91%

Strawberries have actually a high water content, making castle a really hydrating food.

Because around 91% the strawberries’ weight originates from water, eating them will contribute to your everyday water intake.

Furthermore, strawberries carry out lots of fiber, disease-fighting antioxidants and vitamins and also minerals, consisting of vitamin C, folate and manganese (6, 7, 8).

Eating strawberries on a consistent basis has actually been presented to minimize inflammation, i beg your pardon can help protect versus heart disease, diabetes, Alzheimer’s and various varieties of cancer (9, 10).

It is basic to include strawberries in your diet by mix them into smoothies or combine them into salads. They likewise make for a unique addition to sandwiches and wraps.


strawberry are very healthy and contain numerous water. Plus, the nutrient they administer may provide a variety of health benefits.

Water content: 90%

Cantaloupe is a melon that’s incredibly nutritious and may an increase your health in number of ways.

One cup (177 grams) the cantaloupe is composed of about 90% water and also delivers an ext than a fifty percent cup (118 ml) of water per serving (11).

One cup the cantaloupe also contains 2 grams that fiber, which works along with water to encourage fullness and reduce her appetite (11, 12, 13, 14).

Additionally, cantaloupe is wealthy in vitamin A, offering 120% that your day-to-day needs in a 1-cup (177-gram) serving. Researches have presented that vitamin A may an increase immune health and wellness by protecting versus infection (11, 15).

You can consume cantaloupe plain or add it to salads, smoothies, yogurt or salsa. It also makes a good side at breakfast.


Cantaloupe is a healthy fruit that provides a far-ranging amount the water and also many health-promoting vitamins and also minerals.

Water content: 89%

Peaches room a very nutrient-dense and also hydrating fruit.

Close come 90% of their weight is water. Castle also provide several crucial vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium (16).

Furthermore, eating peaches through the skin ~ above may likewise contribute disease-fighting antioxidants favor chlorogenic acid to your diet (17).

Peaches’ water and fiber contents are why they room so filling and also low in calories, with only 60 calories in a tool peach (16).

It is straightforward to include peaches to her diet. They room commonly an unified with smoothies and salads and additionally make a good addition to cottage cheese and yogurt.


Peaches space rich in water, fiber and antioxidants, in enhancement to several vitamins and minerals that might promote hydration and carry out many other health benefits.

Water content: 88%

Oranges are exceptionally healthy and also may administer a variety of health benefits.

There is virtually a half cup (118 ml) that water in one orange, in addition to fiber and also several nutrients (18).

These encompass vitamin C and also potassium, i m sorry may boost your immune function and heart wellness (19, 20).

Oranges are also rich in disease-fighting antioxidants, including flavonoids, which might prevent cell damages by to reduce inflammation (21, 22).

The water and fiber in oranges might promote feelings of fullness, i m sorry is useful for keeping your appetite under control (4, 12, 23).

Additionally, regularly eating citrus fruits favor oranges may protect versus kidney stones. This is since the citric acid they contain have the right to bind through stone-forming calcium oxalate, helping do the washing up it out of the human body (24).

Proper hydration is another important variable in staying clear of kidney stones, i beg your pardon the high water content of oranges can aid promote (24).


Oranges room a an excellent source of water, fiber, antioxidants and also several nutrients and may assist prevent kidney stones and several illnesses.

Water content: 91%

Skim milk is really nutritious.

It’s made up of largely water and provides a significant amount the vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium (25).

Not only does milk assist with in its entirety hydration, however it may also help you rehydrate after ~ strenuous practice (26).

A few studies have presented that low-fat milk helped civilization stay hydrated after ~ a workout, contrasted to sports drinks or plain water (26, 27).

This is partly due to milk’s electrolytes and protein content, i beg your pardon may assist replace body fluid losses (27).

Because milk is widely obtainable and rather cheap, it’s basic to incorporate into your diet.


Milk is wealthy in water, vitamins and minerals, and has been shown to assist people maintain ideal hydration, particularly after exercise.

Water content: 95%

Cucumbers are an additional healthy and also hydrating food to include in her diet.

They are made up virtually entirely the water and also carry out a small amount of some nutrients, such together vitamin K, potassium and also magnesium (28).

Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. Over there are just 8 calories in a half-cup (52-gram) serving, and their water content provides them an extremely refreshing (28).

You have the right to eat a relatively big portion of cucumbers without including a far-reaching number of calories to her diet, i m sorry is beneficial for preserving your weight (12).

It’s simple to combine cucumbers into your diet. They room commonly included to salads and also sandwiches, but they can likewise be had in cook dishes like stir-fries and also soups.


Cucumbers are high in water but very low in calories. This mix is advantageous for several elements of your health, consisting of hydration.

Water content: 96%

Lettuce has actually several health-promoting properties.

One cup (72 grams) the lettuce provides more than a 4 minutes 1 cup (59 ml) the water, in addition to 1 gram of fiber. It additionally provides 5% that your everyday needs because that folate (29).

Folate is crucial for pregnant women, together it can help prevent neural pipe birth defects (30).

Additionally, lettuce is high in vitamins K and A, both the which have been studied because that their duties in maintaining your bones and also immune system healthy and balanced (29, 31, 32).

Furthermore, the combination of water and fiber in lettuce renders it very filling for a low variety of calories. Over there are just 10 calories in a 1-cup (72-gram) serving (29).

You deserve to easily include lettuce to your diet by making use of it to make salads. Additionally, you have the right to use it as a “bun” because that burgers or wrap rather of a tortilla to substitute for less-hydrating grains.


Lettuce offers a couple of important nutrients and fiber, and also a high amount of water, i beg your pardon may aid keep girlfriend hydrated.

Water content: 92%

Broths and soups are usually water-based and have the potential come be really hydrating and also nutritious.

For example, 1 cup (240 grams) of chicken broth is made nearly entirely the water, i beg your pardon contributes a kind amount come your day-to-day hydration requirements (33).

Consuming water-rich foods like broths and also soups frequently may also promote load loss due to their short calorie content.

Many studies have discovered that those that consume soup prior to the key course of a meal eat fewer calories and therefore end up with a lower day-to-day calorie entry (34).

In one study, participants that ate 2 servings that low-calorie soups per day ended up shedding 50% an ext weight 보다 those that consumed the same variety of calories indigenous snack foods items (35).

You can considerably increase the nutrition content of broths and also soups by including lots that vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.

Summary: Broths and soups space rich in water and also therefore excellent foodstuffs to include in your diet to promote hydration.

Water content: 94%

Zucchini is a nutritious vegetable that may provide several health benefits.

A 1-cup (124-gram) serving of chopped zucchini contains an ext than 90% water and also provides 1 gram the fiber. Both these components are good for maintaining you full (36).

And together a an outcome of that is high water content, zucchini is reasonably low in calorie by volume, with only 20 calorie in 1 cup (124 grams) (36).

Eating zucchini will add several nutrient to your diet, particularly vitamin C, due to the fact that 1 cup (124 grams) of it includes 35% of your everyday needs (36).

Vitamin C is crucial for a healthy immune system and also may aid protect versus a number of diseases (37).

To encompass zucchini in her diet, eat it on its own as a next dish or include it come soups, salads and also stir-fries. You can also cut it right into strips to produce “noodles” the you deserve to use together an alternative to continuous pasta.

Summary: spend zucchini will contribute a far-ranging amount the water and also nutrients to your diet. That will assist keep you hydrated, and it’s helpful for your all at once health.

Water content: 95%

Celery is a very healthy and also hydrating food to include in your diet.

It’s made greatly of water, providing close come a half cup (118 ml) of that in a 1-cup serving.

This contributes come its low calorie content of simply 16 calories every cup (38).

Like various other water-rich vegetables, celery may be a valuable weight loss food because of its high water content and also low number of calories (3).

In addition, celery consists of some fiber and lots of important nutrients.

It’s specifically high in vitamin K and potassium, which may protect against heart disease, certain varieties of cancer and bone-related diseases like osteoporosis (38, 39, 40).

It’s quite basic to combine celery into your diet, together it deserve to be consumed raw or cooked. Girlfriend can include it come soups and also salads, or eat celery sticks along with a healthy and balanced dip such as hummus or Greek yogurt.

Summary: Celery is short in calories and great source that water and also nutrients. These properties deserve to promote several aspects of her health, including suitable hydration.

Water content: 88%

Plain yogurt includes lots of water and nutrients that may an increase several facets of your health.

A 1-cup (245-gram) serving of plain yogurt is comprised of more than 75% water. It likewise provides numerous vitamins and minerals, such together calcium, phosphorus and potassium, every one of which are recognized to assist promote bone health (19, 41, 42, 43).

Yogurt is likewise a an excellent source of protein, providing more than 8 grams and about 17% of your daily needs in a 1-cup (245-gram) serving (41).

Eating yogurt ~ above a regular basis has been presented to promote weight loss, an impact that’s largely because of the appetite-reducing results of its high water and also protein contents (44, 45, 46).

To enjoy the complete benefits the yogurt, eat level rather 보다 flavored yogurt varieties.

This is since flavored yogurt is commonly high in unhealthy included sugar, which should be limited in her diet as result of its function in promoting conditions like obesity, heart condition and diabetes (47, 48, 49).

For example, 1 cup (245 grams) that fruit-flavored yogurt contains 47 grams the sugar, which is much more than four times the amount discovered in the exact same serving dimension of plain yogurt (41, 50).

Summary: plain yogurt is a great source that water, protein and some essential vitamins and also minerals. The may provide hydrating effects, together with many other health and wellness benefits.

Water content: 94%

Tomatoes have actually an outstanding nutrition profile and may administer many health benefits.

One medium tomato alone provides around a fifty percent cup (118 ml) the water.

It likewise provides a far-reaching amount the vitamins and minerals, consisting of immune-boosting vitamins A and C (51).

The high quantity of water in tomatoes contributes to your low calorie content, with just 32 calories in a 1-cup (149-gram) offer (51).

Additionally, tomatoes space rich in fiber and also some disease-fighting antioxidants, consisting of lycopene.

Lycopene has actually been studied because that its potential to reduced the threat of heart an illness and may assist prevent the breakthrough of prostate cancer (52, 53, 54).

You deserve to enjoy tomatoes cooked v soups, sauces and several various other dishes. Lock are likewise often added to salads and used to do salsa.

Summary: Tomatoes carry out lots that water, nutrients and also antioxidants, i beg your pardon are advantageous for hydration and protect against several diseases.

Water content: 92%

Bell peppers are an additional incredibly healthy vegetable v a range of health-promoting effects.

More 보다 90% that the load of bell peppers originates from water.

They room rich in fiber, vitamins and also minerals, such together B vitamins and also potassium. Bell peppers likewise contain carotinoid antioxidants, which might reduce the threat of certain cancers and eye illness (55, 56).

What’s more, bell peppers save the highest possible amount that vitamin C, contrasted to various other fruits and vegetables, offering 317% the your daily needs in just one cup (149 grams) (55).

Not just does vitamin C advantage your immune system, it additionally helps her body absorb iron much more effectively, disclosure bone health and also protects your cells from the damaging results of complimentary radicals (37, 57).

Because of your high water content, bell peppers are really low in calories, offering 46 calories per cup (149 grams). That way you deserve to eat huge portions of them there is no feeling prefer you’ve unable to do overboard (55).

There are several ways to include bell peppers in her diet. They deserve to be eaten raw in salads, consisted of in sauces or added to stir-fries.

Summary: Bell peppers may provide a variety of health benefits as result of the high amounts of water and nutrients castle contain, specifically vitamin C.

Water content: 92%

Cauliflower is an excellent vegetable to incorporate in her diet, due to the fact that it is really nutritious and hydrating.

One cup (100 grams) of cauliflower provides more than one-forth cup (59 ml) the water, and also 3 grams of appetite-reducing fiber.

Its high water content contributes to its low variety of calories, with only 25 calories per cup (58).

Additionally, cauliflower is composed of much more than 15 different vitamins and also minerals, including choline, i beg your pardon is not discovered in countless foods. Choline is an essential nutrient for supporting mind health and also metabolism (58, 59).

You have the right to use cauliflower as a replacement because that less-hydrating seed by chopping it carefully into “rice” or making use of it to make a cauliflower-based pizza crust.

Summary: Cauliflower provides a far-reaching amount the water, fiber and also nutrients, and it’s a an excellent substitute for grains that are much less hydrating.

Water content: 92%

Cabbage is an impressively healthy and balanced cruciferous vegetable (60).

It is quite low in calories but high in fiber and nutrients. The is additionally rich in vitamin C, vitamin K, folate and several trace minerals the may have a variety of health-promoting results (3, 60).

For example, vitamin C is well known for its function in to reduce inflammation and has been presented to lower the hazard of chronic illness like diabetes and heart condition (37).

In addition, cabbage gives glucosinolates, which room antioxidants that room thought to assist protect against certain varieties of cancer, such as lung cancer (61, 62).

Furthermore, cabbage is frequently fermented right into sauerkraut, i beg your pardon is also rich in water and also may advantage digestive health and wellness (63, 64).

Summary: eating cabbage may help several aspects of your health, including hydration. This is as result of its water, nutrient and antioxidant contents.

Water content: 88%

Grapefruit is one exceptionally healthy and balanced citrus fruit with plenty of health benefits.

In half a grapefruit (123 grams), there is close to a fifty percent cup (118 grams) the water, i m sorry contributes a decent amount the water to your everyday hydration requirements (65).

Additionally, grapefruit is affluent in fiber, antioxidants and several vitamins and also minerals, including vitamin A, potassium and folate.

It’s especially high in immune-boosting vitamin C, offering 120% the your day-to-day needs in fifty percent a grapefruit (123 grams) (65).

Several studies have displayed including grapefruit in her diet may assist boost weight loss, as well as reduce cholesterol, blood pressure and also blood sugar levels (66, 67, 68).

You can easily include grapefruit in your diet by eating it plain, mix it in v smoothies or including it come salads.

Summary: Grapefruit might promote hydration because of its high water content. It’s also rich in nutrients and antioxidants that may have a number of health benefits.

Water content: 95%

Coconut water is a super healthy beverage that will store you hydrated.

Not only does it have actually a an extremely high water content, it’s additionally rich in electrolytes, consisting of potassium, sodium and also chloride (69).

Studies have presented that coconut water may be beneficial for rehydrating. And also it’s assumed to be beneficial for exercise recovery because of its electrolyte content (70, 71).

Drinking coconut water after exercise is a much healthier alternative than drink a made sports drink, since many sporting activities drinks space loaded with included sugar and other unhealthy ingredients.

For example, a 1-cup (237-ml) serving of Gatorade offers 13 grams the sugar, i m sorry is 50% much more than in the very same amount of coconut water (69, 72).

Summary: drinking coconut water is especially valuable for hydration because it’s well-off in water and also electrolytes.

Water content: 80%

Cottage cheese is one more healthy and also nutritious dairy product product through hydrating properties.

About 80% the the load of head cheese originates from water.

It likewise contains 25 grams of protein every 1-cup (225-gram) serving, i m sorry is 50% the your daily needs (73).

It’s high water and also protein contents are a significant reason why it’s together a filling food the may assist reduce your appetite (74, 75).

Additionally, head cheese has an impressive nutrition profile, providing 36% of your everyday needs for phosphorus, 19% for calcium and 31% for selenium in simply 1 cup (225 grams) (73).

Furthermore, cottage cheese is a good source that B vitamins, consisting of riboflavin and also vitamin B12, i m sorry are essential for mind health, metabolism and also keeping your bones healthy (76, 77, 78).

It is easy to combine cottage cheese into your diet. You have the right to mix it with fruit, usage it together a spread, add it come salads or eat it with an omelet.

Summary: cottage cheese includes lots the water and also protein, in addition to vitamins and also minerals that may carry out health benefits.

Staying sign language is extremely important for your all at once health.

Health professionals often recommend drinking number of glasses the water per day to accomplish your hydration needs, but the water contents of foods is frequently overlooked.

While drinking water is important, you can consume a far-reaching amount of water by including a selection of water-rich fruits, vegetables and also dairy assets in your diet.

This is why most people don’t necessarily have to drink a the majority of water.

See more: What Does Amor Vincit Omnia Mean, What Is The Meaning Of 'Amor Vincit Omnia'

As lengthy as you’re eat plenty that water-rich foods and also drinking water as soon as you feeling thirsty, girlfriend won’t have actually a difficulty staying hydrated.