Foods That Are Good for Hydration

About Nicole Pajer

Nicole Pajer is a Los Angeles-based freelance published in The New York Times, Woman's Day, AARP, Parade, Wired, Glamour, People and more.

Water is essential to nearly all of our bodily functions and proper hydration is such an important part of our health. But many people aren’t getting the daily hydration that they need. In fact, studies have shown that anywhere from 30% to 40% of seniors are dehydrated, says Ayanna Smart, “The Dementia Dietitian,” a registered dietitian who specializes in dementia care.

Drinking enough liquids to stay hydrated can be a challenge. How many times have you had a glass of water that you pour in the morning but forget to drink until you feel thirsty? And as the saying goes, if you’re thirsty, you’re already mildly dehydrated!

In addition to water, you can get a good dose of water from the foods that you eat. Here are 15 foods to incorporate into your diet to help you stay nice and hydrated.

1. Cucumbers

Great news for cucumber fans! This veggie, which is technically a fruit, leads the class with 96% water content. Toss some into a salad, slice some up and eat them with hummus or ranch, or snack on them by themselves. For extra hydration, try adding slices of cucumber to water and storing in a pitcher in the fridge. It’s a refreshing drink to pour for yourself, especially on a hot day.

2. Watermelon

This delicious fruit not only makes a great healthy dessert – or a delicious addition to a fruit salad – but it’s also extremely hydrating. Watermelon is around 95% water. It’s also rich in healthy nutrients like vitamin A and K, potassium and zinc. Reach for a slice by itself or work it into a recipe. It pairs well with Feta for a fresh Watermelon Salad. You can even get experimental and try this recipe for Chocolate Covered Watermelon Bites.

3. Celery

Celery is low in calories and very high in water. One cup contains around 115 grams of water. Add it to salads, eat it with dip, or go back to your childhood to pile it high with peanut butter and raisins for Ants on a Log. It also makes a great addition to soups and can even be tossed into a smoothie.

4. Oranges

This citrus fruit weighs in at around 88% water content. Oranges are high in potassium and also contain flavonoids, which may help to fight inflammation. Embrace trying different varieties, like blood oranges, which are maroon colored inside and taste like an orange mixed with a raspberry, and clementines, a type of mandarin often referred to as “cuties” or “sweeties” that make an excellent snack.

5. Strawberries

This delicious berry is made up of 91% water and makes a delicious fiber and antioxidant-rich snack. Keep some fresh ones in your fridge or frozen ones in your freezer. They go great in smoothies and can be dipped in chocolate for a healthy dessert. Toss some into pancakes, chop them up and put them in your morning oatmeal or top your bowl of yogurt with strawberries and granola to create a parfait.

6. Smoothies

Don’t like the taste of plain ‘ol water? Have some produce in your fridge that needs to get eaten? Make a smoothie. “Smoothies are an excellent way to get hydrated,” says

Brianne Marie Okuszka, a registered dietitian nutritionist in Hazlet, New Jersey with Hackensack Meridian Health. She suggests packing them full of a variety of fruits and veggies, then adding in ice, yogurt, coconut water, milk, juice, or plain water. “The possibilities are endless! You can mix and match different ingredients for a different hydrating smoothie everyday,” she says.

7. Yogurt

One cup of yogurt has close to 7 oz of water. Emily Villaseca, owner and lead dietitian at Pass The Chia, is particularly partial to Greek Yogurt. “It’s a hydrating source of protein with probiotics for gut health,” she says. “Add frozen or fresh fruit for more fluid and fiber.”

8. Soups

Don’t feel like sipping on water? Whip up a can of soup or make your own. “Soups and broths are an easy way to add fluids and produce, especially for those with reduced appetite or difficulty chewing,” says Villaseca. Try this easy recipe for Mom’s Easy and Nourishing Vegetable Soup.

9. Lettuce

Lettuce is another veggie that is super high in water, with one cup providing more than ¼ cup. It’s also rich in fiber, helping you to feel full faster. Make yourself a salad, add a slice to a sandwich or better yet, trade the bread for lettuce to make your next burger a lettuce wrap. There are so many great ways to enjoy lettuce, which makes it easy to sneak this water-rich food into your daily diet.

10. Zucchini

This summer vegetable is low in calories and high in water, coming in around 94%. It’s also rich in Vitamin C. It can be cooked or grilled as a side dish, tossed into spaghetti sauces or added to soups. You can also embrace the low-carb noodle trend of shredding it into “zoodles.”

11. Tomatoes

Tomatoes contain about 94% water and are an incredibly versatile ingredient. They can be the base of sauces, chilli, and soups. You can enjoy them in salsas or as a topping on salad. Some people even like to take a fresh tomato, slice it and eat it raw with a sprinkle of salt and pepper on top.

12. Cauliflower

Cauliflower is made of mostly water, coming in at around 92%. It’s also an incredibly versatile vegetable. It can be grated, sauteed and turned into rice. It can be steamed and pureed into a healthy mashed potato substitute (you can even go half cauliflower/half mashed potatoes for a lower carb mashed potato) and breaded and baked to serve as a vegan buffalo wing (try this recipe for Buffalo Cauliflower).

13. Bell Peppers

At 92% water, bell peppers are a great vegetable to eat to stay hydrated. They are low sugar and nice and crunchy and make a fun addition to many meals. Chop them up and add them to burritos or fajitas. Try this Stuffed Peppers recipe for a warm comfort meal whenever you’re craving one. You can also slice them and eat them raw, dipping them in something healthy like hummus.

14. Cabbage

Cabbage comes in different varieties - including green and red – and has around 94% water. And some Chinese cabbages, such as bok choy, have as much as 96% water. You can chop up cabbage and use it in fish tacos, roast it in the oven for a delicious side dish or enjoy it as sauerkraut. It’s also a great base for a Healthy Coleslaw.

15. Radishes

While not a vegetable you may think to eat every day, radishes are a great way to add water to your diet. This root vegetable comes in different varieties and has a spicy peppery taste. The most common ones you see around grocery stores are red radishes. You’ll find white daikon radishes in Japanese food and watermelon radishes, named for their white and green and magenta color, in fancy dishes and salads.