In fact, not drinking sufficient water have the right to lead to dehydration, i m sorry 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, prolonged dehydration deserve to lead to severe complications like organ failure (1).

Experts normally recommend drinking numerous glasses of water every day to meet your hydration needs.

But while drinking water is really important, you can also get it from foods. Over there are many healthy foodstuffs that can add a huge amount that water to her diet.

This article discussed 19 water-rich foods items that will assist you stay hydrated.

1. Watermelon

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Water content: 92%

Watermelon is very healthy and one of the most hydrating foods you have the right to eat.

A 1-cup (154-gram) serving contains over a fifty percent cup (118 ml) that water, in addition to part fiber and also several essential nutrients, including vitamin C, vitamin A and also magnesium. That is likewise quite short in calories, giving only 46 calories per cup (2).

Because of your high water content, watermelons have actually a very low calorie density. That means that a relatively large portion that watermelon contains very few calories.

Foods v low calorie densities have been displayed to aid with load loss by cultivating fullness and also reducing appetite (3, 4).

Furthermore, watermelon is well-off in powerful antioxidants, consisting of lycopene.

This compound has been studied for its capacity to mitigate oxidative damages to cells, which has actually been linked to conditions such together heart an illness and diabetes (5).

You can include watermelon to her diet by spend it as a refresh snack or next dish. It’s likewise commonly supplied to do salads.


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

How come Cut: Watermelon

Water content: 91%

Strawberries have a high water content, making lock a an extremely hydrating food.

Because about 91% that strawberries’ weight originates from water, eating them will add to your day-to-day water intake.

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

Eating strawberry on a continual basis has actually been shown to mitigate inflammation, i m sorry can assist protect against heart disease, diabetes, Alzheimer’s and various types of cancer (9, 10).

It is basic to include strawberries in your diet by mix them right into smoothies or incorporating them right into salads. They also make because that a unique addition to sandwiches and wraps.


strawberry are an extremely healthy and also contain several water. Plus, the nutrients they administer may provide a number of health benefits.

Water content: 90%

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

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

One cup the cantaloupe likewise contains 2 grams the fiber, i m sorry works together with water to encourage fullness and also reduce her appetite (11, 12, 13, 14).

Additionally, cantaloupe is rich in vitamin A, giving 120% of your day-to-day needs in a 1-cup (177-gram) serving. Studies have presented that vitamin A may boost immune health by protecting against infection (11, 15).

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


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

Water content: 89%

Peaches space a an extremely nutrient-dense and also hydrating fruit.

Close to 90% of your weight is water. Castle also administer several crucial vitamins and also minerals, such together vitamin A, vitamin C, B vitamins and potassium (16).

Furthermore, eating peaches with the skin ~ above may additionally contribute disease-fighting antioxidants favor chlorogenic mountain to your diet (17).

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

It is simple to include peaches to your diet. They are commonly linked with smoothies and salads and also make a great addition to head cheese and yogurt.


Peaches space rich in water, fiber and antioxidants, in enhancement to number of vitamins and minerals that might promote hydration and administer many other health benefits.

Water content: 88%

Oranges are exceptionally healthy and may provide a number of health benefits.

There is virtually a fifty percent cup (118 ml) of water in one orange, in addition to fiber and several nutrient (18).

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

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

The water and fiber in oranges might promote feelings of fullness, i beg your pardon is valuable for maintaining your appetite under control (4, 12, 23).

Additionally, consistently eating citrus fruits choose oranges might protect versus kidney stones. This is due to the fact that the citric mountain they contain can bind with stone-forming calcium oxalate, helping do the washing up it the end of the body (24).

Proper hydration is another important element in avoiding kidney stones, which the high water content of oranges can assist promote (24).


Oranges are a great source the water, fiber, antioxidants and several nutrients and also may assist prevent kidney stones and also several illnesses.

Water content: 91%

Skim milk is an extremely nutritious.

It’s comprised of largely water and also provides a substantial amount the vitamins and minerals, consisting of vitamin A, calcium, riboflavin, vitamin B12, phosphorus and potassium (25).

Not only does milk help with in its entirety hydration, but it might also assist you rehydrate ~ strenuous exercise (26).

A couple of studies have presented that low-fat milk helped human being stay hydrated after a workout, contrasted to sports drinks or level water (26, 27).

This is partly as result of milk’s electrolytes and protein content, i m sorry may help replace body liquid losses (27).

Because milk is widely easily accessible and fairly cheap, it’s straightforward to incorporate right into your diet.


Milk is affluent in water, vitamins and also minerals, and has been presented to aid people maintain ideal hydration, specifically after exercise.

Water content: 95%

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

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

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

You have the right to eat a relatively huge portion that cucumbers without including a significant number of calories to your diet, which is valuable for keeping your load (12).

It’s basic to incorporate cucumbers right into your diet. They room commonly included to salads and also sandwiches, however they can also be included in cooked dishes choose stir-fries and soups.


Cucumbers are high in water but an extremely low in calories. This mix is advantageous for several aspects of her health, consisting of hydration.

Water content: 96%

Lettuce has actually several health-promoting properties.

One cup (72 grams) that lettuce provides much more than a quarter cup (59 ml) that water, in addition to 1 gram of fiber. It likewise provides 5% that your everyday needs for folate (29).

Folate is essential for pregnant women, as it can aid prevent neural pipe birth defects (30).

Additionally, lettuce is high in vitamins K and A, both the which have been studied for their functions in keeping your bones and immune system healthy and balanced (29, 31, 32).

Furthermore, the mix of water and fiber in lettuce renders it very filling because that a low number of calories. There are just 10 calories in a 1-cup (72-gram) offer (29).

You can easily include lettuce to your diet by using it to make salads. Additionally, you deserve to use it as a “bun” because that burgers or wrap instead of a tortilla come substitute because that less-hydrating grains.


Lettuce provides a few important nutrients and fiber, and also a high quantity of water, which may aid keep girlfriend hydrated.

Water content: 92%

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

For example, 1 cup (240 grams) the chicken broth is made nearly entirely the water, i beg your pardon contributes a decent amount to your everyday hydration needs (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 uncovered that those that consume soup before the main course the a meal eat under calories and also therefore end up v a lower daily calorie input (34).

In one study, participants who ate 2 servings the low-calorie soups every day finished up shedding 50% more weight than those that consumed the same number of calories from snack foods (35).

You can significantly increase the nutrition content of broths and also soups by adding lots that vegetables, such together broccoli, carrots, onions, mushrooms and tomatoes.

Summary: Broths and soups room rich in water and also therefore excellent foodstuffs to include in her diet to encourage hydration.

Water content: 94%

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

A 1-cup (124-gram) offer of chopped zucchini contains much more than 90% water and provides 1 gram that fiber. Both these contents are good for keeping you complete (36).

And as a result of the high water content, zucchini is reasonably low in calorie by volume, with only 20 calories in 1 cup (124 grams) (36).

Eating zucchini will contribute several nutrients to her diet, especially vitamin C, due to the fact that 1 cup (124 grams) of it includes 35% of your day-to-day needs (36).

Vitamin C is vital for a healthy and balanced immune system and may aid protect against a variety of diseases (37).

To include zucchini in her diet, eat it on its very own as a side dish or include it come soups, salads and stir-fries. Friend can also cut it right into strips to develop “noodles” that you have the right to use together an alternate to continual pasta.

Summary: consuming zucchini will add a significant amount the water and also nutrients to your diet. It will assist keep you hydrated, and it’s helpful for your in its entirety health.

Water content: 95%

Celery is a very healthy and hydrating food to encompass in her diet.

It’s made greatly of water, offering close to a half cup (118 ml) of it in a 1-cup serving.

This contributes to its short calorie content of just 16 calories per cup (38).

Like other water-rich vegetables, celery might be a advantageous weight ns food as result of its high water content and low variety of calories (3).

In addition, celery has some fiber and lots of essential nutrients.

It’s particularly high in vitamin K and also potassium, which might protect versus heart disease, certain varieties of cancer and bone-related illness like osteoporosis (38, 39, 40).

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

Summary: Celery is low in calories and wonderful source the water and nutrients. This properties can promote several aspects of your health, including suitable hydration.

Water content: 88%

Plain yogurt contains lots that water and nutrients that may boost several aspects of her health.

A 1-cup (245-gram) offer of level yogurt is made up of much more than 75% water. It additionally provides several vitamins and minerals, such together calcium, phosphorus and also potassium, all of which are recognized to help promote bone health and wellness (19, 41, 42, 43).

Yogurt is additionally a an excellent source of protein, providing an ext than 8 grams and about 17% the your everyday needs in a 1-cup (245-gram) offer (41).

Eating yogurt top top a constant basis has been displayed to promote load loss, an effect that’s largely as result of the appetite-reducing impacts of that is high water and also protein contents (44, 45, 46).

To reap the complete benefits of yogurt, eat plain rather 보다 flavored yogurt varieties.

This is because flavored yogurt is typically high in unhealthy added sugar, which have to be limited in your diet due to its role in promoting diseases like obesity, heart disease and diabetes (47, 48, 49).

For example, 1 cup (245 grams) that fruit-flavored yogurt includes 47 grams that sugar, i m sorry is much more than four times the amount discovered in the very same serving size of level yogurt (41, 50).

Summary: plain yogurt is a great source of water, protein and some essential vitamins and also minerals. It may administer hydrating effects, together with many other health benefits.

Water content: 94%

Tomatoes have actually an impressive nutrition profile and also may carry out many health benefits.

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

It also provides a significant amount of vitamins and minerals, including immune-boosting vitamin A and C (51).

The high quantity of water in tomato contributes to their low calorie content, with only 32 calories in a 1-cup (149-gram) serving (51).

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

Lycopene has actually been studied because that its potential to lower the hazard of heart condition and may assist prevent the breakthrough of prostate cancer (52, 53, 54).

You can enjoy tomatoes cooked through soups, sauces and several other dishes. They are additionally often included to salads and also used to make salsa.

Summary: Tomatoes provide lots of water, nutrients and also antioxidants, i m sorry are useful for hydration and also protect versus several diseases.

Water content: 92%

Bell peppers are one more incredibly healthy and balanced vegetable v a range of health-promoting effects.

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

They room rich in fiber, vitamins and also minerals, such as B vitamins and also potassium. Bell peppers likewise contain carotinoid antioxidants, which may reduce the hazard of specific cancers and also eye conditions (55, 56).

What’s more, bell peppers contain the greatest amount of vitamin C, compared to other fruits and also vegetables, offering 317% of your daily needs in simply one cup (149 grams) (55).

Not just does vitamin C benefit your immune system, it also helps your body absorb iron an ext effectively, promotes bone health and also protects her cells from the damaging effects of totally free radicals (37, 57).

Because of their high water content, bell peppers are really low in calories, providing 46 calories every cup (149 grams). That way you deserve to eat large portions that them there is no feeling like you’ve gone overboard (55).

There are several methods to incorporate bell peppers in your diet. They can be eaten raw in salads, consisted of in sauce or included to stir-fries.

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

Water content: 92%

Cauliflower is an excellent vegetable to include in her diet, since it is an extremely nutritious and also hydrating.

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

Its high water contents contributes come its low variety of calories, with only 25 calories every cup (58).

Additionally, cauliflower is composed of more than 15 various vitamins and also minerals, consisting of choline, which is not discovered in numerous foods. Choline is an important nutrient because that supporting mind health and metabolism (58, 59).

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

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

Water content: 92%

Cabbage is one impressively healthy cruciferous vegetables (60).

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

For example, vitamin C is famous for its duty in reducing inflammation and also has been shown to reduced the danger of chronic conditions like diabetes and also heart condition (37).

In addition, cabbage gives glucosinolates, which room antioxidants that room thought to aid protect versus certain types of cancer, such together lung cancer (61, 62).

Furthermore, cabbage is commonly fermented right into sauerkraut, which is also rich in water and also may benefit digestive health and wellness (63, 64).

Summary: eat cabbage may assist several facets of your health, consisting of hydration. This is because of its water, nutrient and antioxidant contents.

Water content: 88%

Grapefruit is one exceptionally healthy citrus fruit with many health benefits.

In fifty percent a grapefruit (123 grams), over there is close to a half cup (118 grams) that water, i beg your pardon contributes a kind amount the water come your day-to-day hydration needs (65).

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

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

Several researches have displayed including grapefruit in your diet may assist boost weight loss, and also reduce cholesterol, blood pressure and blood street levels (66, 67, 68).

You can easily include grapefruit in her diet by eat it plain, blending it in through smoothies or adding it come salads.

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

Water content: 95%

Coconut water is a super healthy and balanced beverage that will keep you hydrated.

Not just does it have actually a an extremely high water content, it’s likewise rich in electrolytes, including potassium, sodium and also chloride (69).

Studies have presented that coconut water may be beneficial for rehydrating. And also it’s assumed to be advantageous for practice recovery due to its electrolyte contents (70, 71).

Drinking coconut water after practice is a lot healthier option than drinking a made sports drink, since many sports drinks space loaded with added sugar and also other unhealthy ingredients.

For example, a 1-cup (237-ml) offer of Gatorade offers 13 grams that sugar, i m sorry is 50% an ext than in the exact same amount the coconut water (69, 72).

Summary: drink coconut water is especially beneficial for hydration due to the fact that it’s well-off in water and electrolytes.

Water content: 80%

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

About 80% the the weight of cottage cheese comes from water.

It additionally contains 25 grams of protein per 1-cup (225-gram) serving, i m sorry is 50% that your day-to-day 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 her appetite (74, 75).

Additionally, cottage cheese has an superior nutrition profile, offering 36% that your day-to-day needs because that phosphorus, 19% because that calcium and also 31% because that selenium in simply 1 cup (225 grams) (73).

Furthermore, head cheese is a great source that B vitamins, including riboflavin and vitamin B12, i m sorry are important for mind health, metabolism and keeping her bones healthy (76, 77, 78).

It is simple to incorporate cottage cheese into your diet. You can mix it with fruit, use it together a spread, add it come salads or eat it through an omelet.

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

Staying hydrated is extremely crucial for your as whole health.

Health professionals often introduce drinking several glasses that water every day to meet your hydration needs, yet the water content of foodstuffs is frequently overlooked.

While drink water is important, you have the right to consume a significant amount the water by consisting of a variety of water-rich fruits, vegetables and also dairy assets in her diet.

This is why most civilization don’t necessarily need to drink a lot of water.

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As long as you’re eating plenty that water-rich foods and also drinking water as soon as you feel thirsty, girlfriend won’t have a difficulty staying hydrated.