Human health depends on water, but the body cannot stay hydrated on its own. In reality, a variety of foods and various drinks can help people consume more water and stay more hydrated.

Eating hydrating meals that are healthy can help maintain hydration levels and supply a variety of nutrients, especially in warm weather when sweating causes the body to lose water and important minerals.

These 20 foods are an excellent option for anyone who needs to stay hydrated because they have at least 85% water content.


Cucumbers are a wonderful source of several other nutrients as well, including potassium, phosphorus, magnesium, and a trace amount of calcium.

They do contain unique compounds called cucurbitacins, which some data suggests could have an antidiabetic impact, despite not having the high vitamin and mineral content of several other fruits and vegetables.

Cucumber water is another popular summertime libation for people who do not like the taste of plain water.

Iceberg lettuce

Although this crisp, light-green lettuce species is not as nutrient-dense as other of its leafy green competitors, it still has health advantages.

Although it has no sugar or carbohydrates, it does provide fibre, potassium, zinc, and vitamins A and K.

People might be shocked to find that lettuce can aid in sleep.


This crisp, light-green vegetable is high in fibre but low in calories, protein, and carbs. Additionally, it offers potassium, folate, vitamins A and K, and vitamin K.

Celery is a tasty snack as well. Spreading peanut butter or almond butter on top of a dish is a common serving suggestion because it significantly increases the protein content.


The tomato is a fruit that is high in fibre, vitamins C and K, folate, and potassium, despite the fact that many people believe it to be a vegetable.

Also, lycopene, which lessens cell deterioration, is found in tomatoes. The main dietary source of lycopene for people is tomatoes.


Zucchini, often known as summer squash, is rich in fibre, vitamins A, C, and K, potassium, manganese, and magnesium. dependable source

Additionally, it has antioxidants like lutein and zeaxanthin that may help prevent DNA damage to the body.


Due to its excellent hydrating qualities, watermelon is a common meal at summer barbecues.

This sweet fruit is primarily made up of water, but it also has significant amounts of potassium, zinc, copper, vitamin C, vitamin A, and many B vitamins.

Watermelon diced in a cup also has a low calorie count of 45.6.


This leafy green vegetable is low in calories and high in nutrients and fibre.

It is an excellent magnesium source.

Trusted Source It also includes vitamin A, vitamin K, fibre, folate, calcium, iron, and potassium.

A fantastic salad basis is spinach. Additionally, it can be blended with sweet fruit to make a smoothie. Blending spinach with sweet fruit in a smoothie can help balance the flavour for people who find spinach to be excessively bitter.


Strawberries are a well-liked berry because of their sweet flavour and high vitamin C content.

Antioxidants found in strawberries protect against the harm caused by free radicals. They are low in calories and abundant in fibre.

Skim milk

Skim, or fat-free, milk is a beneficial element in cooking and in dishes like cereal. It is also a healthy beverage to drink on its own.

It is an excellent source of calcium, vitamin D, and protein. Skim milk may be a healthy method for people whose bodies can tolerate lactose to stay hydrated.

Soy milk

Water and soybeans are combined to create soy milk, a beverage that resembles milk.

It naturally contains a lot of water and is a fantastic option for hydration.

Several commercial brands

Calcium, vitamin D, and a number of B vitamins have been added to soy milk from Trusted Source.


Cantaloupe, also referred to as muskmelon, is rich in vitamin C and fibre and a great summertime snack.

It also contains beta carotene, which the body converts to vitamin A, like many other orange fruits and vegetables.

Honeydew melon

This delicious, yellow-green melon is a variety of muskmelon and a reliable source of potassium and vitamin C. Magnesium, vitamin K, and thi are also included.

It has a lot of sugar, like most melons do.


Kale is a leafy green vegetable that is rich in nutrients and contains significant amounts of the vitamins A, C, and K. Omega-3 fatty acids, calcium, fibre, and protein are also present.

Iron and a few B vitamins, as well as anti-inflammatory phytochemicals, are both found in kale, a good plant-based supply.


When people think of hydrating foods, broccoli may not be the first thing that springs to mind, but this cruciferous vegetable is approximately 90% waterTrusted Source.

It is a source of fibre, iron, potassium, vitamin C, and vitamin K as well as a variety of antioxidants.

To maximise the nutrients in broccoli, try heating it or eating it raw.


Numerous vitamins, including C, A, E, and K, are present in this delicious fruit. Furthermore, it is a reliable supply of potassium and phosphorus.

Peaches can be consumed as a quick snack or added to salsas, salads, or smoothies.


Carrots are a vibrant orange colour and are rich in beta carotene, or vitamin A. The core of other types, such purple and white carrots, is typically orange. They are therefore a fantastic source of vitamin A.

They are also a good source of fibre, folate, vitamin K, and potassiumTrusted Source.

The benefits of beta carotene to the body are numerous.

Romaine lettuce

Crisp romaine lettuce is only slightly less watery than iceberg lettuce. More nutritional benefits are provided by romaine lettuce. Darker greens are typically healthier.

Vitamins C and K, as well as folate, vitamin A, and fibre, are all present in romaine lettuce in good amounts.


Oranges are high in potassium and fibre, yet they are better known for their vitamin C content. The body can benefit from citrus fruits by absorbing iron from other foods.

Magnesium, selenium, copper, and various B vitamins are also present in orangesTrusted Source.


This tropical fruit with spines is a powerhouse of nutrients, including vitamin CTrusted Source. Magnesium, potassium, manganese, and B vitamins are also present.

Bromelain, an enzyme with anti-inflammatory properties, is present in it.

For the treatment of osteoarthritis, sinusitis, and digestive issues, some people utilise bromelain.


Apples come in a wide variety, from green and crisp to deep crimson and crispy.

Apples often have a lot of water, but they also have a lot of fibre, vitamin C, and antioxidants like quercetin and catechin.

Substitutes for water

The healthiest beverage is water since it is easily absorbed by the body and includes no additives, calories, sugar, or other components.

Some individuals, however, dislike the taste of plain water or just prefer more variation.

Fruits, vegetables, and herbs can be added to water to provide flavour without adding calories or sweets, helping people to stay hydrated. Some possibilities to add are:

  • watermelon
  • cucumber
  • mint leaves
  • strawberries
  • lemon
  • lime
  • pineapple

Try crushing these foods before mixing them in to bring out their natural juices and flavors, or let them soak in a pitcher of water in the refrigerator for several hours.

Many herbal teas are good alternatives to water. Look for varieties without added sugar or sweeteners. People who enjoy green or black teas may wish to sip on decaffeinated varieties to stay hydrated.

For people who often drink soda, switching to sparkling water with lemon or lime can drastically reduce their daily sugar intake.


Drinking water is only one aspect of hydration. Numerous foods come with water and extra nutrients that are necessary for optimum health.

In addition to increasing daily water intake, eating a diet high in fruits and vegetables is an excellent method to provide the body the vitamins, minerals, and fibre that it needs.

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