10 Water-Rich Foods To Help You Stay Hydrated

Posted by Mike Miryala on



Drinking an adequate amount of water daily is essential for maintaining one’s good health and overall well-being. There are just so many benefits to staying hydrated. Proper hydration helps regulate your body temperature, lubricate joints, keep your heart functioning properly and boost energy levels and brain function. Water is also necessary to support kidney function, to help filter and eliminate waste products and detoxify the body. 

Also, water plays a vital role in the digestion and absorption of nutrients from the food we eat. It also supports weight management as proper hydration supports increased metabolism and can enhance the body's ability to burn calories, as well as naturally help increase feelings of fullness. Moreover, drinking lots of water everyday helps us achieve that coveted clear glowing skin. This is because water helps moisturize the skin, improve elasticity, and promote a clear complexion.

However, drinking the expert-recommended 8 glasses of water everyday can be challenging for some people. It can feel like a ton of liquid to take in and can lead to frequent trips to the bathroom which can be inconvenient. If you find it challenging to drink that much water, another option to stay sufficiently hydrated is consuming foods with high water content such as fruits and vegetables. These water-rich foods not only contribute to your hydration but also provide essential nutrients, vitamins, and minerals. Plus the infused natural flavors in these water-rich foods make hydrating oneself more appealing and enjoyable.


Here Are The Top 10 Water-Rich Foods To Add To Your Diet



There are several water-rich foods that can contribute to your overall hydration. These foods contain high water content, which can help supplement your daily water intake. Here are 10 water-rich foods to enjoy:



Watermelon is composed of approximately 92% water, making it one of the most hydrating fruits available. Its high water content, along with its natural sweetness and refreshing nature, makes watermelon a popular choice for staying hydrated during hot weather or physical activity. Additionally, watermelon is a good source of vitamins A and C, as well as other beneficial compounds like lycopene and antioxidants.





Cucumbers are made up of approximately 95% water, which makes them an excellent choice for staying hydrated. They have a high water content along with a crisp and refreshing texture. Cucumbers are low in calories for those on a low-cal diet and also provide some beneficial nutrients like vitamin K and antioxidants. They can be enjoyed in salads, sandwiches, or as a snack,  or infused in water for added flavor.





Strawberries typically contain around 91% water, which contributes to their juicy and hydrating nature. In addition to their water content, strawberries are also a good source of fiber, antioxidants, and vitamin C.

Also, Strawberries are a good source of dietary fiber. Fiber aids in digestion, helps regulate blood sugar levels, promotes satiety, and supports a healthy cardiovascular system. It’s also a good source of potassium, an electrolyte that helps regulate blood pressure, maintain proper heart function, and support muscle contractions.

Strawberries make a delicious and refreshing addition to salads, smoothies, desserts, or can be enjoyed on their own as a healthy snack.





Oranges contain about 88% water which contributes to their juicy and hydrating nature. Oranges are an excellent source of vitamin C. Just one medium-sized orange can provide you with more than 100% of the recommended daily intake of vitamin C. Oranges also provide dietary fiber, which aids in digestion and helps regulate blood sugar levels. They are low in calories and contain other essential nutrients such as folate and potassium.

Overall, oranges are a refreshing and hydrating fruit choice that offers a range of nutritional benefits. Enjoying oranges or freshly squeezed orange juice can be a great way to quench your thirst and boost your vitamin C intake. They are juicy and refreshing, making them a hydrating fruit choice.





Most varieties of lettuce, such as romaine lettuce, iceberg lettuce, and leaf lettuce, have a high water content, typically around 95%. This high water content contributes to the crisp and hydrating nature of lettuce.

While lettuce is primarily known for its water content, it also offers some essential nutrients. It is a good source of dietary fiber, which supports healthy digestion and aids in maintaining bowel regularity. Lettuce also provides vitamins and minerals such as vitamin K, vitamin A, folate, and potassium.

Lettuce is commonly used as a base for salads, added to sandwiches and wraps, or used as a bed for other ingredients. Including lettuce in your meals can contribute to your overall hydration and provide you with important nutrients.


Broths and Soups



Broths and soups are typically made by simmering vegetables, meat, or other ingredients in water, allowing the flavors and nutrients to infuse into the liquid. As a result, they contain a significant amount of water

Consuming broths and soups can be an effective way to increase your fluid intake and support hydration. The high water content in these foods helps replenish fluid levels in the body. Additionally, the warmth of soups can be soothing and comforting, making them especially beneficial during illness or in colder weather.

It's important to note that some soups or broths may have higher sodium content, particularly if they are commercially prepared or contain added seasonings. While sodium is an essential electrolyte, excessive intake of sodium can lead to dehydration. Therefore, it's advisable to opt for homemade or low-sodium versions of soups and broths whenever possible. You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.

Including broths and soups in your diet can be a tasty and hydrating way to consume water along with essential nutrients from the ingredients used in the preparation.





Celery is made up of about 95% water and provides dietary fiber, vitamins, and minerals. It can be enjoyed as a crunchy snack or added to soups and stir-fries.

It is low in calories and provides nutrients like vitamin K, vitamin C, potassium, and folate. Celery is also known for its potential health benefits, such as supporting digestion, reducing inflammation, and promoting heart health.

Enjoy celery as a snack on its own, add it to salads, soups, or use it as a crunchy topping for various dishes. By incorporating celery into your meals or snacking on it, you can help increase your water intake and benefit from its nutritional value.


Plain Yogurt



Plain Yogurt contains a significant amount of water. The water content in plain yogurt can vary depending on the specific brand and consistency. However, yogurt is made by fermenting milk, and during the fermentation process, some of the water content in the milk is lost.

Additionally, yogurt offers various health benefits due to its nutritional composition. It is a good source of protein, calcium, probiotics (beneficial bacteria for gut health), and other essential vitamins and minerals.

To enhance the hydrating properties of yogurt, you can add water-rich fruits or vegetables to it. For example, mixing sliced strawberries or diced cucumbers into plain yogurt can increase the overall water content of the dish while adding flavor and nutrients.





Tomatoes consist of about 94% water and are rich in antioxidants. The juicy and succulent nature of tomatoes is largely attributed to their high water content. In addition to their water content, tomatoes are rich in beneficial nutrients. They are a good source of vitamins A, C, and K, as well as potassium and antioxidants like lycopene. Tomatoes also provide dietary fiber, which aids in digestion and supports a healthy digestive system. They can be used in salads, sandwiches, sauces, or enjoyed as a snack.


Coconut Water



Coconut water is composed of approximately 95% water, making it a refreshing and thirst-quenching beverage. In addition to its hydrating properties, coconut water offers various nutritional benefits. It is a good source of electrolytes such as potassium, sodium, magnesium, and calcium, which are essential for maintaining fluid balance, muscle function, and nerve transmission in the body.

Moreover, coconut water is low in calories and naturally free of fat and cholesterol, making it more beneficial for people who are trying to lose weight. It also contains some vitamins and minerals, including vitamin C, vitamin B-complex, and iron, although the amounts may vary depending on the brand and maturity of the coconut.



Maintaining proper hydration is crucial for maintaining good health. Many health professionals advise drinking multiple glasses of water daily to meet hydration requirements, but the importance of water-rich foods is often underestimated. While staying hydrated involves drinking sufficient water, incorporating a diverse range of water-rich fruits, vegetables, and dairy products into your diet can contribute a substantial amount of water to your overall intake. This means that it may not be necessary for individuals to consume excessive amounts of water.

By regularly consuming water-rich foods and responding to your body's thirst signals by drinking water, you can easily yet effectively ensure you’re getting proper hydration everyday.



Mike Miryala, Head Pharmacist at CoBionic



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