6 Foods That Naturally Boost Your Hydration: Eat Your Water

We’ve all heard the advice to drink more water, but did you know you can also eat your way to better hydration? Incorporating water-rich foods into your diet is a delicious strategy to help meet your daily fluid needs.

Staying hydrated isn’t just about quenching thirst – it’s essential for overall health and bodily functions.

Proper hydration aids digestion, circulation, nutrient absorption, and even cognitive performance. So why not make hydration a flavorful pursuit?

1. Watermelon

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This quintessential summer fruit is a hydration heavyweight, with its flesh consisting of a whopping 92% water. Each juicy bite not only refreshes but also delivers a dose of the antioxidant lycopene, which may help protect your skin from sun damage.

Watermelon’s high water content can aid in flushing out toxins and keeping your body functioning optimally. A single wedge (286 grams) of watermelon provides a whopping 30% of your daily water needs, making it an excellent thirst-quencher on hot summer days.

2. Cucumbers

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At 96% water, cucumbers are essentially edible hydration. Snacking on a few cucumber slices provides nearly the same fluid intake as drinking a glass of water. Their refreshing crunch and mild flavor make them a versatile addition to salads, sandwiches, or even infused spa waters.

A 3-ounce serving of cucumber provides around 3 ounces of water, making it one of the most hydrating foods you can eat.

3. Tomatoes

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Don’t overlook these juicy gems – tomatoes are a surprising 94% water. Beyond their hydrating power, tomatoes are packed with lycopene, an antioxidant linked to potential benefits like improved heart health and sun protection for your skin.

One medium tomato provides around 4.5 ounces of water, along with essential nutrients like vitamin C, vitamin K, and potassium.

4. Lettuce

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Crisp, leafy greens like lettuce may seem like mere garnishes, but they’re actually over 90% water. Loading up your salads, wraps, and sandwiches with plenty of lettuce can contribute significantly to your daily hydration goals.

A single cup of shredded lettuce provides around 4 ounces of water, making it a hydrating base for your meals.

5. Zucchini

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This versatile summer squash is a hydration all-star, with a water content of 94%. Whether grilled, sautéed, or spiralized into zucchini noodles, this veggie is a tasty way to boost your fluid intake while also providing essential vitamins and minerals.

One cup of zucchini provides around 6 ounces of water, along with fiber, vitamin C, and manganese.

6. Celery

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Crunchy celery is a hydration powerhouse, with its stalks consisting of 95% water. Snacking on celery sticks or adding them to soups and stir-fries can help you stay hydrated while also providing valuable fiber and nutrients.

A single stalk of celery provides around 1.5 ounces of water, making it a convenient and portable hydrating snack.

7. Strawberries

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These sweet, juicy berries are not only delicious but also highly hydrating, with a water content of 91%. Enjoy them fresh, blended into smoothies, or even added to salads for a burst of hydration and antioxidants. A single cup of strawberries provides around 6 ounces of water, along with vitamin C, manganese, and fiber.

8. Bell Peppers

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With a water content of 92%, bell peppers are a hydrating and nutrient-dense choice. Whether you prefer them raw, roasted, or sautéed, these colorful veggies can help you meet your fluid needs while providing vitamins A and C, as well as magnesium.

One cup of chopped bell peppers provides around 6 ounces of water, making them a versatile addition to any meal.

9. Yogurt

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While it may not seem like an obvious choice, yogurt is surprisingly hydrating, with a water content ranging from 81% to 88%. Opt for plain, unsweetened varieties to reap the hydrating benefits while also getting a dose of protein and probiotics.

A single cup of plain yogurt can provide around 7 ounces of water, making it a refreshing and nutritious snack or breakfast option.

10. Soups & Broths

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Slurping up a bowl of soup or broth is an excellent way to hydrate, as these liquid-based dishes are typically 92-95% water. Amp up the hydration factor even further by adding extra veggies like zucchini, tomatoes, or celery to your soups.

A single cup of broth or soup can provide around 8 ounces of water, making it a nourishing and hydrating meal option.

Stay Hydrated & Boost Your Health

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Incorporating these water-rich foods into your diet can help you stay hydrated and reap the numerous benefits of proper hydration, such as improved digestion, better cognitive function, and enhanced physical performance.

So, the next time you reach for a snack or plan a meal, consider these hydrating options—your body will thank you!


  1. https://www.webmd.com/diet/foods-high-in-water
  2. https://www.healthline.com/nutrition/19-hydrating-foods#TOC_TITLE_HDR_2
  3. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
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