Table of ContentsView AllTable of ContentsGetting Water From FoodsWhy Is Hydration Important?15 Hydrating FoodsWhen to Boost Intake
Table of ContentsView All
View All
Table of Contents
Getting Water From Foods
Why Is Hydration Important?
15 Hydrating Foods
When to Boost Intake
Getting enough water every day doesn’t have to come only from liquids. Eating hydrating foods can help you maintain your body’s water balance, which is essential for good health. You can increase your daily water intake with 15 choices of healthy and tasty foods.
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Should You Get Water From Foods?
Nutrition guidelines recommend a total water intake of 11.5 cups for women and 15.5 cups for men. However, this guideline assumes you get about 20% of this water amount from food, or about 18 ounces (2.25 cups) for women and 25 ounces (a little over 3 cups) for men.Food is a great way to increase yourhydration levels.
A Note on Gender and Sex TerminologyVerywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
A Note on Gender and Sex Terminology
Verywell Health acknowledges thatsex and genderare related concepts, but they are not the same. To accurately reflect our sources, this article uses terms like “female,” “male,” “woman,” and “man” as the sources use them.
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Staying hydrated is essential to health. Adequate hydration has the following benefits:
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Cucumber
Cucumbersare 96% water,and pickled cucumbers are not far behind at 95%.They are not a great nutrient source, but the water in cucumbers contributes to your daily hydration needs.
Cucumbers are good for more than just chopping into salads as an afterthought, including:
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Iceberg Lettuce
It isn’t called “iceberg” for nothing—this familiar form of salad green is 95.6% water.Though iceberg lettuce is not packed with nutrients. Two cups of chopped lettuce contain 16 calories and 20 milligrams (mg) of calcium, while the recommended daily calcium intake is 1,000 mg for adults before menopause.
For low-calorie, crunchy, fresh-tasting iceberg lettuce options, try:
Celery
Celeryis 95% water and full of fiber,which aids digestion.Its satisfying crunch and ease of use make it a great go-to snack with a dip. Sautéed celery, along with carrots and onion, is part of the basic foundation of flavor enhancers for many French dishes, called mirepoix.
Ways to enjoy celery include:
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Radishes
Radishesare a root vegetable (specifically a taproot) full of peppery flavor, vitamin C, and fiber. They are also 95% water.
Some of the ways to use radishes include:
Romaine Lettuce
Romaine lettuce is a mild, slightly earthy lettuce that is 95% water.Despite the similar look, romaine is a different type of lettuce than iceberg, and it’s higher in nutrients. It’s a source of vitamins K and C, plus folate and fiber.
Explore ways to use romaine, such as:
Zucchini
Zucchini, a form of summer squash, comes in at 94.8% water.It provides a host of nutrients, including fiber, vitamin A,manganese, and vitamin C. Zucchini also has a low calorie count of 19 calories per cup.
Zucchini can be hearty enough to form a main ingredient, as follows:
Tomatoes
Tomatoeshave a high water content of 94%.They contain a good amount of several nutrients, including potassium, vitamin C, and folate (folate is necessary for fetal brain and spine development in pregnancy).Tomatoes also containantioxidants(which help prevent cell damage), includinglycopeneandbeta-carotene.
The versatile tomato adds sweetness, umami (meaty or earthy taste), acid, or savory notes to dishes. Consider these options:
Bell Peppers
Bell peppersare 94% water and add a fresh, bright taste to many dishes.They contain plenty of fiber, are an excellent source of vitamin C, and offer other vitamins and minerals like vitamins E and K, potassium, and folate.
Bell peppers can be red, orange, yellow, or green. Unripened bell peppers are green and have a somewhat bitter taste. Bell peppers, especially the green ones, go well with roasted meats. You can use them in many ways:
Asparagus
Asparagus, the young shoots of a perennial plant, is 93% water.The spears are low-calorie and healthy, containing 27 calories per cup whenraw, plus fiber, folate, and vitamins K, C, and A. Asparagus is high in antioxidants. Just-cooked, tender fresh asparagus has an earthy or grassy taste.
Asparagus is quick to prepare and goes well with many other foods.
Portobello Mushrooms
Portobello mushrooms are 92% water.They are very low in fat and calories, with just 19 calories per cup raw and diced. Their nutrients include B vitamins, phosphorus, copper, and potassium. Mushrooms are the only plant food from which you can get vitamin D, but only when they are grown under ultraviolet light rather than in a darkened area.
Think of portobellos as a great meat alternative. Their umami flavor and dense texture are highly satisfying. Try these options:
Watermelon
Watermelonis a delicious way to hydrate, containing 92% water.It’s a good source of vitamin C and many other antioxidants, including lycopene and carotenoids.
Few treats beat watermelon all on its own on a hot day, but consider these options:
Spinach
Spinachis 92% water, and it packs a nutrient punch.It’s high in fiber, which promotes healthy digestion, and vitamins A, C, and K, plus folate, calcium, and iron.
Ideas for enjoying spinach include:
Strawberries
Strawberries, which are 91% water, can make sweet treats something special and contribute to your water intake.
Strawberries are a good source of vitamin C, manganese, and fiber. They contain antioxidants like anthocyanin, which is associated with heart health, and are high in phenolic antioxidants which may also protect against heart disease, as well as cancer and some inflammatory diseases.
Ways to enjoy strawberries include:
Nonfat Milk
If you are a milk drinker, nonfat (or skim) milk is 91% water.Nonfat milk contains calcium just like full-fat milk, and 1 cup supplies 23% of the daily recommended amount.It also contains phosphorus. The vitamin D is added back during processing since it is lost when the fat is removed.
Ideas besides simply drinking nonfat milk include:
Broccoli
Broccoli, which is 90% water, is also packed with nutrients. It supplies vitamins C and K, folate, iron, potassium, and fiber.Among the antioxidants in broccoli are carotenoids and quercetin.
Ways to enjoy broccoli include:
When to Boost Your Intake of Hydrating Foods
Staying hydratedevery day is important, but some days, it may take a bit more effort than others.Sweating during exercise or on hot daysdepletes your body’s water supply. Being sick with a fever, vomiting, or diarrhea is also dehydrating.
Boost your intake of water andhydrating foodson those days. Watch forsigns of dehydration, which include:
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Summary
Staying hydrated is an important part of staying healthy, but you can get some of the water you need through food. Certain fruits and vegetables deliver substantial amounts of water and have the extra benefit of containing nutrients and making your meals delicious and hydrating.
25 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Academies Science Engineering Medicine.Dietary Reference Intakes for Electrolytes And Water.U.S. Department of Agriculture.Cucumber, with peel.U.S. Department of Agriculture.Pickles, cucumber, dill or kosher dill.U.S. Department of Agriculture.Lettuce, iceberg (includes crisphead types), raw.Office of Dietary Supplements.Calcium—health professional fact sheet.U.S. Department of Agriculture.Celery, raw.MedlinePlus.Fiber.U.S. Department of Agriculture.Radish, raw.U.S Department of Agriculture.Lettuce, cos or romaine, raw.U.S. Department of Agriculture.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture.Tomatoes, red, ripe, raw, year round average.MedlinePlus.Folic acid.U.S. Department of Agriculture.Peppers, bell, raw.U.S. Department of Agriculture.Asparagus, raw.U.S. Department of Agriculture.Mushrooms, portabella, raw.Cardwell G, Bornman JF, James AP, Black LJ.A review of mushrooms as a potential source of dietary vitamin D.Nutrients. 2018;10(10):1498. doi:10.3390/nu10101498U.S. Department of Agriculture.Watermelon, raw.U.S. Department of Agriculture.Spinach, raw.U.S. Department of Agriculture.Strawberries, raw.Olas B.Berry phenolic antioxidants – implications for human health?Front Pharmacol. 2018;9:320038. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).Nemours KidsHealth.Does nonfat milk provide the same nutrients as whole milk?U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Flavonoid content of vegetables.Medline Plus.Dehydration.
25 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.National Academies Science Engineering Medicine.Dietary Reference Intakes for Electrolytes And Water.U.S. Department of Agriculture.Cucumber, with peel.U.S. Department of Agriculture.Pickles, cucumber, dill or kosher dill.U.S. Department of Agriculture.Lettuce, iceberg (includes crisphead types), raw.Office of Dietary Supplements.Calcium—health professional fact sheet.U.S. Department of Agriculture.Celery, raw.MedlinePlus.Fiber.U.S. Department of Agriculture.Radish, raw.U.S Department of Agriculture.Lettuce, cos or romaine, raw.U.S. Department of Agriculture.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture.Tomatoes, red, ripe, raw, year round average.MedlinePlus.Folic acid.U.S. Department of Agriculture.Peppers, bell, raw.U.S. Department of Agriculture.Asparagus, raw.U.S. Department of Agriculture.Mushrooms, portabella, raw.Cardwell G, Bornman JF, James AP, Black LJ.A review of mushrooms as a potential source of dietary vitamin D.Nutrients. 2018;10(10):1498. doi:10.3390/nu10101498U.S. Department of Agriculture.Watermelon, raw.U.S. Department of Agriculture.Spinach, raw.U.S. Department of Agriculture.Strawberries, raw.Olas B.Berry phenolic antioxidants – implications for human health?Front Pharmacol. 2018;9:320038. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).Nemours KidsHealth.Does nonfat milk provide the same nutrients as whole milk?U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Flavonoid content of vegetables.Medline Plus.Dehydration.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
National Academies Science Engineering Medicine.Dietary Reference Intakes for Electrolytes And Water.U.S. Department of Agriculture.Cucumber, with peel.U.S. Department of Agriculture.Pickles, cucumber, dill or kosher dill.U.S. Department of Agriculture.Lettuce, iceberg (includes crisphead types), raw.Office of Dietary Supplements.Calcium—health professional fact sheet.U.S. Department of Agriculture.Celery, raw.MedlinePlus.Fiber.U.S. Department of Agriculture.Radish, raw.U.S Department of Agriculture.Lettuce, cos or romaine, raw.U.S. Department of Agriculture.Squash, summer, zucchini, includes skin, raw.U.S. Department of Agriculture.Tomatoes, red, ripe, raw, year round average.MedlinePlus.Folic acid.U.S. Department of Agriculture.Peppers, bell, raw.U.S. Department of Agriculture.Asparagus, raw.U.S. Department of Agriculture.Mushrooms, portabella, raw.Cardwell G, Bornman JF, James AP, Black LJ.A review of mushrooms as a potential source of dietary vitamin D.Nutrients. 2018;10(10):1498. doi:10.3390/nu10101498U.S. Department of Agriculture.Watermelon, raw.U.S. Department of Agriculture.Spinach, raw.U.S. Department of Agriculture.Strawberries, raw.Olas B.Berry phenolic antioxidants – implications for human health?Front Pharmacol. 2018;9:320038. doi:10.3389/fphar.2018.00078U.S. Department of Agriculture.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).Nemours KidsHealth.Does nonfat milk provide the same nutrients as whole milk?U.S. Department of Agriculture.Broccoli, raw.U.S. Department of Agriculture.Flavonoid content of vegetables.Medline Plus.Dehydration.
National Academies Science Engineering Medicine.Dietary Reference Intakes for Electrolytes And Water.
U.S. Department of Agriculture.Cucumber, with peel.
U.S. Department of Agriculture.Pickles, cucumber, dill or kosher dill.
U.S. Department of Agriculture.Lettuce, iceberg (includes crisphead types), raw.
Office of Dietary Supplements.Calcium—health professional fact sheet.
U.S. Department of Agriculture.Celery, raw.
MedlinePlus.Fiber.
U.S. Department of Agriculture.Radish, raw.
U.S Department of Agriculture.Lettuce, cos or romaine, raw.
U.S. Department of Agriculture.Squash, summer, zucchini, includes skin, raw.
U.S. Department of Agriculture.Tomatoes, red, ripe, raw, year round average.
MedlinePlus.Folic acid.
U.S. Department of Agriculture.Peppers, bell, raw.
U.S. Department of Agriculture.Asparagus, raw.
U.S. Department of Agriculture.Mushrooms, portabella, raw.
Cardwell G, Bornman JF, James AP, Black LJ.A review of mushrooms as a potential source of dietary vitamin D.Nutrients. 2018;10(10):1498. doi:10.3390/nu10101498
U.S. Department of Agriculture.Watermelon, raw.
U.S. Department of Agriculture.Spinach, raw.
U.S. Department of Agriculture.Strawberries, raw.
Olas B.Berry phenolic antioxidants – implications for human health?Front Pharmacol. 2018;9:320038. doi:10.3389/fphar.2018.00078
U.S. Department of Agriculture.Milk, nonfat, fluid, with added vitamin A and vitamin D (fat free or skim).
Nemours KidsHealth.Does nonfat milk provide the same nutrients as whole milk?
U.S. Department of Agriculture.Broccoli, raw.
U.S. Department of Agriculture.Flavonoid content of vegetables.
Medline Plus.Dehydration.
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