7 of the Best Hydrating Foods to Eat, According to Nutritionists
It's no secret that staying hydrated is crucial for overall health—and yet, getting enough fluids can feel like a daunting task, especially if you dislike plain water. The good news? You don't necessarily need to sip on liquids all day to meet your hydration needs. Solid food also contains water, so what you eat can contribute to your daily fluid intake. Fruits and vegetables are at the top of the list with some more hydrating than others. Ahead, dietitians share the most hydrating foods, along with easy ways to add them to your meals at home.
Cucumbers
With a water content of 96 percent, cucumbers are some of the most hydrating vegetables you can eat, according to Natalie Allen, RD, registered dietitian at Missouri State University. So much so that you can think of them as nature's water bottle, says Lauri Wright, PhD, RDN, LD/N, FADA, registered dietitian nutritionist, associate professor, and director of nutrition programs at University of South Florida. "Beyond hydration, cucumbers are a good source of vitamin K, which supports bone health, and antioxidants like beta-carotene and flavonoids, [which] combat inflammation," shares Wright.
How to Eat
For a quick and refreshing snack, pair sliced cucumbers with hummus, suggests Wright.
Add sliced cucumbers to sandwiches or wraps for a delicious crunch.
Toss sliced or cubed cucumbers with herbs, red onion, and your go-to dressing for a simple cucumber salad.
Infuse water with cucumber slices and fresh mint for a boost of hydration, says Wright.
Watermelon
As its name suggests, watermelon is an excellent source of water. It's made of 92 percent water and contains vitamins A and C, two nutrients needed for immune health. Watermelon is also the best fruit source of lycopene, a powerful antioxidant that reduces the risk of disease, according to the experts at the University of Massachusetts Amherst.
How to Eat
Flavor water, seltzer, or tea with fresh or frozen watermelon cubes.
Blend frozen watermelon with strawberries, coconut water, and honey for a naturally sweet smoothie.
Cool down with a watermelon sorbet. Simply puree watermelon with a sweetener, then freeze the mixture until it can be scooped.
Make a watermelon, orange, and feta salad for a light side dish.
Use watermelon in place of tomatoes for a summery twist on caprese salad.
Season and grill watermelon for a tasty dessert, snack, or side dish.
Tomatoes
"Tomatoes are hydration powerhouses, with [about] 94 to 95 percent water content," shares Wright. "For example, a medium-sized round tomato contains roughly 1/2 cup of water." To top it off, tomatoes are rich in disease-fighting lycopene, immune-boosting vitamin C, and fluid-regulating potassium, Wright says.
How to Eat
Try prepping and freezing your own crushed tomatoes. This way, you'll be ready to make pizza, pasta, or chili at a moment's notice.
Add sliced tomatoes to your go-to wrap or sandwich.
Brighten up your charcuterie board with cherry tomatoes on skewers.
Hydrate with a homemade gazpacho made of tomato, bell pepper, and cucumber.
Cantaloupe
As one of the most hydrating foods, cantaloupe is an excellent choice for increasing your fluid intake. Not only is it nearly 90 percent water, but it also contains potassium for healthy fluid balance and blood pressure, according to Wright. "Additionally, it packs a punch of vitamin C and beta-carotene, which support your immune system and eye health," she says.
How to Eat
Serve cantaloupe balls and mozzarella with prosciutto, basil, and crusty bread for a no-cook
dinner.
Blend cantaloupe in smoothies or pour the mixture into ice pop molds to make melon ice pops.
Fold chopped cantaloupe into fruit salad for a sweet and surprising element.
Puree cantaloupe with lime juice and cucumbers for a hydrating gazpacho.
Toss chopped cantaloupe with red onion, tomatoes, and cilantro and serve with grilled meat.
Romaine Lettuce
Another hydrating food is romaine lettuce, which is made of 95 percent water, according to Kristine Dilley, RDN, CSOWM, LD, registered dietitian nutritionist at The Ohio State University Wexner Medical Center. Plus, it's a high source of potassium, which is key for maintaining fluid balance in your cells. These nutritional features are similar to iceberg lettuce, says Dilley—though you may prefer romaine lettuce for its slightly more concentrated flavor.
How to Eat
Romaine lettuce leaves are sturdy, making them an ideal substitute for bread or tortillas, Wright says. Use them to lighten up your next sandwich, wrap, or taco dish.
Toss chicken salad, tuna salad, or egg salad with shredded romaine lettuce for a hydrating yet filling meal.
Garnish soup with chopped romaine lettuce for a unique crispy topper.
Add chopped romaine lettuce to a stir fry. The lettuce will sweeten and slightly soften while retaining some of its crunch.
Radishes
"Radishes are high in water, about 95 percent, particularly when compared to other root vegetables," shares Allen. For example, parsnips are 80 percent water, she notes. Radishes are also a good source of vitamin C, which supports collagen production and overall skin health, making them a nutrient-dense option for boosting your hydration, Wright says.
How to Eat
Incorporate sliced raw radishes into your next charcuterie board, where they'll add flavor, color, and crunch.
Add a peppery and crispy element to your next sandwich with sliced radishes.
Make a radish salad by tossing the vegetable with fresh greens and a light dressing.
Fold minced radishes into guacamole or sprinkle them on soups, tacos, or salads.
Cooking radishes mellows their pungent bite while bringing out their earthy sweetness. Enjoy roasted radishes as a side dish or add sliced radishes to a stir fry.
Celery
According to Dilley, celery is 95 percent water, making it an excellent food for increasing hydration. What's more, "it contains important antioxidants like vitamin C, beta carotene, and flavonoids, as well as fiber, which aids in digestive health," Allen says.
How to Eat
For a healthy and classic snack, pair celery sticks with peanut butter and raisins, Allen suggests.
Chop and toss celery into a light green salad or pasta salad like our orecchiette, celery, and olive salad.
Blend fresh celery with apple, ginger, and coconut water for a refreshing green smoothie.
Add celery to your stir fry for extra texture and flavor.
Serve celery sticks with a creamy protein-rich dip, such as hummus or cottage cheese.
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