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10 Foods That Help Keep You Hydrated

About 20% of your daily water intake should come from fruits and vegetables. Put these hydrating foods on your grocery list!

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Watermelon slices on a plate in summertimeShutterstock / Carol Mellema

Watermelon

Watermelon is a summer staple! It’s sweet and refreshing with every bite. It’s also 92% water, so your body will stay hydrated as you snack.

You can serve up watermelon by the wedge—or use it as the main ingredient in these extra-refreshing recipes.

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red tomatoes background. Group of tomatoesShutterstock / Ewa Studio

Tomatoes

Fresh tomatoes on a salad or in a sandwich can help maintain hydration levels. They’re 94.5% water! Cherry tomatoes make an excellent snack because they’re bite-sized, and you can stay hydrated while on the go.

Psst… Here are 50+ more fresh tomato recipes, inspired by Grandma’s garden.

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Young spinach in a wooden plateShutterstock / Dionisvera

Spinach

Spinach has an impressive water content (91.4% water) and it also packs a significant amount of nutrients. You’ll be reaping the hydration benefits and feeding your body with lutein, potassium, fiber and vitamin E. No wonder it’s a superfood!

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Heap of fresh strawberries in ceramic bowl on rustic white wooden background.Svetlana Lukienko/Shutterstock

Strawberries

Out of all the bright and delicious berries, strawberries contain the most amount of water—92%. They’re so easy to snack on and are nutritious, too; they contain vitamin C, potassium and fiber.

Keep cool in the afternoon with a fresh strawberry dish or two.

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Colorful green , red and yellow peppers paprika backgroundShutterstock/AlexeiLogvinovich

Bell Peppers

Containing 93.9% water, bell peppers can be cut into slices for an on-the-go snack or added to your next meal. Bell peppers aren’t just a water-rich food, they’re high in vitamins C, E, and B6, too.

Get the ball rolling with our favorite bell pepper recipes.

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Freshly harvested, purple colorful radish.Shutterstock / Hirundo

Radishes

Radishes are often forgotten, but they shouldn’t be—because they contain 95% water! They will also give your immune system a boost with vitamin C and zinc. Consider turning radishes into a salad that has a bit of a bite.

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pineapple on the wood texture backgroundlove_studio/Shutterstock

Pineapple

Pineapple 87% water, which is on the lower side with water content compared to the rest of our top 10. However, one cup of this tropical fruit contains more than 100% of the recommended daily value of vitamin C. Sounds like a good enough reason to make pineapple for dinner and dessert—take a look through our best pineapple recipes!

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Heap of fresh sliced Cucumbers on an old wooden tableHandmadePictures/Shutterstock

Cucumber

At 96% water and a high nutrient content, cucumbers can help detox the body and provide anti-inflammatory benefits. They are also low in calories; one cup contains just 16 calories. Turn a basic cucumber into a cucumber salad or something even cooler: a smoothie.

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Pile of fresh grapefruits on display at street marketAndrii Zhezhera/Shutterstock

Grapefruit

Eat grapefruit like an orange and you’ll be well-hydrated with its 91% water content. Grapefruits are thought to help burn fat and boost the immune system, too. If you’re not a fan of the tangy-sour flavor, drizzle honey on the grapefruit to make it sweeter.

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Fresh Green Iceberg lettuce prepared on tableShutterstock / SvedOliver

Iceberg Lettuce

Iceberg lettuce doesn’t contain a significant amount of nutrients, but it is made of 96% water. This vegetable also offers versatility; it can be added to sandwiches, salads or can be used as a wrap to replace bread,

Courtney Anaya
Courtney Anaya is a nutritionist and a certified personal trainer through ACE. She holds a BS in dietetics from James Madison Univeristy, and has an MS in human nutrition and functional medicine through the University of Western States. She has written nutrition content for Muscle & Fitness/Hers, Vitamin Retailer, and Natural Practitioner magazines. Her counseling experience entails sports nutrition, weight management, pre- and postnatal nutrition, and pediatric nutrition.
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