Keep your skin and body hydrated with these foods

Being dehydrated can make you feel tired, restless and overall bad. There are many different methods to rehydrate your body. It is easy to become tired of trying to drink enough water, drinking electrolyte drinks or sports drinks. There are hydrating foods that can help your body, skin and hair.

According to research reports, humans receive 20-25% of their daily water intake from food. Fruits, vegetables and other high-moisture foods, therefore, make an important contribution to total fluid intake

woman picking fruits and vegetables

What are some water-rich foods?

Eating hydrating foods are beneficial and can help you to increase your hydration level and daily water intake. Eating these foods throughout the year, not just during warm weather, can help provide your body with a variety of nutrients.


bowl of cucumber salad

Cucumbers have the greatest amount of water content of any solid food. They have a water content of 96%. You can eat cucumbers in salads, sliced or even dip them in hummus or tzatziki.

Cucumbers are a source of potassium and also contain phosphorus, magnesium and a small amount of calcium.

Cucumber water also is a popular summer drink for hot days for people who do not like the taste of plain water. It adds a subtle bit of flavor to your water.

Iceberg Lettuce 

Iceberg lettuce has a water content of 95%. This type of lettuce has the highest water content of any lettuce variety.

It is low in carbohydrates and sugar but also contains fiber, vitamins A and K, potassium and zinc.

You can eat iceberg lettuce as an addition to sandwiches or even use it as a base for a salad. Iceberg lettuce is also great to use as a wrap for burgers or tacos.  


Celery has a water content equal to 95%. This crunchy vegetable is a low calorie food, having only six calories per stalk. This vegetable also has enough fiber to fill you up and keep you satisfied.

Celery also contains several nutrients and vitamins including folate, vitamin K, vitamin A and Vitamin C. Celery is also able to neutralize stomach acid due to its high water content.  

Celery is a good snack. A popular way to eat it includes spreading peanut butter or almond butter on it, which adds extra protein and healthy fats.


bowl of plum tomatoes

Tomatoes also contain a high water content at 94%. Although some people consider it to be a vegetable, it is a juicy fruit that is rich in fiber.

They are a delicious addition to salads, sandwiches, and sauces. Cherry tomatoes also make a great and easy snack when you are on the go.  


Cauliflower has a water content of 92.1%. They also are high in phytonutrients and vitamins that are known to lower cholesterol levels and reduce the risk of cancers. Cauliflower is delicious in both raw and cooked forms. You can dip cauliflower in ranch or hummus, roast a head of cauliflower, or add it to soups.

Bell Peppers 

bell peppers are full of water and vitamins

Bell peppers have a water content of 93.9%. All colors of bell peppers have very high water content. Green peppers have the highest water content, followed by red and yellow bell peppers. Bell peppers are also extremely high in antioxidants, which fight free radicals. Bell peppers can be eaten raw with hummus, added to a salad, or cooked in addition to other vegetables in a stir fry.  


Watermelon is a staple summer food with a lot of hydrating benefits. It is a low-calorie sweet fruit that contains mostly water with lots of vitamins.

Citrus fruits

bowl of citrus fruit

Oranges, grapefruit and pineapples are best known for their vitamins. They also are rich in fiber and good source of potassium.

Dairy products

Dairy products including cottage cheese, Greek yogurt and plain yogurt each have at least 80 percent of water. Each are at least 80 percent water and a great source of protein.

They are a great snack that you can eat plain or add fruits to them.

Nothing beats actual liquids

Water is essential. Our bodies are made up of 60 percent water and it serves a number of essential functions to keep us all going.

Although we know water is essential, some people don’t like the taste of plain water.

3 types of fruit infused water

However, you can flavor your water by adding fruits, vegetables and herbs to your water to help with your daily water intake. It will add flavor without adding calories.

Some options for infused water include:

  • cucumbers
  • citrus fruit such as oranges, lemon
  • mint

Other options include drinking seltzer water, herbal tea or black coffee.

Be creative and mix it up

One way to help your overall health and the immune system is to have a balanced diet with a colorful plate of food.

Treat yourself to a fruit salad

You can mix up the citrus fruit, watermelon and grapes to create a great summer salad that is full of flavor and vitamins.

Green salad

You can mix up several types of lettuce including iceberg lettuce and romaine lettuce and top them with tomatoes, slices of oranges and a cruciferous vegetable like broccoli which is made up X percent water for a great side salad.

Drinking water is not the only way to help with hydration

Health experts often recommend drinking several glasses of water per day to meet your hydration needs, but the water content of foods is often overlooked. Adding fruits and vegetables to your plate several times a day can help with a wider approach to proper hydration and meeting your daily intake of water.

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