Proper hydration is extremely important for your health. In fact, not drinking enough water can cause dehydration, which may cause fatigue, headaches, skin problems, muscle cramps, low vital signs, and a rapid pulse. What’s more, prolonged dehydration can cause serious complications like organ failure. Experts generally recommend drinking several glasses of water per day to satisfy your hydration needs. But while the beverage is extremely important, you’ll also catch on from foods. Many healthy foods will contribute an outsized amount of water to your diet.

1. Watermelon

Water content: 92%
Watermelon is extremely healthy and one of the foremost hydrating foods you’ll eat. A 1-cup (154-gram) serving contains over a half-cup (118 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A, and magnesium. It is also quite low in calories, providing only 46 calories per cup. Because of their high water content, watermelons have a really low-calorie density. That means that a comparatively large portion of watermelon contains only a few calories.
Foods with low-calorie densities are shown to assist with weight loss by promoting fullness and reducing appetite.
Furthermore, watermelon is rich in powerful antioxidants, including lycopene. This compound has been studied for its ability to scale back oxidative damage to cells, which has been linked to diseases like heart condition and diabetes.
You can add watermelon to your diet by consuming it as a refreshing snack or entremets. It’s also commonly used to make salads.

2. Strawberries

Water content: 91%
Strawberries have a high water content, making them a really hydrating food. Because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake. Furthermore, strawberries provide many fibers, disease-fighting antioxidants, and vitamins, and minerals, including vitamin C, folate, and manganese
Eating strawberries daily has been shown to scale back inflammation, which may help protect against heart conditions, diabetes, Alzheimer’s, and various sorts of cancer.
It is easy to incorporate strawberries into your diet by blending them into smoothies or incorporating them into salads. They also bring a singular addition to sandwiches and wraps.

3. Cantaloupe

Water content: 90%
Cantaloupe maybe a melon that’s extremely nutritious and should boost your health in several ways. One cup (177 grams) of cantaloupe consists of about 90% water and delivers quite a half-cup (118 ml) of water per serving.
One cup of cantaloupe also contains 2 grams of fiber, which works alongside water to market fullness and reduce your appetite
Additionally, cantaloupe is rich in vitamin A, providing 120% of your daily needs during a 1-cup (177-gram) serving. Studies have shown that vitamin A may boost immune health by protecting against infection You can consume cantaloupe plain or add it to salads, smoothies, yogurt, or salsa. It also makes a great side at breakfast.

4. Peaches

Water content: 89%
Peaches are a very nutrient-dense and hydrating fruit. Close to 90% of their weight is water. They also provide several important vitamins and minerals, such as vitamin A, vitamin C, B vitamins, and potassium. Furthermore, eating peaches with the skin on can also contribute disease-fighting antioxidants like chlorogenic acid to your diet.
Peaches’ water and fiber contents are why they’re so filling and low in calories, with only 60 calories during a medium peach. It is simple to feature peaches in your diet. They are commonly combined with smoothies and salads and also make a great addition to cottage cheese and yogurt.

5. Oranges

Water content: 88%
Oranges are incredibly healthy and may provide several health benefits. There is almost a half-cup (118 ml) of water in one orange, alongside fiber and several other nutrients. These include vitamin C and potassium, which can boost your immune function and heart health. Oranges also are rich in disease-fighting antioxidants, including flavonoids, which can prevent cell damage by reducing inflammation.
The water and fiber in oranges may promote feelings of fullness, which is useful for keeping your appetite in check.
Additionally, regularly eating citrus fruits like oranges may protect against kidney stones. This is because the acid they contain can bind with stone-forming calcium oxalate, helping fail out of the body. Proper hydration is another important thing about preventing kidney stones, which the high water content of oranges can help promote.

6. Skim Milk

Water content: 91%
Skim milk is very nutritious. It’s made from mostly water and provides a substantial amount of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus, and potassium. Not only does milk help with overall hydration, but it’s going to also assist you to rehydrate after strenuous exercise. A few studies have shown that milk helped people stay hydrated after a workout, compared to sports drinks or plain water.
This is partly thanks to milk’s electrolytes and protein content, which can help replace liquid body substance losses.
Because milk is widely available and quite cheap, it’s easy to include in your diet.

7. Cucumber

Water content: 95%
Cucumbers are another healthy and hydrating food to incorporate into your diet. They are made up almost entirely of water and also provide a little amount of some nutrients, like vitamin K, potassium, and magnesium. Compared to other water-rich vegetables, cucumbers are one among rock bottom in calories. There are only 8 calories during a half-cup (52-gram) serving, and their water content makes them very refreshing.

You can eat a relatively large portion of cucumbers without adding a significant number of calories to your diet, which helps maintain your weight. It’s easy to incorporate cucumbers into your diet. They are commonly added to salads and sandwiches, but they will even be included in cooked dishes like stir-fries and soups.

8. Lettuce

Water content: 96%
Lettuce has several health-promoting properties. One cup (72 grams) of lettuce provides quite 1 / 4 cup (59 ml) of water, additionally to 1 gram of fiber. It also provides 5% of your daily needs for folate. Folate is vital for pregnant women because it can help prevent ectoderm birth defects.
Additionally, lettuce is high in vitamins K and A, both of which are studied for his or her roles keep your bones and system healthy. Furthermore, the mixture of water and fiber in lettuce makes it very filling for a coffee number of calories. There are only 10 calories during a 1-cup (72-gram) serving.
You can easily add lettuce to your diet by using it to form salads. Additionally, you can use it as a “bun” for burgers or wrap instead of a tortilla to substitute for less-hydrating grains.

9. Broths and Soups

Water content: 92%
Broths and soups are usually water-based and have the potential to be very hydrating and nutritious. For example, 1 cup (240 grams) of chicken stock is formed almost entirely of water, which contributes an honest amount to your daily hydration needs. Consuming water-rich foods like broths and soups regularly can also promote weight loss thanks to their low-calorie content.
Many studies have found that those who consume soup before the main course of a meal eat fewer calories and therefore end up with a lower daily calorie intake. In one study, participants who ate two servings of low-calorie soups per day ended up losing 50% more weight than those who consumed the same number of calories from snack foods. You can significantly increase the nutrition content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms, and tomatoes.

10. Zucchini

Water content: 94%
Zucchini may be a nutritious vegetable that will provide several health benefits. A 1-cup (124-gram) serving of chopped zucchini contains quite 90% water and provides 1 gram of fiber. Both these components are great for keeping you full. And as a result of its high water content, zucchini is fairly low in calories by volume, with only 20 calories in 1 cup (124 grams).
Eating zucchini will contribute several nutrients to your diet, especially vitamin C, since 1 cup (124 grams) of it contains 35% of your daily needs. Vitamin C is important for a healthy system and should help protect against a variety of diseases. To include zucchini in your diet, eat it on its own as an entremets or add it to soups, salads, and stir-fries. You can also cut it into strips to make “noodles” that you simply can use as an alternative to regular pasta.

11. Celery

Water content: 95%
Celery may be a very healthy and hydrating food to incorporate into your diet. It’s made mostly of water, providing on the brink of a half-cup (118 ml) of it during a 1-cup serving. This contributes to its low-calorie content of just 16 calories per cup (38). Like other water-rich vegetables, celery could also be a beneficial weight loss food thanks to its high water content and a low number of calories.
In addition, celery contains some fiber and many important nutrients. It’s particularly high in vitamin K and potassium, which can protect against heart conditions, certain sorts of cancer, and bone-related diseases like osteoporosis. It’s quite simple to include celery into your diet because it is often eaten raw or cooked. You can add it to soups and salads, or eat celery sticks alongside a healthy dip like hummus or Greek yogurt.

12. Plain Yogurt

Water content: 88%
Plain yogurt contains many water and nutrients which will boost several aspects of your health. A 1-cup (245-gram) serving of plain yogurt is formed from quite 75% water. It also provides several vitamins and minerals, like calcium, phosphorus, and potassium, all of which are known to assist promote bone health.
Yogurt is also a great source of protein, providing more than 8 grams and about 17% of your daily needs in a 1-cup (245-gram) serving. Eating yogurt daily has been shown to market weight loss, an impact that’s largely thanks to the appetite-reducing effects of its high water and protein contents.
To reap the complete benefits of yogurt, eat plain instead of flavored yogurt varieties. This is because flavored yogurt is usually high in unhealthy added sugar, which should be limited in your diet thanks to its role in promoting diseases like obesity, heart condition, and diabetes. For example, 1 cup (245 grams) of fruit-flavored yogurt contains 47 grams of sugar, which is quite fourfold the quantity found within the same serving size of plain yogurt.

13. Tomatoes

Water content: 94%
Tomatoes have a powerful nutrition profile and should provide many health benefits. One medium tomato alone provides a few half-cup (118 ml) of water. It also provides a big amount of vitamins and minerals, including immune-boosting vitamins A and C.
The high amount of water in tomatoes contributes to their low-calorie content, with only 32 calories during a 1-cup (149-gram) serving. Additionally, tomatoes are rich in fiber and a few disease-fighting antioxidants, including lycopene. Lycopene has been studied for its potential to lower the danger of heart conditions and should help prevent the event of prostatic adenocarcinoma. You can enjoy tomatoes cooked with soups, sauces, and several other dishes. They are also often added to salads and want to make salsa.

14. Bell Peppers

Water content: 92%
Bell peppers are another incredibly healthy vegetable with a spread of health-promoting effects. More than 90% of the weight of bell peppers comes from water. They are rich in fiber, vitamins, and minerals, like B vitamins and potassium. Bell peppers also contain carotenoid antioxidants, which can reduce the danger of certain cancers and eye diseases.
What’s more, bell peppers contain the highest amount of vitamin C, compared to other fruits and vegetables, providing 317% of your daily needs in just one cup (149 grams). Not only does vitamin C benefit your system, but it also helps your body absorb iron more effectively, promotes bone health, and protects your cells from the damaging effects of free radicals.
Because of their high water content, bell peppers are very low in calories, providing 46 calories per cup (149 grams). That means you’ll eat large portions of them without feeling like you’ve gone overboard.
There are several ways to incorporate bell peppers into your diet. They can be eaten raw in salads, included in sauces, or added to stir-fries.

15. Cauliflower

Water content: 92%
Cauliflower is a superb vegetable to incorporate into your diet since it’s very nutritious and hydrating. One cup (100 grams) of cauliflower provides quite a one-forth cup (59 ml) of water, also as 3 grams of appetite-reducing fiber. Its high water content contributes to its low number of calories, with only 25 calories per cup.
Additionally, cauliflower consists of quite 15 different vitamins and minerals, including choline, which isn’t found in many foods. Choline is an important nutrient for supporting brain health and metabolism. You can use cauliflower as a replacement for less-hydrating grains by chopping it finely into “rice” or using it to form a cauliflower-based pizza crust.

16. Cabbage

Water content: 92%
Cabbage is an impressively healthy cruciferous vegetable. It is quite low in calories but high in fiber and nutrients. It is also rich in vitamin C, vitamin K, folate, and several other trace minerals which will have a spread of health-promoting effects. For example, vitamin C is documented for its role in reducing inflammation and has been shown to lower the danger of chronic diseases like diabetes and heart conditions.
In addition, cabbage provides glucosinolates, which are antioxidants that are thought to assist protect against certain sorts of cancer, like carcinoma. Furthermore, cabbage is usually fermented into sauerkraut, which is additionally rich in water and should benefit digestive health.

17. Grapefruit

Water content: 88%
Grapefruit is exceptionally healthy citrus with many health benefits. In half a grapefruit (123 grams), there’s on the brink of a half-cup (118 grams) of water, which contributes an honest amount of water to your daily hydration needs.
Additionally, grapefruit is rich in fiber, antioxidants, and several other vitamins and minerals, including vitamin A, potassium, and folate.
It’s especially high in immune-boosting vitamin C, providing 120% of your daily needs in half a grapefruit (123 grams). Several studies have shown including grapefruit in your diet may help boost weight loss, as well as reduce cholesterol, blood pressure, and blood sugar levels. You can easily include grapefruit in your diet by eating it plain, blending it in with smoothies, or adding it to salads.

18. Coconut Water

Water content: 95%
Coconut water may be a super healthy beverage that will keep you hydrated. Not only does it have a really high water content, but it’s also rich in electrolytes, including potassium, sodium, and chloride. Studies have shown that coconut milk could also be beneficial for rehydrating. And it’s thought to be helpful for exercise recovery due to its electrolyte content.
Drinking coconut milk after exercise may be a much healthier option than drinking a manufactured sports drink since many sports drinks are loaded with added sugar and other unhealthy ingredients. For example, a 1-cup (237-ml) serving of Gatorade provides 13 grams of sugar, which is 50% more than the same amount of coconut water.

19. Cottage Cheese

Water content: 80%
Cottage cheese is another healthy and nutritious foodstuff with hydrating properties. About 80% of the weight of cottage cheese comes from water. It also contains 25 grams of protein per 1-cup (225-gram) serving, which is 50% of your daily needs. Its high water and protein contents are a serious reason why it’s such a filling food that will help reduce your appetite.
Additionally, pot cheese has a powerful nutrition profile, providing 36% of your daily needs for phosphorus, 19% for calcium, and 31% for selenium in only 1 cup (225 grams). Furthermore, pot cheese may be a great source of B vitamins, including riboflavin and vitamin B12, which are necessary for brain health, metabolism, and keeping your bones healthy. It is easy to include pot cheese into your diet. You can mix it with fruit, use it as a selection, add it to salads or eat it with an omelet.