What should you eat to stay hydrated during the summer? A bite of sweet, chilled watermelon is refreshing, but did you know it’s not the most hydrating fruit? Nutritionists warn that feeling thirsty means your body is already dehydrated. They recommend 15 fruits and vegetables with over 90% water content, which not only hydrate but also provide vitamins, minerals, and fiber. So, what’s the top hydrating food?
Registered dietitian and diabetes expert Courtney Smith shared hydration tips in the New York Post. He noted that individual water needs vary significantly based on age, activity level, weight, and outdoor temperatures. However, many people experience chronic dehydration; thirst is only felt when there’s already mild dehydration. If you feel hungry right after a meal, it may actually be thirst. He pointed out that well-hydrated urine is light yellow, while signs of dehydration include constipation, dry mouth, dull skin, fatigue, and headaches.
Smith suggests that in addition to drinking water, consuming high-water-content fruits and vegetables can further help with hydration while providing essential vitamins, minerals, and fiber. Here are the 15 fruits and vegetables that contain over 90% water, most of which can be eaten raw; some even have higher water content when cooked!
- 15th Place: Strawberries
Water Content: 92%
Nutritional Benefits: Low in calories, high in fiber, rich in vitamin C.
- 14th Place: Spinach
Water Content: 92%
Nutritional Benefits: Important source of calcium, magnesium, potassium, and iron.
- 13th Place: Watermelon
Water Content: 92%
Nutritional Benefits: Rich in lycopene, which helps promote cell growth.
- 12th Place: Mushrooms
Water Content: More when eaten raw (92%)
Nutritional Benefits: Anti-inflammatory and antioxidant properties.
- 11th Place: Bell Peppers
Water Content: 92%, crunchy and thirst-quenching
Nutritional Benefits: High in antioxidants.
- 10th Place: Cauliflower
Water Content: More when cooked (93%).
-9th Place: Broccoli
Water Content: More when cooked (94%)
Recommended Use: Great for salads or stir-fried dishes.
- 8th Place: Asparagus
Water Content: 94%, enjoyable both raw or roasted
Nutritional Benefits: High in potassium. Can be roasted or blended into soups.
- 7th Place: Zucchini and Other Summer Squashes
Water Content: 94%, can be eaten raw or cooked
Recommended Use: Shred zucchini to replace noodles for a lower-calorie option.
- 6th Place: Tomatoes
Water Content: 94%, the highest among fruits
Nutritional Benefits: Rich in antioxidants like lycopene, protecting against cellular damage.
- 5th Place: Romaine Lettuce
Water Content: 95%
Nutritional Benefits: Folate, fiber, vitamins A and C.
- 4th Place: Radishes
Water Content: 95%
Nutritional Benefits: High in fiber and vitamin C.
- 3rd Place: Celery
Water Content: 95%
Nutritional Benefits: Excellent source of fiber.
- 2nd Place: Iceberg Lettuce
Water Content: 96%, though less nutritious than darker greens, it’s one of the best hydrating vegetables.
- 1st Place: Cucumber
Water Content: 96%, the highest among solid foods.
(Canny Lau)
