12 hydrating foods

Proper hydration helps regulate body temperature, lubricates and cushions joints, protects the spinal cord and other sensitive tissues in the body, and supports waste elimination. Adequate fluid also helps prevent dehydration, a condition that can increase kidney stone risk and lead to unclear thinking, mood changes, overheating, and constipation.

A 2023 study also concluded that well-hydrated adults may remain healthier, develop fewer chronic conditions, such as heart and lung disease, and live longer than those who don’t get sufficient fluids. Researchers say that staying well hydrated may slow down the aging process, prevent or delay chronic diseases, and extend longevity.

Drinking enough water is important, but your total daily fluid intake doesn’t come from beverages alone. Various foods provide water too, and some are quite hydrating. Here are some foods that help meet your daily fluid needs, how much water each provides, and the bonus health benefits they offer.

1. Cucumber 

95% water, cucumbers with its green skin is high in vitamin K. This key nutrient supports bone health and is needed to allow your blood to clot properly, which means to stop bleeding if you accidentally cut yourself.

Enjoy cucumber by itself, add it to salads, sandwiches, and sushi, or slice and top with healthy spreads, like or vegan pesto or herbed tahini. Cucumbers can also be blended into smoothies or pureed as a base for a thirst-quenching mocktail.

2. Courgette

In addition to its 95% water content, it provides antioxidants that protect against DNA damage that can lead to diseases like cancer. And can supply contributions towards our vitamin C target along with smaller amounts of potassium, magnesium, and B vitamins.

Blend courgettes into smoothies or shred and fold into oatmeal or overnight oats. Toss spiralised courgette noodles or ribbons with extra virgin olive oil, fresh vegetables, herbs, and white beans. Add courgette to salads, soups, chilli, stir-fries, pasta dishes, or even desserts, like carrot cake, brownies, and apple cobbler.  

3. Celery

Again 95% water content. Crisp, refreshing celery contains several powerful antioxidants known to fend off free radicals, compounds formed naturally in your body from metabolism, and exposure to other environmental pollutants. At high levels, free radicals trigger what’s known as oxidative stress, which can damage cell DNA and increase your risk of conditions such as heart disease and diabetes.

Use celery to scoop up healthy dips, like guacamole, hummus, or olive tapenade. Or for a sweet snack, fill the hollowed-out part of celery stalks with nut or seed butter topped with dried tart cherries, chopped dark chocolate, or shredded coconut.   

4. Tomatoes

94% water content. In addition to great water content, tomatoes provide several antioxidants in addition to potassium, iron, folate, and vitamin C. Tomato antioxidants are linked to anti-inflammation and protection against cancer, heart disease, diabetes, and neurodegenerative diseases, including Alzheimer’s and Parkinson’s. They also support fertility, immune, gut, and skin health. The latter is through their anti-inflammatory effects and ability to prevent damage caused by UV radiation. The potassium and vitamin A and vitamin C found in tomatoes have also been linked to fewer skin wrinkles. Finally, tomatoes reduce exercise-induced cell damage.

At breakfast add tomatoes to a scramble made with eggs, tofu, or chickpeas, or add it to avocado toast or a breakfast salad. Add fresh tomatoes to salads, chilled pasta salads, and sandwiches, or serve them sliced as a side dish garnished with fresh basil and balsamic vinegar. Pop cherry tomatoes as a snack, pair them with hummus, or serve on toothpicks alternated with Mediterranean olives.   

5. Cabbage

92% water content. Cabbage is a member of the cruciferous vegetable family, along with broccoli, cauliflower, Brussels sprouts, kale, and others. Numerous studies have found that daily consumption of cruciferous vegetables helps prevent cancer, particularly colorectal cancer. The effect is likely due to natural compounds in cabbage which combat viruses and bacteria, protect cells against DNA damage, inactivate cancer-causing substances, and prevent cancer cells from growing and spreading.

To retain the most water, enjoy cabbage raw, in slaws and salads, or as a topping for tacos, or avocado toast.  

6. Mushrooms 

92% water content. Mushrooms are very low in calories, with just 15 calories per cup of sliced mushrooms. They’re also chock full of healthy bioactive compounds. These include a few grams of plant protein, vitamins, minerals, and antioxidants. Mushrooms also contain natural immune, heart, and gut-supporting compounds with anti-inflammatory, anti-diabetic, anti-obesity, anti-aging, and anti-cancer effects.

To preserve the water in these gems, enjoy mushrooms raw, slathered with hummus, marinated in balsamic vinaigrette as a chilled side dish, or sliced and added to salads. You can also lightly sauté them over low heat to prevent excess water loss.  

7. Strawberries

91% water content. Strawberries are rich in anti-inflammatory antioxidants, as well as fibre and vitamin C. Polyphenol antioxidants found in strawberries are linked to protection against cancer, heart diseases, type 2 diabetes, obesity, and neurodegenerative diseases, like Alzheimer’s.

Strawberries work well in both sweet and savoury dishes. Blend them into smoothies, add to hot or cold cereal, serve them over pancakes, or pair them with dark chocolate hummus. Add strawberries to garden salads, avocado salsa, grilled tofu, or chilled grain dishes, like wild rice, or quinoa.   

8. Watermelon 

91% water content. Watermelon is lower in sugar relative to its natural sweetness. It has a little more than 9 grams of sugar per 250g of diced watermelon. A recent research review concluded that watermelon, which is rich in antioxidants, provides benefits for heart and gut health, diabetes regulation, and weight management, in addition to cancer protection.

Enjoy watermelon by itself or blend seedless chunks of watermelon with ice, fresh lime juice, and mint to make a hydrating slushy drink. Add watermelon to salads and salsa or garnish fresh cubes or balls with pumpkin seeds, cubed avocado, nuts, or chopped dark chocolate.  

9. Cantaloupe 

90% water content. It’s pretty obvious that juicy cantaloupe is water-rich, but it’s also bursting with other nutrients, including antioxidants. Cantaloupe’s orange colour is due to beta-carotene, a pigment that also serves as a source of vitamin A. A 250g serving of cantaloupe contains more than a day’s worth of the recommended daily vitamin A intake for adult women and men.

Vitamin A supports healthy immune function and vision and helps the heart, lungs, and other organs work properly. Enjoy cantaloupe by itself or add it to fruit or garden salads, slaw, or salsa. Or puree cantaloupe to create a refreshing drink or chilled soup. A halved melon with the seeds removed also makes a perfect bowl for yoghurt, or a chilled tofu or white bean salad.  

10. Kale

While kale is 90% water in its composition, it provides less total water per portion. But, like cabbage, it’s a member of the cruciferous vegetable family, and it’s quite healthy.

A 500g serving of kale provides less than 20 calories, along with a wide variety of nutrients, including antioxidants, vitamins A, C, and K, folate, potassium, calcium, magnesium, dietary fibre, and prebiotics, which support the growth of beneficial probiotic gut microbes.

Research shows that eating patterns high in fibre and green leafy vegetables are tied to improved blood sugar control and a lower risk of type 2 diabetes.

Blend kale into smoothies, use it as a salad base, incorporate it into pesto or hummus, and add it to everything from soups (which will capture any water loss from heating) to stir-fries.

11. Tofu

90% water content. Tofu is another hydrating protein option, particularly silken tofu, which contains more fluid than firm or extra firm varieties. In addition to plant protein, tofu provides antioxidants called isoflavones. A study published in 2020 found that over 20 years, people who had the highest intake of isoflavones had the lowest risk of heart disease.

Yet not all soy products offered equal protection. Soy milk wasn’t associated with a reduced risk of heart disease, but men and women who ate tofu at least once a week had a lower risk than those who ate it less than once a month. For females, the protective effect of tofu was primarily seen in younger women and postmenopausal women who had not used hormone therapy.

Silken tofu can be blended into smoothies or used as a base for blended soups and creamy sauces, dressings, and dips. It’s also a staple in vegan desserts, like cheesecake, pumpkin, sweet potato, or chocolate pie, and puddings.

12. Black beans

66% water content. You may not think of black beans as a water-rich food, but they absorb water when cooked, which makes them a hydrating protein option.

Beans have also been shown to reduce inflammation and support heart health, weight management, blood sugar regulation, and gut health. They’re also rich in antioxidants, fibre, plant protein, and key minerals, including potassium, magnesium, iron, zinc, and calcium.

Use beans in place of meat in salads, tacos, soups, stews, or stir-fries or in dips, served with water-rich raw veggies. 

How much water do you need? 

On average, roughly 20% of daily fluid intake comes from food. Although a higher intake of water-rich foods may supply a greater percentage of your daily fluid needs. 

Your body loses water throughout the day through breathing, sweating, and urinating. Your fluid needs increase when more water is lost from your body. This occurs when you sweat (due to exercise or being in a hot climate), or if you experience vomiting or diarrhoea.

It’s important to note that while it’s difficult to do, it is possible to drink too much water. Doing so can lead to a condition called hyponatremia, in which the amount of sodium in the blood becomes too low.

Extracts taken from Cynthia Sass, MPH, RD from www.health.com