H2O Boost: Top 25 Most Hydrating Foods

We hear it all the time: “Drink more water! It’s good for you!”

This phrase has been repeated for years, yet its importance remains. Dehydration can lead to serious health problems, while staying hydrated offers numerous benefits.

So, how much water do you need?

On average, women require 9 cups of water per day, while men need 12. These amounts increase with factors like exercise, heat, and altitude.

Consult your healthcare provider or nutritionist to determine your body’s specific needs.

While drinking water is most beneficial, there are other ways to stay hydrated if plain water isn't your preference. Approximately 20% of our daily water intake comes from food.

Read on to discover some of the most hydrating food options.

Hydrating with Fruits & Veggies

Fruits and vegetables are not only rich in water content (up to 96%!) but also provide essential vitamins, minerals, and nutrients.

Due to their high water content, these foods are generally low in calories. For example, celery is 95% water and contains only 6 calories per stalk, along with being a source of folate and vitamins A, C, and K.

Here are some of the best options for hydrating fruits & veggies:

Top 25 Most Hydrating Foods

Percentages indicate the total water content of the listed food.

1Cucumbers 96.99%

2Iceberg lettuce 95.69%

3Radishes 95.69%

4Celery 95.45%

5Tomatoes 94.94%

6Zucchini 94.35%

7Eggplant 92.44%

8Bell peppers 91.94%

9Cauliflower 91.90%

10Star fruit 91.67%

11Watermelon 91.56%

12Spinach 91.33%

13Strawberries 90.79%

14Baby carrots 90.67%

15Cantaloupe 90.40%

16Broccoli 89.34%

17Grapefruit 88.26%

18Apples 85.60%

19Raspberries 85.37%

20Blueberries 84.46%

21Pears 83.78%

22Kiwi 83.05%

23Oranges 82.35%

24Mangos 81.82%

25Grapes 80.79%

How Does That Compare to Other Foods?

• Avocado 72.17%

• Steak 65.44%

• Cheddar Cheese 36.74%

• Wheat Bread 35.60%

• Almonds 4.74%

Other Hydrating Food & Beverage Options

In addition to fruits and vegetables, here are some other hydrating food and drink options:

• Infused water—Check out these 20 flavorful recipes.

• Coconut water

• Meat, such as chicken breast or ground hamburger

• Smoothies—Explore this excellent list of Top Smoothie Ingredients

• Store-bought tomato sauce

• Chicken or vegetable broth or soups

• Applesauce

• Tea—Discover How to Pick the Perfect Tea for Every Mood

• Yogurt

• Jell-O

Importance of Hydration

Every organ in the human body needs water to function properly. Water helps regulate temperature, remove waste, and lubricate joints, among other vital roles. Most importantly, staying hydrated facilitates heart function, enabling it to pump blood more efficiently to the muscles.

Another significant advantage of hydration is maintaining supple, healthy-looking skin. Additionally, staying hydrated can boost metabolism, potentially aiding in weight loss.

Failing to stay hydrated can lead to minor issues like headaches and swollen feet, and in severe cases, it can cause heat stroke. It also increases susceptibility to fatigue and irritability.

Indicators of dehydration include scant or dark-colored urine, headaches, or severe thirst. The best way to prevent these issues is to consciously ensure adequate daily water intake.

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