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8 foods with high water content to keep you hydrated

Proper hydration is a pain point for many people. A good way to increase your daily water intake without drinking directly is to eat foods that contain water. In this blogpost, we’ll show you which foods keep you best hydrated – and which ones you should probably avoid.

Before we go on, two important things to notice. First, these foods should be consumed raw, since cooking them will cause the water to evaporate. Second, as you know – fruits and veggies should be washed thoroughly or better yet, grown organically, to minimize the left-over chemicals on the surface.


Vegetables contain more water than we could probably imagine. That’s why eating suitable raw veggies is a good way to keep yourself hydrated. They’re also high in nutrients and give you a solid feeling of satiety all while containing just a few calories.


Not surprisingly, the cucumber is in the top 3 of the most water-rich foods. It has a water content of 97%. With only 12 calories per 100 grams, it is also very low in calories. In addition, it contains many vitamins and minerals. This makes the cucumber a really light and healthy snack. It also tastes great in infused water with some mint and lemon!


Lettuce is 95% water, also under the top 3 most hydrating veggies. Thanks to its high water content, lettuce also has hardly any calories. Vitamin C, provitamin A, folic acid, potassium and beta-carotene also make it healthy and nutritious for your body.


Tomatoes are on a par with lettuce, also adding up to a water content of 95% - even if they’re technically a fruit. They contain vitamins A, B1, B2, C, E, niacin, secondary plant compounds as well as minerals and especially potassium and trace elements. Tomatoes are also high in antioxidants.


Didn’t expect that one, did you? With a water content of nearly 94%, radish is in fact one of the most water-rich vegetables out there. Add to that all the vitamin C, folic acid and phosphor contained in it and you’ve got yourself a healthy, crunchy add-on to your salad.


Raw fruit also helps you integrate more fluids into your diet. Fruit contains slightly less water than vegetables. However, it should not be underestimated, especially because of its many nutrients.


Here’s a little fun fact: Watermelon is often marketed as a fruit. Strictly speaking, however, it is part of the cucurbit family and therefore a vegetable. Nevertheless, with a water content of 96%, it is undeniably the most water-rich “fruit” out there. It is also low in sugar, making it a perfect thirst quencher.


The grapefruit has a water content of 91%. It also contains important and healthy nutrients such as carbohydrates in the form of fructose and pectin. Add to that the vitamins C and B1 as well as beta-carotene and the minerals magnesium and potassium. If you don’t like the bitterness of the grapefruit, try combining it with other, sweeter fruit such as strawberries and oranges to make a fruit salad.


Speaking of strawberries: They consist of around 90% water – who would’ve guessed? They also contain important vitamins, minerals and trace elements. Due to their high content of antioxidants, they can be preventive of cancer, much like tomatoes are.


Nectarines are close relatives of the peach and consist of 87% water. Many positive properties are attributed to the nectarine – they protect the cells, help the metabolism and help detox the body. The high content of B vitamins is also good for muscles and nerves.

Caution: These foods cause dehydration

There are also foods that can dehydrate you internally. You should especially avoid these if you already drink too little. These include processed meats such as sausage and salami, salty foods such as chips or fries, alcohol and foods that contain a lot of industrial sugar.

By the way: It’s a common misperception that coffee causes dehydration. Luckily, this isn’t true – read more on the topic here.

Tips to help you drink more

Although supplementing your daily water intake with fruits and vegetables is a good idea, your main source should always be water or unsweetened tea. Finding out your daily hydration goal is a good place to start – see more here

It’s especially helpful to always have some water with you, so it reminds you to drink more – try using a nice water bottle or a water carafe for your desk.

Another way to drink more is by diversifying your hydration habits. Instead of plain water, you can also drink infused water, fruit-packed smoothies or homemade iced tea!

One last tip: There are a lot of apps you can use to remind you of drinking and regulate your water intake. Some external motivation wouldn’t hurt, right?

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