Hydration is an extremely important part of your health. Not consuming enough water can lead to fatigue, headaches, low blood pressure, and many other problems. Sometimes it may seem hard to get enough water in, especially in the summertime. Here are some nutrient-dense foods that will contribute greatly to your water intake.

#1 Cucumbers

Amazingly, cucumbers are only 8 calories per ½ a cup and are 95% water making them one of the most hydrating and low-calorie foods you can eat. They are also a source of vitamin K, potassium, magnesium, and they help with weight management.

Cucumbers are a great addition to your diet, whether you slice them and toss them in your ice water or you eat them.


#2 Strawberries

Strawberries have numerous health benefits other than hydration. They have been shown to reduce inflammation and protect against heart disease, diabetes, and Alzheimer’s disease. 91% of strawberries’ weight is just water. However, strawberries are easy to overeat on, so you use caution. Strawberries contain 28 calories and 4 grams of sugar per ½ a cup.
They’re great in your water, on a salad, in oatmeal, or by themselves.


#3 Watermelon

With a very low calorie density and 92% water makeup, watermelon is a great option for hydration and overall health. It’s rich in antioxidants and helps to reduce oxidative damage to cells that has been linked to heart disease and diabetes.
Watermelon is great to snack on or add in a fruit salad.


#4 Cantaloupe

A single cup of cantaloupe is composed of about 90% water and delivers more than ½ a cup of water per serving. It’s extremely nutritious and can boost your health in several ways. Cantaloupe also contains 2 grams of fiber which, with the water content, helps reduce appetite and promote fullness.  Try it as a side with your breakfast or with some salsa.


#5 Lettuce

With a water content of 96%, lettuce is one of the most hydrating foods you can eat. One cup provides more than a quarter cup of water along with fiber, folate, and vitamins K and A. With only 5 calories in ½ a cup, lettuce can be used as a substitute for bread or other high-calorie foods and can also be used as a filler in meals, all while hydrating your body. Try lettuce in place of wraps or buns.


#6 Zucchini

Zucchini is very low in calories with only 10 calories for ½ a cup. It’s also a great source of vitamin C since 1 cup contains 35% of your daily needs. Zucchini is comprised almost entirely of water at 94%. Zucchini is great sautéed, grilled, or made into veggie noodles.


#7 Celery

Celery is rich in vitamin K and potassium, which can help protect against heart disease. It’s also a very light and low-calorie food, making it a great summertime snack. With 95% water content and 8 calories for ½ a cup, celery is a great go-to for a hydrating food. Spread light cream cheese on a piece of celery and add blueberries on top for a refreshing snack.


#8 Tomatoes

Along with being nutritious, tomatoes are also very hydrating foods with a water content of 94%. They are high in fiber, antioxidants, vitamins A and C, and can help lower your risk of heart disease and prevent the development of prostate cancer. Just one medium tomato provides almost ½ a cup of water. You can enjoy tomatoes on salads, in salsa or soups, or just by themselves.


#9 Bell Peppers

Another incredibly healthy and hydrating food is the bell pepper.

More than 90% of a bell pepper’s weight is water. They’re rich in vitamins and minerals, fiber, and potassium. They also contain carotenoid antioxidants which could reduce the risk of certain eye diseases. Bell peppers contain the highest amount of vitamin C compared to other fruits and veggies. Just one cup provides you with 317% of your daily needs!

Try sautéing bell peppers in a skillet or use in a cucumber, pepper, onion salad.


#10 Cabbage

Not only is cabbage high in water content, but also in nutrients. Cabbage contains ample amounts of fiber, vitamin C, vitamin K, folate, and antioxidants that help fight certain types of cancers. Cabbage is 92% water.  Cabbage is great on the grill or in coleslaw.



Of course, it’s important to take in the recommended 8 glasses a day of water, but these foods will not only supply you with water but with numerous vitamins, nutrients, and electrolytes, too. Especially in the summer when we’re out and about more and sweating more, we need to replace lost water as much as possible. Including these foods in your diet and drinking water as often as you can, you won’t have a problem staying hydrated.