Top 10 Most Hydrating Foods

Drinking water is essential, but did you know that some foods can also help keep you hydrated? Here are some of the best hydrating foods to eat this summer.

Cucumbers

• Water Content: 95%

  
  

They’re cool, crunchy, and can be added to salads, sandwiches, or just eaten on their own.

Try

• Sesame Cucumber Salad

• Tuna Cucumber Roll-ups

• Chickpea & Cucumber Avocado Sandwich

• Fresh Antipasto Salad

• Veggie Snack Bites

Radishes

• Water Content: 95%

Radishes are crunchy and refreshing, perfect for salads or as a snack. They are also low in calories and high in vitamins.

Celery

• Water Content: 95%

Celery is crunchy, low in calories, and refreshing, making it perfect for hot days.

Try

• Veggie Sticks and Hummus

Zucchini

• Water Content: 94%

You can eat it raw in salads, spiralize it into “zoodles,” or cook it in various dishes.

Try

• Shrimp & Zucchini Noodle Bowl

• Grilled Corn and Zucchini Salad

• Pizza Stuffed Zucchini Boats

• Roasted Veggie Pasta

Tomatoes

• Water Content: 94%

Tomatoes are great in salads, sandwiches, or made into a refreshing gazpacho soup. They are also packed with antioxidants that are good for you.

Try

• Mediterranean Stuffed Tomatoes

• Penne with Bursted Cherry Tomato Sauce

• Baked Eggs in Tomato Sauce with Kale

• Fiesta Bean Salad

• Caprese Orzo Salad

• Soul Stew

• Turkey Chili

Watermelon

• Water Content: 92%

To no surprise, watermelon is one of the most hydrating foods you can eat, making it perfect for hot days. Eat it as a snack, add it to a salad, or blend it into a refreshing smoothie.

Try

• Watermelon, Strawberry, & Mint Salad

• Watermelon Refresher

• Watermelon & Pecans

Bell Peppers

• Water Content: About 92%

Bell peppers are slightly sweet and rich in vitamins A and C.

Try

• Slow Cooker Stuffed Bell Pepper

• Instant Pot Stuffed Bell Pepper

• Roasted Red Pepper Pasta

• Roasted Red Pepper, Chicken & Pesto Wrap

• Chicken Fajitas

Strawberries

• Water Content: 91%

Strawberries are full of fiber. They’re great in smoothies, on top of cereal, or as a sweet snack.

Try

• Strawberry Banana Overnight Oats

• Strawberry Chia Pudding

• Strawberry Spinach Salad with Balsamic Vinaigrette

• Strawberry Yogurt Popsicles

• Strawberry Chia Jam

• Sparkling Strawberry Lemonade

Cabbage

• Water Content: 92%

Cabbage can be used in salads, slaws, or cooked dishes. It’s also a good source of vitamin C and fiber.

Try

• Zucchini Noodle Salad

• Baja Fish Tacos

Cauliflower

• Water Content: 92%

Cauliflower can be eaten raw, roasted, or used as a substitute for grains.

Try

• Slow Cooker Mashed Cauliflower

• Instant Pot Mashed Cauliflower

• Riced Cauliflower with Leeks

• Tomato Cauliflower Curry

• Fermented Veggies

Blatner, D. (2016). The benefits of water-rich fruits and vegetables. American Academy of Nutrition and Dietetics. Retrieved from https://www.eatright.org/food/nutrition/dietary-guidelines-and-myplate/the-benefits-of-water-rich-fruits-and-vegetables

Harvard T.H. Chan School of Public Health. (n.d.). Staying hydrated - staying healthy. Retrieved from https://www.hsph.harvard.edu/nutritionsource/staying-hydrated/

Mayo Clinic. (2022). Nutrition and healthy eating: Hydration tips for summer. Retrieved from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-blog/hydration-tips-for-summer/bgp-20489541