Last month, in the “Thirst No More” blog we discussed the importance of hydration for our bodies and the fact that the bulk of our hydration intake is through fluids such as water. But we also get about 20% of our daily hydration through the food we eat. So technically, we really are able to eat our water!
This post talks about 15 of my favorite fruits and veggies to eat that will help boost hydration in the body.
- Top of the list is probably no surprise. Watermelon (it even has the word water in its name). This refreshing fruit is made up of approximately 92% water. Watermelon is a good source of vitamin C which is great for your immune system, skin and eye health. It also contains potassium which is great for helping nerves in the body to function properly, helps to lower blood pressure, assists with muscle cramps and provides electrolytes which helps us maintain hydration in the body. Watermelon doesn’t have as much fiber as other fruits and veggies, but watermelon still gives me an energy boost when I eat it and it contributes to my daily hydration needs. I like it in cubes and for whatever reason, I like to enjoy it all by itself, with no other fruits, although it is tasty with a fresh mint garnish for something different.
- Strawberries are great for hydration, they pack a great punch of vitamin C and have a good amount of fiber, all things good! From a hydration perspective, strawberries have about 92% water. They get a bad rap and show up as the top runner on every “dirty dozen” list I’ve ever seen. (Dirty dozen lists refer to the pesticides found on fruits and vegetables in the US.) Just be sure to choose organic and wash them well by running them under cold water for at least a minute before you eat them.
- Grapes provide both fiber and potassium, and they contain about 82% water. They are one of my favorite picnic and travel foods. And they are easy to pop in your mouth in just about every situation. They can satisfy your thirst pretty much anytime anywhere. I choose red over green (just my preference) and always go for the seedless varieties.
- There are many good hydration choices in the citrus family. Lemon is my all-time favorite citrus fruit even over oranges which typically steals the show in terms of popularity within this family of fruits. But I don’t eat lemons (I do squeeze the juice into my water daily). Grapefruit is my go to citrus. I’m not sure why but maybe it’s grapefruit at the top of my list of citrus fruits, maybe because I wasn’t able to eat grapefruit for years because it diminished the effectiveness of the blood pressure meds I was taking. Fortunately, those days of needing high blood pressure meds are gone, so when I reach for a citrus to eat, it’s typically a grapefruit (yes, even over the beloved orange). Grapefruit provides a great source of vitamin C, a small amount of fiber, electrolytes and is great for muscle repair after a workout. Plus, it’s a delicious low calorie treat. And, from a hydration perspective, a small grapefruit contains about 91% water. (If you are curious, the beloved orange has about 86% water.)
- Pomegranate arils are full of antioxidants that benefit your cardiovascular system. Not only do they keep your artery walls from thickening, they also reduce the buildup of cholesterol and plaque. Fresh pomegranate arils are also very hydrating and they contain about 81% water.
- Raspberries contain 87% water, and these little gems from Mother Nature are also a good source of fiber, vitamin C and antioxidants. I eat about ½ cup of raspberries every day with my yogurt, pomegranate, cantaloupe (when I can get it) and blueberries. The only problem with raspberries is that they don’t keep as long (in the fridge) as many other delicious fruits, so it’s best to eat them within a couple days of purchase or sadly, they’ll get moldy.
- Pineapple is not only the sweetest of sweet summer treats, gives us a great punch of vitamin C, fiber, and contains 87% water so it’s great for hydration. Pineapple also contains an enzyme called bromelain. Bromelain helps to aid digestion and helps to break down proteins and is also said to have anti-inflammatory properties. I like it cubed for breakfast but for something different, I also like to slice it and throw it on the grill. Yes, you read right…on the grill. YUMMY!
- Eating papaya is said to improve heart health, boost metabolism and has antibacterial and anti-inflammatory properties that boost the body’s immune system. From a hydration perspective, it contains about 90% water. It also contains the enzyme papain. This is a natural digestive enzyme that helps break down foods that are eaten so they are properly digested and your body can absorb the nutrients you feed it. These enzymes also relieve bloating, gas and constipation. When I was in Maui, I ate fresh papaya for breakfast with fresh strawberries and pineapple. Wow, what a powerfully hydrating breakfast, not to mention so delicious!
- In the “stone fruit” family, there are many good hydrating options whether it be a plum, nectarine, apricot or my all time favorite, the peach. Most of these stone fruits have a water content of around 90%. Peaches contain a good amount of fiber, vitamin A, C, B and potassium and if you eat them with the skin on them they also have excellent antioxidants. A peach is about 60 calories, so you get some great hydration and a sweet nutritious treat rolled up in one yummy fruit without the guilt. Like most fruits, I like them plain just as mother nature created them, but for something different I like to add them to salad. They are also great baked with a cinnamon oatmeal crumble topping. They are also great on the grill as an accompaniment to grilled chicken or in your favorite salsa!
- I love all types of melon. Watermelon wasn’t top of this list by accident. But cantaloupe is a close second to my favorite fruit in the melon family. While cantaloupe isn’t as high in water content as Watermelon, it’s still 90% water, so it’s a very hydrating fruit. It also contains a good amount of vitamin C, fiber, vitamin A, and beta-carotene.
- I always look forward to this time of year so I can grow my own tomatoes. Not only do home grown tomatoes taste so much more delicious than the flavorless store bought tomatoes, but they are considered a super food because they are excellent for the immune system! From a hydration perspective, tomatoes are 95% water, they are also an excellent source of vitamin C as well as vitamin A and they are said to help in contributing to healthy gums, strong bones, and healthy skin. I remember my grandfather slicing his Beefsteak tomatoes and eating them with just a little salt sprinkled atop. I grow cherry tomatoes red, yellow and orange. That’s another reason I love the tomato, it comes in so many varieties and is good on just about any dish including salads, sauces, salsas, or just by themselves.
- Zucchini contains about 94% water and is an excellent source of hydration for your body. It’s also low in calories, has a good amount of vitamin C and fiber. My favorite way to eat zucchini is in the form of zoodles which I eat in place of noodles in most dishes calling for noodles or pasta of any kind (check out my Healthy Eats blog post “Italian Zoodles” recipe). Zucchini is also great in soups or combined with peppers, onions and Italian or Mexican seasonings.
- Celery contains 95% water and is a hydrating food to include in your diet. It’s low in calories and contains fiber as well as lots of nutrients. It’s high in potassium and vitamin K and it’s easy to incorporate in your diet because it can be eaten raw or cooked. I especially love it in soups but it is also good dipped in hummus!
- Another very hydrating veggie is the bell pepper which consists of 92% water. Bell peppers are full of delicious flavor and enhances most any dish and they are rich in potassium, vitamin B, vitamin C, fiber, and antioxidants. They are also low in calories so you can load up on them without worrying about your waist line. I like mine raw in salads or with hummus but they are also delicious in stir-fry, most Mexican and Italian dishes or in your favorite sauces.
- Last up…the beloved Cucumber. This veggie is made up of approximately 96% water. Cucumbers are very low in calories, and a good source of both vitamins and fiber. I like mine on salad or sliced dipped in hummus. And I choose the English cucumbers which tend to better in my body than other varieties.
We all know that proper hydration is critical our health check out my “Thirst No More” post HERE. But as you can see, drinking water is not the only way to stay hydrated. You can further boost your hydration by “eating your water” via delicious fruits and vegetables such as those on my list. And, you get vitamins, minerals, fiber, antioxidants and enzymes important for our bodily functions as an added bonus! What’s not to love?
The journey to a healthier, happier you is so worth it. I know—because I lived it. I stopped chasing skinny and started focusing on my health—and that single shift changed everything. I lost 140 pounds, but more importantly, I found clarity, energy, and a life that finally feels like mine. I share the whole story in my book. Click HERE to learn more.
