10 Water-Rich Foods That Can Help You Stay Hydrated

staying hydratedBearing in mind that the human body is made up of 60% water, staying hydrated is hugely important, so it’s essential that we keep ourselves topped up with plenty of fluids. We are constantly losing water, mainly through sweat and urine, and if you’re exercising or live in a hot country (lucky you!) then this will be increased.
But it’s not only drinks that can help you stay on top of your hydration levels. Fruit and veg are a great source of water, and you’ll also get a whole host of nutritional wins, here are our top water-rich foods.

Top 10 Hydrating Foods

Cucumber - 96% water


Cucumbers have the highest water content of any food with a whopping 96%! They’re also low in calories, and a source of fibre, vitamin C, vitamin K and magnesium.
Tip: Eat the peel to get the most from cucumber and add to salads, snack on cucumber sticks with houmous, blend it up in smoothies and juices – it’s really tasty with lime and mint… and you can always add a slice to your G&T 😉

Tomatoes - 95% water


Whether adding cherry tomatoes to your salad or tinned tomatoes to chillies and curries, there’s a huge range to choose from. Tomatoes are packed with nutrients, including vitamin C, potassium, folate, and vitamin K, and the superpowered antioxidant lycopene which has been extensively studied for its health benefits and protecting us against heart disease and cancer.
Tip:  Add tomatoes to sandwiches, salads, omelettes, and scrambled eggs, or make your own pasta sauce by frying tomatoes with garlic and herbs.

Spinach - 93% water


Spinach is a great source of iron, vitamin A, vitamin C, vitamin K1, calcium and folate. It is also super versatile and an easy one to blend into soups and sauces.
Tip: Switch up regular lettuce for spinach for extra antioxidants, and because it doesn’t have a strong flavour it’s great to add a green boost to juices and smoothies or buy frozen and add to pretty much everything!

Mushrooms - 92% water


Mushrooms contain B vitamins which are crucial for energy levels and supporting the nervous system. Oyster and shiitake mushrooms contain ‘beta glucans’ which are a form of fibre shown to be protective for heart health and managing cholesterol. 
Tip: Mushrooms make a great addition to spag bol, chilli, and creamy pasta sauces, or top large portobello mushrooms with cheese and tomatoes and grill as an alternative to meat or fish.

Honeydew melon - 91% water


For those with a sweet tooth, melon is low in sugar and calories, and contains potassium, important for blood pressure, the nervous system and muscle recovery.
Tip: Snack on melon with Greek yoghurt, a handful of nuts and seeds and a squeeze of honey for a healthy sweet treat which packs a protein punch too.

Broccoli - 90% water


Broccoli is packed with a whole host of health-giving nutrients including vitamin C, vitamin K, vitamin A, iron, calcium and folic acid.
Tip: Broccoli is super versatile, add it to stir fries and soups or try roasting it with sesame oil and soya sauce to add a little Asian flavour.

Brussels sprouts - 86% water 

brussels sproutes

Brussels sprouts are a great source of folate (vitamin B9), which is essential for the formation of red blood cells, the immune system and during pregnancy for preventing spina bifida in babies.
Tip: A quick google will throw up lots of recipes to help you get creative with sprouts outside of Christmas, our favourite is to shred them and add them to stir fries, easy peasy!

Oranges - 86% water


It’s well-known that oranges are also a good source of vitamin C, which works as an antioxidant for a healthy functioning immune system, healthy skin and also helps us to absorb iron.
Tip: Eat the whole fruit rather than a big glass of fruit juice, as it is very quickly digested by the body and may disrupt blood sugar levels.

Apples - 86% water 


Apples are a great source of fibre, low in calories, and contain vitamin C and B vits They’re also low in calories, and a source of vitamins, fibre and antioxidants.
Tip: Apples are an easy, portable snack, try topping with nut butter for added protein and healthy fats or stew with cinnamon and add to porridge in the morning.

Blueberries - 85% water


Blueberries’ reputation as a superfood comes from their antioxidant content which protect our cells from damage, ‘anthocyanins’ are also responsible for their deep blue pigment.
Tip: Blueberries make a great breakfast ingredient, add them to your granola with a dollop of Greek yoghurt or blend with spinach, banana and plant-based milk for a super powered smoothie.



Becky Graham

Lead Nutritionist & Communications - Get More Vits

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