Water rich foods that help you stay hydrated

30 Water-rich foods that help you stay hydrated

Hydration is essential to maintain good health. so you should drink 2 liters or more of water per day. However, this intake must be distributed between the drinking water and that which is incorporated through food. Do you want to know how to consume more water? Read on and find out which foods are rich in water.

Water in the daily diet!

The recommendations for a healthy diet can be explained through different models. Everyone knows the traditional food pyramid. However, that scheme has been a bit out of date. In Paraguay, the “nutritional pot” is used, which represents the seven food groups and the proportions of each in a healthy diet. Without a doubt, water is present in all food.

In addition, this scheme is accompanied by the Dietary Guidelines, documents aimed at families that are constantly updated, and aims to disseminate advice on healthy eating as a way to prevent diseases among the population.

According to these guidelines, the human body loses approximately two liters of water per day through urine, perspiration, excretions, and respiration. This amount must be replenished daily because the body cannot store it. Hence the need to ingest approximately two liters of water per day.

What are water-rich foods?

Without a doubt, fruits and vegetables top the list. However, they are not the only foods that contain them. In fact, it is present in everyone. The content in each one determines characteristics such as shelf life, color, flavor, nutritional properties, and satiety power, among others.

There is a list of 30 water-rich foods:



Water rich foods

Watermelons are essential for summer dates and fighting the heat.

It also has other properties with which it provides fiber, sugars, antioxidants, and vitamins such as B or C.

Water content: 93%

Fruit star

Water rich foods

This tropical fruit, also known as carambola, comes in multiple varieties and has a similar structure to that of pineapple. It’s very rich in antioxidants.

People with kidney problems should avoid fruit stars, due to their high oxalic acid levels.

Water content: 91.4%


Grapefruit is one of the citrus fruits that is known for its many benefits.

It also helps to lose excess weight effectively, as it works to enhance the metabolic rates in the body, so it helps to burn more fat during the day and get rid of obesity.

Water content: 91%


Water rich foods

Strawberries are perfect for keeping you hydrated at all times. In addition, it is rich in antioxidants, fiber, and low in sugar. Their few calories put them in many diets.

Water content:  90%


Water rich foods

Thanks to their high potassium and iron content, they are good for the muscular and nervous systems.

It helps obesity and diabetes thanks to its properties, this being one of the main reasons why nutritionists recommend it in diets.

It also has vitamins A, C, and K inside it and is a great source of calcium.

Water content: 90%


It contains vitamins A, B1, B2, B6, C, and E, as well as minerals such as calcium, potassium, phosphorus, among others.

Water content: 88%


Water rich foods

It’s important for the prevention of diabetes.

Its vitamin C content helps in the production of white blood cells and has antioxidants to help show healthy skin.

Water content: 87.1%


Water rich foods

In addition to being rich in B vitamins, apples are very hydrating and improve intestinal transit.

As if that were not enough, it also helps fight cholesterol, maintain a healthier immune system and manage the levels of diabetic patients.

Water content: 86%


Water rich foods

Pineapple is a good complement to large meals, after having sugary drinks or exposure to the sun, it is a good option as it contains low energy value.

Its nutrients include simple carbohydrates. Proteins and fats are scarce.

Water content:  85%


Water rich foods

Grapes are among the best summer fruits classified in the list of water-rich foods, as they contain a large amount of water, and antioxidants, such as flavonoids.

Flavonoids play a major role in promoting cardiovascular health, reducing weight, and keeping your body fit in the summer.

Water content: 84%


Water rich foods

It is a perfect fruit for hydration during high summer temperatures.

Among its qualities, the great content it provides in vitamin C and vitamin E.

Water content: 83%

Also read Vitamins, best sources, types and vitamins deficiency.



Water rich foods

This is possibly the best known and most common vegetable because it can be consumed throughout the year.

In addition to a lot of water, lettuce contains fiber, provitamin A and vitamin C and E.

The properties of lettuce can be modified in terms of quantity depending on the type of the lettuce.

Water content: 97%


Cucumber is one of the foods that contain the most water in its composition and hydrates very well. Its diuretic qualities also make this fruit is used to improve the skin.

In addition, it avoids fatigue and stress, improves the circulatory system, and is an ally in weight loss.

Water content: 96%


Water rich foods

The celery is a plant that is healthy and refreshing, along with a lot of vitamins and minerals.

Among these, we can find potassium as the main one, which makes this food perfect for athletes because it helps muscle activity and nerve impulses.

The two most representative times of the year for celery are spring and fall.

Water content: 95%


Water rich foods

It can be eaten at any time of the year thanks to the different types that exist. I

It is a source of fiber, provitamin A, vitamin C, E, and B in different measures.

Pumpkin is good for intestinal transit, helps to give more color to the skin, and is good for eyesight.

Water content: 95%


Water rich foods

Among its properties and vitamin content, vitamin C stands out, which helps the immune system.

It is a vegetable that barely has a caloric intake, which is why it is one of the foods most used by nutritionists for weight control diets.

Water content: 95%


Water rich foods

Chicory contains a very large amount of various minerals and vitamins such as vitamin A, vitamin E, vitamin B6, vitamin C, iron, calcium as well as folic acid.

It is also full of natural fibers.

Water content: 95%


Water rich foods

Tomato is one of the vegetables that contain more water, but the tomato is perfect for any type of weather, but in summer it serves to hydrate and refreshes the people who eat it.

It has great antioxidant qualities. It has hardly any calories and is used in a multitude of perfect recipes for the summer period.

Water content: 94%

Green peppers

Water rich foods

All peppers have a high water content, but the green ones are top of the class.

Followed by the red and yellow varieties (which have about 92% water ).

Water content: 93.9%


Zucchini contains a large amount of fluid that makes it one of the foods rich in water, which works to protect the intestines and digestive system from ulcers.

It is also an effective weight control ingredient because it contains a low percentage of calories, it helps the body in controlling appetite by providing the body with water and fiber.

Water content: 93%


Water rich foods

Don’t be fooled by the pale appearance of cauliflower. In addition to containing a lot of water, this vegetable is rich in vitamins and phytonutrients, which help reduce cholesterol.

It reduces the risk of breast cancer.

Water content: 92.1%.


Water rich foods

Under the nutritional aspect, it is rich or fiber, potassium, vitamin A and vitamin C.

The broccoli has a considerable amount of sulforaphane, a compound that increases the production of protective enzymes in the body.

Water content: 90.7.

Baby carrots

Water rich foods

It’s very rich in Vitamin A and carotene.

Baby carrots contain more water than regular carrots (which contain 88.3% water ).

Water content: 90.4%.


Water rich foods

Among green leafy vegetables, spinach is one of the main ones having the highest amount of water.

It’s not important only for the moisturizing properties they provide, but also for their contribution of iron and vitamin E.

Either in a salad or as a complement to a meal, it helps us to replenish the necessary fluids.

Water content: 90%


Meats, eggs, and dairy

Soy milk

Soy milk contains many beneficial nutrients such as fiber, iron, magnesium, potassium, and zinc.

It also contains phytoestrogen, which helps improve women’s hormones and regulate menstruation.

Water content: 90%


Water rich foods

Eating yogurt daily helps to strengthen your immune system because it contains good levels of probiotics and also works to regulate the digestive system.

Yogurt also helps in losing weight and it also contains high levels of protein and calcium.

Water content: 87.9%

Cow’s milk

Water rich foods

Drinking a glass of milk daily helps to strengthen immunity and protect the bones.

Milk contains a huge range of vitamins and minerals such as calcium, potassium, phosphorous, and vitamin D, as well as being rich in protein that is important for health.

Water content: 87 %


Water rich foods

Seafood contains phosphorous, omega-3, and a small amount of saturated fat, so it is important for maintaining a healthy heart.

It is also important for the health of blood vessels and the brain and contains antidepressants.

Water content: 82%

Boiled eggs

Boiled eggs contain a group of vitamins such as vitamin A, vitamin B6, vitamin B12, vitamin B2, as well as some elements such as calcium, zinc, and selenium, in addition to omega-3.

Water content: 73%


It contains the essential amino acids necessary for the growth of body cells, repairing cell damage, and maintaining immunity against diseases.

It also contains mineral salts important for the body’s vital functions, such as iron, zinc, magnesium, selenium, and phosphorous, and it contains fats useful for human health.

Water content: 57%


Water-rich foods and health

Water fulfills many essential functions for good health:

  • Helps transport nutrients and waste products.
  • It is the main component of blood, lymph, and various organs. In fact, 70% of our body is water.
  • Lubricates the joints preventing inflammation.
  • Maintains electrolyte balance.
  • Helps regulate body temperature through perspiration.

The amount needed per day is approximate. It varies depending on the age and physical activity, and also the state of health. For example, the elderly need to drink more, and it must also be replenished through hydration techniques against diseases such as diarrhea, which mainly affect children. Athletes should also have a hydration plan.

Of the total water needed daily for our body, approximately half must be ingested in the form of pure liquid, and the rest through food. Above all, in a balanced diet, 80% of food is incorporated through fruits and vegetables. The other 20% is found mainly in dairy, carbohydrates, and meat.

We suggest this book to help you lose weight and keep your body hydrated:

Click on the image to obtain the book.

Water-rich foods book


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