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Water You Can Eat

When was your last glass of water? Our bodies are about 60% water, and when we don’t drink enough, we start to dry out. We all know the importance of hydration and when dehydration sets in, we can become dizzy, confused, and tired.

But while some people don’t have a problem drinking the recommended amount of water per day, others struggle. We suggest doubling up: hydrate while you eat by choosing these high-water foods.

Foods with high water content
For anyone who struggles with swallowing liquids or just doesn’t love the taste of water, these 18 foods will make staying hydrated easier and tastier. They provide both high water content and nutritional benefits.

1.Cucumbers
Cucumbers, the most refreshing of snacks, are made of 95% water. Plus, they offer potassium and only about 16 calories per cup, so enjoy the crunch!
2.Applesauce
Applesauce is 88% water, and it can even substitute for butter in some baking recipes, but we like it best straight out of the jar. Watch out for the kind with added sugar and just sprinkle in some cinnamon if you need more flavor.
3.Carrots
Carrots are a surprising one because they seem so solid, but at 90% water, they’re like a crunchable drinking fountain. In addition to fiber and vitamins, carrots help keep our eyes healthy by supporting the moist membranes that make our eyes glisten.
4.Cottage cheese
It’s not only fruits and vegetables that can help you stay hydrated. Cottage cheese is 80% water and has a whopping 25 grams of protein per cup. Throw in some chopped tomatoes or berries and you pretty much have a meal!
5.Celery
Celery doesn’t get enough credit. At 95% water, it’s the perfect snack for anyone who doesn’t like water but enjoys something crunchy. Celery is a great source of fiber and potassium. It makes a perfect scoop for your cottage cheese.
6.Popsicles
Popsicles aren’t superfoods, but they are so delicious and refreshing. For people who struggle with dry mouth, have difficulty swallowing, or can’t be convinced to drink water, popsicles are a mainly nostalgic option. You can choose the ones made with 100% fruit juice or make your own at home to keep the sugar content in check. Popsicles count toward your daily fluid intake since they are liquid at room temperature.
7.Watermelon
The summer fruit: watermelon is an excellent hydrating food at 92% water. They also contain vitamins A, C, and B6 as well as antioxidants. You don’t have to wait for a barbecue to grab watermelon: purée some seedless watermelon and then freeze to prepare your own popsicles.
8.Iceberg
All lettuce has high water content, but iceberg contains about 96% water. It’s also only about 10 calories per cup, which makes it a good option for bulking up your burger, salad, or lettuce wrap.
9.Grapes
Grapes are delicious, easy to eat, and 80% water, so they’re a good way to hydrate and refuel at the same time.
10.Yogurt
Yogurt can be fairly the nutritious snack if you watch out for added sugar. Plain yogurt can easily be dressed up with fruit or a spoonful of honey, and it’s a great snack for anyone that has a problem swallowing or whose stomach needs gentle foods. Yogurt is about 88% water and is a great source of probiotics and calcium.
11.Broccoli
Broccoli doesn’t seem like it would rank high on the water-rich foods list, but it’s proudly 91% water. And step aside kale; broccoli is a king among vegetables. It has disease-fighting phytonutrients, vitamins, antioxidants, and plenty of fiber. You can crunch on it raw, or steam it to mellow out the taste and add it to pretty much anything.
12.Tomatoes and tomato sauce
Tomatoes are technically a fruit, but they’re as nutritious as a vegetable, and they’re about 95% water. They’re a good source of lycopene, which helps protect against cancer, and they also contain high amounts of potassium and vitamins A and C.
Tomato sauce is about 90% water and packs a lot of the same nutrients, but make sure you get fewer processed sauces that don’t load up on added sugars and salt.
13.Oranges
One medium orange contains almost 100% of our daily recommended amount of vitamin C, and oranges are about 87% water.
14.Soup
Water and broth-based soups are about 92% water and fill you up without a lot of calories. Canned soups tend to have high sodium content, but if you prepare a big pot of soup full of veggies on the weekend, you’ll have a week’s worth of meals that are almost as convenient and much healthier.
Check this article if you want to know how to choose the healthiest soup.
15.Cantaloupe
All melons are good for hydration. They’re sweet and easy to eat, and cantaloupe is 90% water and provides 120% of our daily recommended amount of immune-boosting vitamin A in just one cup.
16.All berries
We all know that berries are full of vitamins, antioxidants, and fiber. Strawberries are in general one of the more affordable berries in the produce section, and they’re about 91% water. Strawberries may also help reduce inflammation, protect against heart disease, diabetes, and Alzheimer’s.
17.Bell peppers
One nice thing about bell peppers is that they’re not as sticky or drippy as many high-water fruits, but they still have about 92% water. They’re also a good source of vitamin B and potassium.
18.Kiwi
There are other fruits that have as much water as a kiwi, but we chose kiwi for our final spot because they are so enjoyable to eat! Just cut one in half and scoop out the flesh with a spoon. It is nature’s perfect fruit cup! Kiwi contains about 85% water and, cup for cup; kiwi has more potassium than bananas.

Christelle Bedrossian
Dietitian-Nutritionist
Beirut, Lebanon

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Dietitian Christelle Bedrossian

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