When considering hydration, liquid beverages like water, tea and coffee are often the first things that come to mind. However food also contributes significantly to your body's hydration levels, particularly foods with high water content.
In terms of daily water intake, the quantity differs per individual. According to the National Academies of Sciences, Engineering and Medicine, women should aim for 2.7 liters (approximately 11 cups) of total water daily while men need about 3.7 liters or 16 cups each day.
However "total" does not mean you must chug down glass after glass only—food can contribute as well. "Nearly four-fifths of this amount can be derived from drinks like coffee, tea selection and fruit juices; but a significant quarter is obtained from foods rich in hydration," states Roxana Ehsani, Miami-based registered nutritionist dietitian . "Fruits and vegetables laden with packed water help fulfill those quotas! Unprocessed fruits and veggies generally have highest concentrations."
To meet fluid intake requirements via food intake, Ehsani suggests incorporating fruits & vegetables into every meal."Strive adding fruits & veggie-rich dishes for both nibbles & meals", she advises,"They're abundant moisture sources that will aid achieving your fluid needs.".
She further emphasizes making half your meals fruits or veggies whenever having a meal or choosing ingredients towards preparing breakfast,lunch,and dinner.
Incorporating Hydrating Foods into Each Meal
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Breakfast: Consider adding fruits to your favorite dish. For instance, Ehsani suggests topping your regular cereal with various fruits such as berries or slices of fresh fruit. Alternatively, if you are more inclined towards a savory dish like avocado toast and eggs for breakfast, consider enhancing its nutritional value by adding tomato slices, leafy greens, bell peppers or even mushrooms.
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Snacks: Replace those mid-day chips with healthier alternatives. How about having a piece of fruit complemented by a handful of nuts? As per Ehsani's recommendation, you can also consider sprinkling some chopped fruits over yogurt cups or dipping baby carrots in hummus or bean dippers.
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Dinner: Dinner time is perfect to incorporate more vegetables onto your plate. If pasta with minimal garnishing has been your status quo at dinner tables then how about filling at least half the plate with vegetables instead? You may use pre-made salad bags that can conveniently be put onto plates as suggested by Ehsani; heating up mixed frozen veggies in a microwave is another quick and nutritional addition to try out.
Ranked from highest to lowest, the top 15 foods that hydrate best.
If you're looking to incorporate more water-rich food items into your dietary plan? Continue reading for a list of the top 15 most moisturizing foods, and for additional information pair it with.
Iceberg Lettuce: Composed of 96% Water
In the world of food with abundant water content, nothing beats iceberg lettuce. Despite its reputation as the least nutritious among salad greens, it's undeniably rich in water content. According to Alexandra Miller, MS, RDN, LDN, a corporate dietitian at Medifast Inc., iceberg lettuce possesses a staggering water composition of 96 percent. What's more? It has an extremely low-calorie count with merely 10 calories per cup and can also provide essential vitamins such as A and C.
Cucumber (95% water)
Cucumbers are laden with high water content. According to Ilyse Schapiro, MS, RDN, a well-known dietitian nutritionist and co-author of Should I Scoop Out My Bagel?, cucumbers hold nearly 95 percent water. In addition to being highly hydrating, they are rich in potassium which can potentially reduce the risk of strokes. Also noteworthy is their containment of an anti-inflammatory compound known as fisetin that promotes brain health.
Zucchini (Hydration level: 95%)
Zucchini, with its impressive hydration level of 95 percent, zucchini sits towards the top end in the list of intensely hydrating foods. Its low-calorie content adds to its appeal - just 20 calories can be found in one small zucchini! This makes it an excellent replacement for traditional pasta when spiralized into "zoodles".
Celery: A Major Hydration Source Comprising 95% Water
More than just a vegetable, Celery holds up to 95 percent water content. Research conducted at the University of Illinois indicates that celery contains luteolin, a type of flavonoid with potential cancer cell growth restriction capabilities. It's particularly effective against pancreatic cancer cells.
In another separate research study at the University of Missouri, it was discovered that celery possesses apigenin compounds which have been shown to hinder breast cancer cells from both multiplying and advancing.
Radishes (95% water)
This root vegetable is composed of 95 percent water. As Rebecca Scritchfield, RDN, author of Body Kindness explains, "Radishes have a reputation for their soothing quality. The inherent tangy or peppery taste in a radish serves to aid the body in balancing its internal temperature." She further elaborates that they're an excellent supplier of vitamin C, phosphorus and zinc - essential minerals and antioxidants that safeguard cells while nourishing tissues.
Tomatoes (Composed of 95% Water)
Consisting almost entirely of water - a stunning 95 percent, tomatoes make an excellent ingredient to add into any dish. Besides being highly hydrating, tomatoes are also nutrient-dense. According to Miller, these red fruits are abundant in lycopene - a carotenoid renowned for its power against cancer; they also contain significant amounts of potassium and vitamins A and C.
Eggplant (92% Water Content)
Eggplants, comprising approximately 92 percent of water content, are both nutrient-rich and low in calories. You can also view details about eggplants here. Apart from being a highly hydrating food source, eggplants are packed with vitamin K, B vitamins, copper, manganese and potassium. As Miller suggests, these nutrients contribute actively to maintaining good metabolic rates, cardiovascular health as well as bolstering the immune system.
Watermelon (92% water content)
According to Schapiro, Watermelon majorly contains about 92 percent of water. Additionally, it's infused with various important nutrients such as vitamins A, B6 and C along with lycopene and antioxidants. "One can flavor their water using a watermelon or even make a healthy ice pop by pureeing it", Schapiro recommended.
Cauliflower (Water Content: 92%)
Cauliflower comprises a water content of 92 percent. Its nutritional composition also includes an appreciable amount of fiber, offering about 3.5 grams in every cup of cooked cauliflower. Enriched with vitamins C and K, it serves as an excellent addition to any meal, particularly as a rice substitute on the side plate.
Grapefruit (Composed of 92% water)
Grapefruits are made up of an impressive 92% water, positioning them as one of the most refreshing fruits available. Moreover, they come with a low-calorie count but are packed with essential nutrients: notable amounts of vitamins A and C alleviate their profile. They're also filled with potent antioxidants that may deliver numerous health benefits. So why not go for it?
Starfruit: Hydrating at 91% Water Content
Perhaps you're not entirely familiar with starfruit, but its high water content is noteworthy. Remarkably, above 91 percent of this fruit's makeup is water. This yellowed-skinned, somewhat tangy flavored fruit hails originally from Southeast Asia.
Apart from its superb hydration properties, starfruit offers beneficial dietary fiber and vitamin C. What's more, it carries plant-based compounds that can positively impact your liver health — studies have revealed a direct reduction in the risks associated with fatty liver and even liver cancer.
To best enjoy this hydrating goodness called starfruit, ensure its ripeness first. Next steps are to chop off its ends followed by slicing out any seeds found within it.
Cantaloupe (Composed of 90% Water)
This specific type of melon is an incredible choice for maximum hydration. The cantaloupe's water content amounts to approximately 90 percent, plus it provides a substantial supply of beta-carotene and vitamin C.
Jicama (Composed of approximately 90% water)
Enthusiasts of Mexican cuisine will be delighted to discover that jicama constitutes roughly 90 percent water and is additionally rich in vitamin C, iron, and potassium. Known also as the "Mexican water chestnut", jicama offers a satisfying crunch and could even have a slightly sweet flavor.
Carrot (Contains 88% water content)
Carrots have a high water concentration, comprising up to 88 percent of their weight, which ranks them highly in terms of hydrating foods. Besides that, they contribute significantly to eye health as well. Schapiro states that "Carrots hold vital importance for maintaining good eyesight." They support the lustrous appearance of your eyes through improved moisture and mucous membrane conditions. Furthermore, they also assist with differentiating between daylight and nighttime.".
Peaches (88% water content)
Peaches are a marvelous source of hydration, thanks to their remarkable 88 percent water weight. These fruits with pits in the center have been associated with a decreased risk for obesity-related diseases such as diabetes and cardiovascular disease, based on studies by researchers from Texas A&M .
