Best Hydrating Fruits and Vegetables? See alternative to water. 

Last updated on July 16th, 2023 at 04:05 pm

10 minutes read.

Our body’s homeostasis always needs water as the most important nutrient to stay at equilibrium.

When the temperature rises, your body goes through several changes hence the need for hydration as the heat dehydrates us.

Water regulates 60 to 70 percent of body functions.

Lack of the required amount of water needed by our body (dehydration) could lead to loss of appetite, headache, unexplained tiredness, confusion, and sometimes seizure.

As you get older your body’s capacity to absorb water tends to decrease to compare when you’re younger so you no longer feel thirsty as before.

This is one of the reasons older people are at higher risk of heat stroke or dehydration.

It is commonly advised to drink at least 8 glasses of water(130oz) daily but that depends on the temperature of your location and the nature of physical activities you engage in.

However, eating fruits and vegetables high in water content is a great alternative to keep your body hydrating.

And the Interesting part of this is that those fruits and vegetables help to replace some important electrolytes which your body has lost via heat and hot temperature.

In this article am going to show you the most hydrating fruits and vegetables you can try out whenever the need arises.

Let’s jump in

1. Watercress

Water content: 90 to 95%

One cup chopped (34g) contain 4 total calories and is very high in sodium, calcium, Potassium, phosphorus, and vitamin C.

2. Spinach

Water content:  91%

Water per cup (fresh) 27.4ml(1oz)

Water per 100g 91.4ml (3.2oz).

One cup served (30g) contains 7 percent total calories and is very high in potassium but the minimum amount of phosphorus, calcium, and sodium with little vitamin C.

Spinach makes a great base for salads. You can also blend it into a smoothie with sweet fruit. If you find spinach too bitter, mixing it with sweet fruit in a smoothie can help balance out the taste.

3. Watermelon

Water content: 91.45%

Watermelon is a staple fruit that can help you stay hydrated during hot weather.  It is available at many summer barbecues.

In fact, if you have been in a very hot before you must have noticed that watermelon keeps you hydrated more than water.

This sweet fruit contains mostly water as well as vitamin C, vitamin A, several B vitamins, potassium, zinc, copper, and many other minerals.

A cup of diced watermelon contains just 45.6 calories.

4. Tomatoes

Water content: 94.52%

Many people consider tomato as a vegetable, it is rich in fiber, vitamins C and K, folate, and potassium.

Tomatoes also contain lycopene, which helps prevent cell damage. Tomatoes can serve as a main source of dietary lycopene if you often add it to your diet.

5. Cucumber

Water content: 96%

Cucumber is another water-rich fruit. Eating this cucumber not only supply you with water but with potassium, phosphorus, magnesium, and a small amount of calcium.

Cucumbers are packed with them. In just a single cup of cucumber slices, you’ll get 14% to 19% of the vitamin K you need for the day. You’ll also get vitamins B and C along with minerals like copper, phosphorus, potassium, and magnesium.

It also contains special nutrients called cucurbitacins, which some research suggests could have an anti-diabetic effect.

6. Iceberg lettuce

Water content: 95.64%

Iceberg lettuce not only provides you with water but also with fiber, vitamins A and K, potassium, and zinc.

You may be surprised to learn that lettuce could help them fall asleep.

7. Celery

Water content: 95.43%

Celery makes a source of water and also packs a punch of fiber. It provides you with vitamins A and K as well as folate and potassium.

You can also use celery as a snack. Spreading peanut butter or almond butter on the top adds lots of extra protein.

8. Romaine lettuce

Water content: 93.47%

Romaine lettuce is crisp, similar to iceberg lettuce in terms of water content. Romaine lettuce offers more nutritional benefits. In general, darker greens are more healthful.

Romaine lettuce is a good source of vitamins C and KTrusted Source, as well as folate, vitamin A, and fiber.

9. Zucchini

Water content: 92.73%

Commonly called summer squash, zucchini contains manganese, potassium, magnesium, vitamins A, C, and K, and fiber.

It also contains antioxidants such as lutein and zeaxanthin, which may help fight damage to the body’s DNA.

Feel like skipping? Let’s move down a bit to see more.

10. Radishes

Water content up to 95%

One cup of slices (116g) of radishes contain 19 Percent calories and is very high in sodium, Vitamin C, Calcium, Potassium, and Phosphorus

11.Bok Choy (Pak Choi)

Water content Up to 95%

One cup of shredded (70g) contains about 9 percent of calories and is very high in sodium, calcium, potassium, and vitamin C.

12. Green Bell Peppers

Water content is about 94%

One cup sliced(92g) contain 18 total calories and very high in vitamin C, potassium, and Phosphorus but a small amount of calcium

13. Asparagus

Water content is about 93%

One cup served (134g) contains 27 total calories and is very high in calcium, potassium, and Phosphorus with a small amount of vitamin C and sodium.

14. Swiss chard

Water content is about 93%

One cup served (36g) contains 7 total calories and very in sodium and potassium with a small amount of Phosphorus, calcium, and vitamin C

15. Cabbage

 Water content is about 93%

Water per cup cooked 138.9ml (4.9oz)

Water per 100g

92.6ml (3.3oz)

One cup served (150g) contains 35 total calories and is very high in potassium, Calcium, vitamin C and Phosphorus with a small amount of sodium.

16. Okra/Okuru

Water content is about 93%

Water per cup cooked 148.1ml(5.2oz)

Water per 100g 92.6ml(3.3oz)

One cup sliced (160g) contain 35 total calories and is very high in calcium, potassium, phosphorus, and vitamin C with a small amount of sodium.

17. Cauliflower

Image credit:istockphoto

Water content is about 93%

Water per cup 98.5ml(3.5oz)

Water per 100g 92.1ml(3.2oz)

One cup chopped contains 27 total calories and is very high in potassium, phosphorus, vitamin C, and sodium with a moderate amount of calcium.

18. Strawberries

Water content: 90.95%

Strawberries, with their sweet taste and high vitamin C content, are a popular berry.

Strawberries contain antioxidants that fight damage from free radicals. They are high in fiber and low in calories.

19.Cantaloupe

Water content: 90.15%

Also known as muskmelon, cantaloupe is high in vitamin C and fiber, and it makes an excellent summer snack.

Like many other orange fruits and vegetables, it is also a source of beta-carotene, which the body converts to vitamin A.

20. Honeydew melon

Water content: 89.82%

This sweet, yellow-green melon is a type of muskmelon that is a good source of potassium and vitamin. It also contains folate, magnesium, and vitamin K.

Like most melons, it has a high sugar content. It can also be an option if you want to watch weight.

21. Kale

Water content: 89.63%

Kale is a nutrient-dense, leafy green vegetable with a high dose of vitamins A, C, and K. It also contains calcium, fiber, protein, and omega-3 fatty acids.

Kale is a good plant-based source of iron and some B vitamins, as well as anti-inflammatory phytochemicals.

22.Broccoli

Water content: 89.3%

Water per cup 81.3ml (2.9oz)

Water per 100g 89.3ml (3.1oz)

Broccoli may not be the first food that comes to mind when people think of hydrating foods, but this cruciferous vegetable is almost 90% of water.

It contains several different antioxidants and is also a source of fiber, iron, potassium, vitamin C, and vitamin K.

Try steaming broccoli or eating it raw to get the most out of its nutrients.

23. Peaches

Water content: 88.87%

Peaches fruits provide you with plenty of vitamins, including C, A, E, and K. It is also a good source of potassium and phosphorus.

You can eat peaches as a quick snack, or incorporate it into salsas, salads, or smoothies.

24. Carrots

Water content: 88.29%

 Besides water, virtually all varieties of carrots contain high amounts of beta-carotene (vitamin A).

They are also a good source of potassium, folate, vitamin K, and fiber.

25. Oranges

Water content: 86.75%

Known best for their vitamin C content, oranges are also rich in fiber and potassium. Citrus fruits can also help the body absorb iron from other foods.

Oranges also contain several B vitamins, magnesium, selenium, and copper.

To get the fiber in Orange is very important to eat the inner rough body after sucking the water.

26. Pineapple

Water content: 86%

This spiny, tropical fruit is packed with nutrition, including vitamin C, high in fructose. It contains magnesium, potassium, manganese, and B vitamins.

It also contains bromelain, an enzyme with anti-inflammatory effects.

Some people use bromelain to help treat sinusitis, osteoarthritis, and digestive problems.

27. Apples

Water content: 85.56%

Apples come in many varieties, from deep red and crunchy to green and crisp.

Apples are a good source of water, but they also contain plenty of fiber and vitamin C.

It also contains a variety of phytochemicals, including quercetin, catechin, phloridzin, and chlorogenic acid, all of which are strong antioxidants.

28. Cashew Fruit (Flesh)

Cashew is another amazing hydrating fruit that is packed with nutrients. Notwithstanding the tart taste you can still enjoy it and get the health value, it has not just the water content. 

Every 100g contains 90.0% of water with an outstanding level of nutrients. The fact that commercial harvesters normally abandon the fruits and go after the seed (the popular cashew nuts) only doesn’t mean it has no value.  

Aside from other studies on cashew apples, one chemistry research in 2018 had evidently shown that cashew fruits contain a high quantity of nutrients which includes potassium, calcium, sodium, magnesium, iron, polyphenol, and vitamin C with a small amount of manganese. Etc

29. Soy milk

Water content: 90.36%

Soy milk is a mixture of water and soybeans that forms a milk-like drink. I know is not among fruits and vegetables but it’s another source you can use to keep your body hydrated without having to drink plain water.

However, if you’re watching your weight or you’re diagnosed with diabetes be mindful of drinking too much soya milk because it normally comes with added sugar from the producers.

Many commercial brands of soya milk contain added sugar, calcium, vitamin D, and several B vitamins.

30. Skim milk

Water content: 90%

Skim, or fat-free, milk is also not fruit or vegetable but is a healthful beverage to drink to keep your body hydrated. It is a good source of calcium, vitamin D, and protein.

If your body can tolerate lactose sugar in milk, you may find that drinking skim milk is a good way to stay hydrated.

31. Portabella Mushrooms

Water content is about 93%

Yeah, the mushroom is not a fruit but is a plant that can actually help your body stay hydrated while enjoying other amazing nutrients it comes with.

One cup of dice (86g) contain 19 percent calories and is very high in potassium and Phosphorus with a small amount of sodium.

Phew, that’s a lot of examples, right? And there are many more out there depending on your location and climate.

 If you have made it to the end I truly appreciate your time. Thanks for reading. 

Conclusion

No doubt eating fruit and vegetables is an alternative means of helping your body stay hydrated.

No matter your location in the world you can find any of these hydrating fruits and vegetables or food I listed here, to stay hydrated, especially during the hot weather. Go and enjoy yourself.  

I hope you get the value worth your time, I appreciate the time you spend with me. Leave a comment below if you find this article helpful and don’t forget to drop your question, opinion or criticism if any. Cheers!

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