How to Stay Hydrated with Food: 9 Water-Rich Foods to Add to Your Diet

Staying hydrated is essential for overall health, but it’s easy to forget to drink enough water, especially during busy days. While drinking water is the most obvious way to stay hydrated, you can also boost your hydration through the foods you eat! Many fruits and vegetables are packed with water, and adding them to your diet can help keep your body hydrated without even thinking about it.

Here are 9 water-rich foods that not only taste great but also contribute to your daily hydration needs.

1. Cucumbers 🥒

Cucumbers are made up of 95% water, making them one of the best hydrating vegetables. They’re refreshing, low in calories, and incredibly versatile. Slice them into salads, add them to sandwiches, or enjoy them with hummus for a quick snack. You can even infuse water with cucumber slices for an extra refreshing drink.

How to enjoy:

• Add to salads for extra crunch
• Use as a base for chilled cucumber soup
• Snack on cucumber slices with your favorite dip

2. Watermelon 🍉

Watermelon is 92% water and perfect for staying hydrated, especially in the warmer months. It’s sweet, refreshing, and packed with vitamins like Vitamin A, C, and antioxidants. Watermelon also makes a great post-workout snack since it helps replenish lost fluids.

How to enjoy:

• Blend into a smoothie
• Enjoy as a chilled snack
• Add to fruit salads

3. Strawberries 🍓

Strawberries are 91% water and loaded with Vitamin C and antioxidants. These juicy berries are not only great for hydration but also boost your immune system and skin health. Add them to your morning oatmeal or snack on them throughout the day.

How to enjoy:

• Top off your cereal or yogurt with fresh strawberries
• Blend into a smoothie
• Add to a fruit salad or eat on their own

4. Zucchini 🍆

Zucchini is another hydrating vegetable, made up of 94% water. Its mild flavor makes it great for adding to a variety of dishes, from stir-fries to salads. You can even spiralize zucchini into “zoodles” for a low-carb, hydrating pasta alternative.

How to enjoy:

• Roast or sauté zucchini as a side dish
• Add to soups, stews, or stir-fries
• Use as a pasta alternative with your favorite sauce

5. Pineapple 🍍

Pineapple is 86% water and bursting with tropical flavor. It’s also rich in Vitamin C and digestive enzymes, making it a great addition to your diet for hydration and digestion support. Pineapple works well in both sweet and savory dishes, making it a versatile fruit.

How to enjoy:

• Add to smoothies for a tropical twist
• Toss into a fruit salad
• Grill pineapple slices for a sweet side dish

6. Celery 🥬

Celery is made up of 95% water and is a super low-calorie, hydrating snack. It’s also a good source of fiber and essential vitamins like Vitamin K and folate. Celery’s crunch makes it a great addition to salads, soups, or as a snack with dips.

How to enjoy:

• Snack on celery sticks with peanut butter or hummus
• Add to salads for crunch
• Use in soups or stir-fries

7. Oranges 🍊

Oranges contain 86% water and are rich in Vitamin C, making them a hydrating fruit that also supports the immune system. Oranges are perfect for a quick snack, and they also add a sweet, citrusy flavor to many dishes.

How to enjoy:

• Snack on orange slices
• Add to a fruit salad or smoothie
• Use orange segments in a fresh green salad

8. Bell Peppers 🌶️

Bell peppers are made up of 92% water and are rich in Vitamin C and antioxidants. They’re perfect for adding to salads, stir-fries, or even eating raw. The colorful variety of bell peppers also makes them a visually appealing addition to any dish.

How to enjoy:

• Add sliced bell peppers to salads
• Sauté in stir-fries or fajitas
• Snack on raw peppers with a dip like hummus

9. Cantaloupe 🍈

Cantaloupe is 90% water and filled with Vitamin A and Vitamin C, making it a hydrating and nutritious fruit. Its mild sweetness makes it a great addition to breakfast or as a refreshing snack during the day.

How to enjoy:

• Cut into cubes for a refreshing snack
• Add to fruit salads
• Blend into smoothies for extra hydration

The Benefits of Staying Hydrated with Food

Eating water-rich foods like these can help boost your hydration, improve digestion, and support your overall health. These fruits and vegetables not only keep you hydrated but are also packed with essential vitamins and nutrients your body needs. Whether you’re packing lunches for the kids, prepping snacks for work, or cooking dinner for the family, adding these hydrating foods to your meals can be an easy and delicious way to stay hydrated without relying solely on water.

Pro Tip: Keep Hydrating Snacks Ready to Go!

To make staying hydrated even easier, keep these foods prepped and packed in Dreamroo’s silicone bento boxes. Perfect for grab-and-go snacking, you can stay hydrated even on the busiest of days.

Staying hydrated doesn’t have to be complicated—just incorporate more of these water-rich foods into your meals and snacks, and you’ll be hydrating with every bite!

What’s your favorite hydrating food? Share in the comments below!