How Food Can Help You Meet Your Hydration Goals

Did you know that 20% of your daily water need typically comes from food? That’s right, being hydrated doesn’t just mean gurgling down glass after glass of water. While drinking water is important, you can also prioritize water-rich foods to help meet your hydration goals. 

Here are six great foods to add to your routine to bump up your water intake. 

1. Melons

Melons, like watermelon and cantaloupe, are full of juicy goodness. 

These water powerhouses are made up of 90-91% water and are rich in vitamin A, potassium, magnesium and vitamin C. You’ll find that melons taste the best in the summer and early fall. 

2. Citrus Fruits

Citrus fruits, such as oranges and grapefruits, are bursting with water and essential nutrients. 

Juicy citrus fruits are made up of 87-90% water and are rich in vitamin C, folate, potassium and thiamine. Citrus fruits are the juiciest in the winter and early spring. They can also be a great way to satisfy your sweet tooth! 

3. Leafy Greens

Leafy greens, such as lettuce, cabbage and spinach, can help you get extra water. 

Crunchy leafy greens are made up of 91-94% water and are rich in vitamin K, iron, magnesium and folate. You’ll probably find that these taste the best in spring and fall, but many varieties are successfully grown in greenhouses year-round. 

4. Classic Veggie Sides

Classic vegetables, such as broccoli, cauliflower and zucchini, are great sources of water. 

These veggie sides are made up of 89-95% water and are rich in vitamin C, vitamin K, folate and potassium. Add these sides to any meal for a boost of H2O. 

5. Salad Toppers

Salad toppers, such as tomatoes, celery, cucumber and bell peppers, can help you boost your water intake. 

These salad toppers are made up of 94-96% water and are rich in vitamin K, vitamin C, folate, and potassium. Load up your water-rich leafy greens with these vegetables and you’ll be bursting with water and flavor!

6. Other Drinks

While water should be the primary beverage that you focus on, other drinks can help you increase your water intake. Try low-fat or fat-free milk, coconut water, broths or soups, teas and sparkling water. For the best results, focus on unsweetened beverages. 

How much water should you consume each day?

Regardless of how many water-rich foods you consume each day, drinking plain water is still important. The average person should aim to drink eight to twelve cups of water each day. Water-rich foods can help bump up your hydration on days when getting those last glasses in seems too difficult.

The bottom line: Drink more water when you feel thirsty! If you are more physically active, you will sweat more, and your daily water intake needs will go up. 

Water content data obtained from: https://fdc.nal.usda.gov/index.html.