13 Foods With High Water Content

Add These Delicious Fruits, Vegetables, and Soups to Your Diet to Stay Hydrated

Summer is here, and it’s going to be hot! Staying hydrated is especially important for older adults who are more prone to dehydration. Drinking enough water can be a challenge, but eating water-rich foods can help.

How Much Water Should You Drink?

Older adults should aim for about 91 ounces of water daily for women and 125 ounces for men, according to the National Academy of Medicine. This includes water from all sources, including food.

Why Hydration Is Crucial

Dehydration can cause various health problems like falls, urinary tract infections, and heart issues. It can also affect how the body processes medications. Staying hydrated helps regulate blood pressure, aids digestion, and maintains healthy cells.

Sources:

• Bethany Agusala, M.D., UT Southwestern Medical Center
• Janet Mentes, UCLA School of Nursing

Foods Packed with Water

Here are 13 foods that can help you stay hydrated:

1. Cucumber (96% Water)

Cucumbers are one of the most hydrating foods you can eat. They also contain vitamin C and potassium, which are good for your health.

2. Iceberg Lettuce (96% Water)

Iceberg lettuce has high water content but fewer nutrients than darker greens. Mix it with other leafy greens to get the best of both worlds.

3. Tomato (95% Water)

Tomatoes provide vitamins C and K, and potassium. They are beneficial whether eaten raw or cooked.

4. Celery (95% Water)

Celery is low in calories but high in fiber, vitamins A, C, and K. It makes for a great hydrating snack.

5. Ice Pops (94% Water)

Ice pops are a refreshing treat on a hot day. Opt for sugar-free versions or make your own with fresh fruit juice.

6. Bell Peppers (92–94% Water)

Green bell peppers have the most water, while orange bell peppers have the most vitamin C. Use a mix for maximum benefits.

7. Mushrooms (88–92% Water)

Mushrooms like cremini, portabella, and white button are rich in water and nutrients like potassium and vitamin D.

8. Soup/Broth (92–98% Water)

Soups and broths are great for hydration but watch for high sodium levels in store-bought versions. Make your own to control the ingredients.

9. Watermelon (91% Water)

Watermelon is a summer favorite, packed with vitamins C and A. It’s perfect for a hydrating dessert or salad.

10. Apples (84–85% Water)

Apples like Honeycrisp and Granny Smith have high water content and are also rich in fiber, potassium, and vitamins.

11. Grapes (78–80% Water)

Grapes are a hydrating snack with potassium and vitamin C. Green grapes have slightly more water than red ones.

12. Plain Yogurt (81–87% Water)

Plain nonfat yogurt has the highest water content. It’s rich in calcium, potassium, and vitamins A and D. Avoid flavored yogurts with added sugars.

13. Carrots (88–89% Water)

Carrots are good for hydration and are rich in calcium, magnesium, vitamin A, and vitamin C, which are great for eye health.

Tips for Staying Hydrated

• Eat a balanced diet with plenty of fruits and vegetables.
• Add water-rich foods to your meals.
• Drink water regularly, especially in hot weather.

For More Information:

• Read “Do You Really Need 8 Glasses of Water a Day?”
• Check out “8 Signs of Dehydration You Shouldn’t Ignore.”

Stay cool and hydrated this summer by incorporating these water-rich foods into your diet!