10 Foods to Help You Hydrate

The 15 Day Challenge places a strong emphasis on staying hydrated, and for good reason: It’s crucial to replace the water your body loses to prevent dehydration, which may be hazardous to your health.

When seeking to quench your thirst, there is no shortage of beverages to choose from, and some are better choices than others. But did you know that water-rich foods can complement your hydration?

In this article, we’ll spotlight a few foods that can help you improve your water intake!


Five Water-Rich Fruits and Veggies

Many fruits and vegetables are loaded with water. We’ve highlighted five delicious and nutritious foods to help you supplement your hydration.

1. Cucumbers (96% Water)

The cucumber is the king of fruit (yes, fruit!) when it comes to water content (15 Foods That Help You Stay Hydrated, 2022). With roughly 96% water content, cucumbers feature a low-calorie crunch and a flavor that pairs well with a variety of foods, including salads and tuna-fish sandwiches. A slice of cucumber can also add some flavor to a boring glass of water!

2. Celery (95% Water)

A good source of water and fiber, celery is a great snack that can help you hydrate! Celery is the perfect appetizer. Try it with peanut butter or hummus for extra flavor!

3. Tomatoes (94% Water)

Tomatoes are a popular water-rich fruit. Nope, that’s not a mistake! Tomatoes, like cucumbers, are actually fruits, despite popular misconception! Add tomatoes to a salad or sandwich for extra water content!

4. Strawberries (92% Water)

Strawberries are sweet and delicious low-calorie treats that contain lots of water. Try them on your salad for an extra-hydrating boost! (Iceberg lettuce is also water-rich!)

5. Watermelon (92% Water)

Of course, we have to list watermelon when “water” is literally in its name. Watermelon makes for a great summer snack or complement to a meal, and it contains lots of water!

To learn about even more fruits and veggies that can add to your water intake, check out UCLA’s article on the top 15 foods that help you stay hydrated!


Five More Water-Rich Foods

You can aid your rehydration with more than just fruits and vegetables! Here are five more water-rich foods you can pick up at your local grocery store:

1. Coconut Water

The clear fluid inside of coconuts, not to be confused with coconut milk, is actually juice! The refreshing drink is low in sugar and calories, and it contains electrolytes (Zeratsky, n.d.)!

2. Soup Broth

Not only is it delicious, chicken and vegetable broth also contains a lot of water. Broth helps rehydrate your body (Agusala, 2022). Add water-rich veggies to add even more flavor and further boost your hydration!

3. Cottage Cheese

Did you know that cottage cheese can help you hydrate? This dairy product is made of roughly 80% water (Agusala, 2022)! Combine cottage cheese with fruit for an extra water-rich snack!

4. Skim Milk

Milk is water-rich and contains electrolytes like sodium and potassium, which help you hydrate (Pegoretti et al., 2015). Try skim milk in a smoothie with your favorite water-rich fruits!

5. Yogurt

Yogurt is about 88% water. Add fresh, water-rich fruit like strawberries to further your yogurt’s ability to hydrate your body (Agusala, 2022)!

Though we’ve listed only a few hydrating foods, the list doesn’t end here! There are many other water-rich options, which can be fun to enjoy on their own or mix into your snacks and meals!

A word of caution, though: Just because a food item can be hydrating, that doesn’t always mean it’s healthy. We recommend reading product labels and doing your own research to discover what water-rich foods are right for your health and wellness goals.

Happy hydrating!


By Gary Path & Morgan Brown, Creative Content Writers



  1. 15 foods that help you stay hydrated. https://connect.uclahealth.org/. (2022, June 17). Retrieved October 7, 2022 from https://connect.uclahealth.org/2022/06/17/15-food-that-help-you-stay-hydrated/
  2. Agusala, B. (2022, August 17). 25 water-rich foods to help you stay hydrated this summer: Prevention: UT southwestern medical center. Prevention | UT Southwestern Medical Center. Retrieved October 7, 2022, from https://utswmed.org/medblog/hydrating-healthy-foods/
  3. Pegoretti, C., Antunes, A. E. C., Manchado-Gobatto, F. de B., & Capitani, C. D. (2015, April 16). Milk: An alternative beverage for hydration? Food and Nutrition Sciences. Retrieved October 7, 2022, from https://file.scirp.org/Html/1-2701535_55713.htm
  4. Zeratsky, K. (n.d.). Coconut water: Is it super hydrating? – mayo clinic. Mayo Clinic. Retrieved October 7, 2022, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/coconut-water/faq-20207812

Download The 15 Day Challenge Program

By signing up you agree to receive recurring automated marketing messages from Total Life Changes. View Terms of Use & Privacy Policy.