Staying Hydrated With Fruits and Vegetables


Drinking water isn’t the only way to stay hydrated every day. About 20 percent of your daily water intake comes from fruits and vegetables. Eating fruits and vegetables with a high water content can help you reach your hydration goals and meet your recommended nutrient intake simultaneously – an easy, win-win situation! The amount of water you should drink every day is influenced by various factors including the environment, how much physical activity you perform, and how much food you eat. If you’re a generally healthy person, drinking too much water isn’t much of a concern. The important point to remember is to drink enough water throughout the day to keep your body functioning optimally. To help you along the way, add these nutritious fruits and vegetables to your diet on a regular basis.

Bell Peppers

Colorful, uncooked red, yellow, and green bell peppers contain about 92-93 percent water by weight. Look for firm bell peppers at the grocery store and try them sliced into salad, in a vegetable sauté, or stuffed with your favorite protein or whole grain.

Watch: Why You Should Eat Raw Red Bell Peppers


Orange cantaloupe is about 90 percent water by weight. Grill cantaloupe slices for a sweet salad or blend cantaloupe cubes into your morning shake.

Watch: A Fruity Vitamin C Smoothie


Eggplant is 92 percent water by weight and when boiled, is about 89 percent water. Delicious grilled, baked, or stuffed like bell peppers, it’s a great choice for lunch or dinner any day of the week.

Watch: How to Make a Grilled Eggplant Sandwich


Raw, boiled, and canned spinach all contain approximately 91 percent water by weight. Frozen cooked spinach has slightly less water at nearly 89 percent. No matter how you get your greens, stock up on this leafy green that’s perfect for any meal, whether it’s for breakfast, lunch, or dinner, or even as a snack.

Watch: How to Make Spinach Taste Like Ice Cream


Fresh strawberries are similar to spinach with nearly 91 percent water by weight and the frozen, unsweetened variety contains nearly 90 percent water. Top your morning pancakes with this juicy fruit for a balanced breakfast.

Watch: The New Cholesterol-Fighting Fruit: Strawberries


Raw green, yellow, and red tomatoes contain between 93-94 percent water by weight with canned varieties consisting of 89-91 percent water. Sun-dried tomatoes only have about 14 percent of water and are best as a flavor enhancer and garnish in dishes. Enjoy tomatoes fresh as a salad topper, snack, or in a classic bowl of tomato soup.

Watch: How to Make a Cherry Tomato Frittata


By far the most popular melon, raw watermelon, like its name suggests, is full of water at 91 percent by weight. For a double hydrating dose, toss cut watermelon with tomatoes for a refreshing, summer salad.

Watch: How to Cut Watermelon Without the Mess


Summer squash and zucchini are composed of 94 percent water and they’re both great substitutes for traditional pasta in lasagna or pasta primavera.

Watch: Paula Deen Makes Zucchini Boats