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The best foods for hydration

GEHA | August 22, 2022

Keep your body hydrated this summer with these yummy foods.

Staying well-hydrated helps regulate your body temperature, prevents infections and keeps your organs functioning properly. Hydration further improves your sleep quality, cognition and mood.

It can be challenging to keep up with your water intake during the summer months. The high temperatures, outdoor adventures and excessive sweating can quickly lead to a loss of water. Thankfully there are many delicious foods high in water content that can keep your body hydrated during these warm summer days.

Raw fruits and vegetables are foods that often have the highest water content. Not only can you rehydrate your body with the fresh produce, but also fuel your body with vitamins, minerals and fiber.

Consider adding the following foods to your diet to up your water intake:

  • Asparagus contains 92% water and is a great source of calcium and iron.
  • Bell peppers contain 92% water and are high in antioxidants.
  • Cabbage contains 92% water and is full of fiber, magnesium, and vitamin A and vitamin K.
  • Cauliflower contains 92% water and is rich in vitamin C and vitamin K.
  • Mushrooms contain 92% water are packed with zinc, magnesium, antioxidants and a number of B vitamins.
  • Spinach contains 92% water and is packed with calcium, magnesium, iron and potassium.
  • Strawberries contain 92% water and are high in fiber and vitamin C.
  • Watermelon contains 92% water and is a great source of vitamin C.
  • Tomatoes contain 94% water and are full of folate, vitamin K1, vitamin C and potassium.
  • Zucchini contains 94% water and is packed with antioxidants.
  • Celery contains 95% water and is a great source of fiber.
  • Radishes contain 95% water and are full of vitamin C and fiber.
  • Romaine lettuce contains 95% water and is full of vitamin C, vitamin A, folate and fiber.
  • Cucumbers contain 96% water and are rich in anti-inflammatory compounds.
  • Iceberg lettuce contains 96% water and is full of fiber, folate and vitamin K.

For ways to incorporate these foods into healthy recipes, visit

Disclaimer: This information contained herein is for informational and educational purposes only. This information is not a substitute for professional medical advice and if you have questions regarding a medical condition, regimen, or treatment you should always seek the advice of a qualified health care provider. Never disregard or delay seeking medical advice from a qualified medical professional because of information you have read herein. 

“Dehydrated? These 7 foods will satisfy your thirst and hunger.”, Cleveland Clinic, 30 December 2020
“15 foods that help you stay hydrated.”, UCLA Health, 12 June 2022