According to the old rule you’re supposed to drink eight glasses of water per day and some experts recommend even more.
This can seem like a daunting task on some days, but here’s the catch, you don’t have to drink all that water.
Roughly 20% of our daily H2O intake can come from solid foods, especially when you have your fruits and vegetables.
But it’s still important to drink plenty of water and more importantly in the summertime.
But you can hydrate and quench your thirst with these 15 hugely hydrating foods, all of which are at least 90% water by weight and are listed from the highest through to the lowest.
Cucumbers water content = 96.7%
This hydration super vegetable has the highest water content of any solid food and is a perfect addition in salads, smoothies or just sliced up and served with some hummus for you to munch on.
If you want to pump up cucumber’s hydrating power even more than it is now, try blending it with non-fat yogurt, mint, and ice cubes to make yourself a cucumber smoothie.
Smoothies are always hydrating and you can throw in a few of the Super Greens Smoothie cubes as well as a good source of other nutrients.
2. Iceberg lettuce
Iceberg lettuce water content = 95.6%
Iceberg lettuce tends to get a bad rap nutrition wise and often it's not justified..
Many nutritionists recommend shunning it in favour of the darker super greens like spinach or kale , which contain higher amounts of fibre and nutrients such as folate and vitamin K.
It’s a different story when it comes to water content though for this lettuce and salad favourite when it comes to helping you stay hydrated.
Crispy iceberg has the highest water content of any lettuce, followed by butterhead, green leaf and the romaine lettuce varieties.
So when the summer temperature rises, pile iceberg onto your sandwiches or use it as a bed for all of your salads.
An even better idea is ditching your bread and using the iceberg lettuce as a wrap for you ingredients.
And of course, if you blend your smoothies you can throw in a few leaves to your favourite summer smoothie recipe and it won't effect the taste too much!
Celery water content = 95.4%
The reports about celery having negative calories when you add it to your daily diet isn’t quite true.
But it’s pretty close.
Like all foods that are high in water, celery has very few calories coming in at just 6 calories per stalk and it combination of fibre and water helps to fill you up and lower your appetite.
Celery contains folate and also the vitamins A, C, and K and thanks in part to its high water content, celery helps to neutralise stomach acid and is often recommended as a natural remedy for heartburn and also acid reflux.
Radish water content = 95.3%
These root vegetables should be a fixture in any of your salads and they use to be a lot more popular than they are today.
Radishes can provide a burst of flavour and colour to any meal and more importantly they’re filled with antioxidants such as catechin which is also found in green tea.
Their crunchy texture also makes radishes the perfect addition to any healthy summer salad or smoothie.
As an easy to make salad you could slice them up with cabbage, carrots, snow peas, hazelnuts and parsley, and then toss with poppy seeds, lemon juice, olive oil, salt and of course pepper.
Finally, if you're going to throw these into your smoothies chop them up finally and make sure the flavour of a radish compliments the other ingredients in your smoothie too.
Tomato water content = 94.5%
Sliced tomatoes can be added to the majority of salads, sauces and sandwiches, but don’t forget about the often overlooked sweet cherry and grape varieties of tomatoes which can make an excellent hydrating snack for you.
If you're having friends over and it's a hot summer day you can skewer grape tomatoes, basil leaves, and add some small blocks of mozzarella on toothpicks for a quick and easy appetiser for them.
You'll know they'll be full and hydrated at the same time.
Tomatoes are used in small quantities in some smoothie recipes too, or just a plain old homemade tomato juice will do the trick too!
6. Green peppers
Green pepper water content = 93.9%
Any colour of bell pepper have a quite high water content, but it's the green peppers lead the pack for water content.
But only just, green peppers edge out the red and yellow varieties (which are about 92% water).
Green peppers are are great addition to most meals hot or cold.
Perfect for salads, perfect for most hot meals/stir fries and perfect for keeping you hydrated.
Cauliflower water content = 92.1%
Don’t let the cauliflower’s light shades and dry complexion fool you.
Additional to holding lots of water, the cauliflower's florets are packed with vitamins and phytonutrients that have been shown to help in lowering cholesterol as well as many other documented benefits.
Cauliflower can be steamed, boiled, cut up raw for salads or even used to make a healthy rice substitute, cauliflower is truly a multi-talented hydrating vegetable that can be used many ways!
Watermelon water content = 91.5% water
It should be obvious that a watermelon is full of water, but it also has quite a few other nutrient bonuses.
It contains a good range of vitamins, antioxidants and fibre too.
Watermelon can be eaten by itself to hydrate, mixed with water to improve it hydration properties or you can add watermelon easily into your smoothies too.
Spinach water content = 91.4% water
Iceberg lettuce may have a higher water content than spinach, but spinach is usually a better bet overall.
Putting spinach (or any leafy greens for that matter) leaves on your salad or as a layer in your sandwich can help provide nearly as much hydration as using iceberg lettuce but it's the greens in the spinach that bring you out on top nutritionally.
Spinach is a nutrient dense super food that may help with eye health, support the reduction of oxidative stress (through its antioxidants), help to reduce blood pressure levels and more.
Spinach can pretty much be used in every meal in some way or form, from smoothies to salads to sandwiches.
10. Star fruit
Star fruit water content = 91.4% water
Star fruit is a tropical fruit that comes in sweet (large) and sour (small) varieties, it's shaped like a star when sliced through and it has a texture very similar to pineapple.
Mainly used in salads It can also be used as a garnish, added to curries, added into smoothies or juiced too.
Strawberries water content = 91.0%
All the different berry varieties are good for hydration, but strawberries are easily the best of them all in regards to water and hydration.
Blueberries and raspberries both are around the 85% mark for water content and blackberries are slightly better than these two at 88.2%.
It's no secret that you can either eat strawberries by themselves, add them into your smoothies or sprinkle a handful of them on your smoothie bowl.
They can make a smoothie taste delicious and the hydration is just a bonus!
Broccoli water content = 90.7%
Like the cauliflower, raw broccoli can add a satisfying crunch and dark green colouring to your salads and smoothies.
But, as well as having the ability to keep you hydrated broccoli has a sensational nutritional profile as well with lots of fibre, vitamins and more!
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Grapefruit water content = 90.5%
Grapefruits can be a mildly sweet or tart fruit depending on when you eat them, as well as being full of water they are also full of nutrients, antioxidants, have a decent amount of fibre, low in calories and more.
The best way to get a grapefruit fix is either adding some into your smoothies, eating it by itself, juicing the grapefruit or by adding it to the top of your salad.
14. Baby carrots
Baby carrots water content = 90.4%
Baby carrots hold almost 10% more water than the larger fully grown carrots.
So not only do they taste sweeter, they can help you with your hydration too as well as many other benefits that carrots have.
Again, as pretty much all of the hydrating fruit and vegetables on this page, baby carrots are great in salads, as a snack by them selves or a fantastic addition to any healthy smoothie.
Cantaloupe water content = 90.2%
A cantaloupe is an often forgotten fruit and it shouldn't be in regards to helping you to hydrate and all of its other potential health benefits.
It's low in calories, contains beta carotene, 100% of the daily intake of vitamin C, has folate, a good level of fibre, contains potassium (as well as many other vitamins and minerals) and more.
With its sweet flavour it's easy to use cantaloupe in a variety of ways to help your hydration levels, you can use it in your salads, in your smoothies and in many other recipes (hot or cold).
Now it's up to you to create your own!
By using all of these above in one way or another you can create your own amazing hydrating salads, your own natural sports drinks and sensationally healthy smoothies or smoothie bowls too!
It all comes down to your imagination and finding out what works for you so it fits with your nutrition programme and also fits in with your day too.
If you need some base ideas for the smoothies or smoothie bowls, head over to our recipe page (you can either by clicking this link or clicking on the link in the menu or the bottom of the page), then all you have to do is add a few of the suggestions above into your blend.
And remember, to further help with your hydration, just make sure to use water as your liquid smoothie base.
So whether you're looking to detox, get help with weight loss, speed up your recovery or just improve your general health we have plenty of articles on our blog that can help you achieve your goals and stay hydrated at the same time!