Top 9 Best Foods For Hydration For Kids And Adults Health

Experts recommend people to drink at least 8-10 glasses of water a day. As much as it may be important, counting glasses can be a chore. But there is a way out – you need not drink all that water. You could try quite a few juicy veggies and fruits to meet your daily water intake. If you aren’t sure which of the daily vegetables/fruits you eat qualify as the best foods for hydration, then your search ends here!

Best fruits and foods for hydration

While it is still important to drink plenty of water – but you can also stay hydrated with these top 9 best foods that keep you hydrated. All these are high-water-content foods that are refreshing, filled with nutrients, and naturally low in calories.

List of 9 best foods for hydration:

1. Watermelon

A 2009 study at the University of Aberdeen Medical School found that the combination of salts, minerals, and natural sugars in some fruits and vegetables can actually hydrate people more effectively than water or even sports drinks. Watermelon was on top of the list, thanks to its 92 percent water content and essential rehydration salts calcium, magnesium, potassium, and sodium. The watery fruit is also among the richest sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables.

Watermelon Slices - Best foods for hydration

2. Cucumber

If scientists are to be believed, cucumbers have the highest water content out of all solid foods. Perfect in salads, in raita, or even as a cold soup (simply blend it with yogurt, salt, chives, and pepper). In fact, this cool cucumber soup also pumps up cucumber’s hydrating power even more. The flesh of cucumbers is primarily composed of water but also contains vitamin C and caffeic acid, both of which help soothe skin irritations and reduce swelling—which is why cucumbers are often used to help swollen eyes and sunburn.

Sliced Cucumber - Best foods for hydration

3. Zucchini

With 95 percent of water by weight, Zucchini is one of the most hydrating vegetables you can eat. “A small bowlful of zucchini has less than 25 calories and is a super source of folate, potassium, and vitamins A and C. Apart from hydration-related benefits, zucchini also helps detox the body,” says Avni Kaul, Delhi-based wellness coach, and nutritionist.

Zucchini - Water Content vegetable

4. Celery

Celery is not only 96 percent water, but it also provides a combination of mineral salts, amino acids, and vitamins that may hydrate your body twice as effectively as a glass of water. Like all foods that are high in water, celery has very few calories – just 6 calories per stalk. The best bit – the fiber and water help to fill you up and also curb your appetite. Dr. Mona Cheema, Chandigarh-based endocrinologist says, ” Celery contains folate and vitamins A, C, and K. And thanks in part to its high water content, celery neutralizes stomach acid and is often recommended as a natural remedy for heartburn and acid reflux.”

Celery - Water content

5. Tomatoes – One of the best foods for hydration

Tomatoes are one type of food that is the mainstay of everything we eat – salads, curries, sauces, sandwiches, and what have you. Apparently, tomatoes are also a great hydrating snack. 

Best foods for hydration

6. Pears

Pears are one of the healthiest fruits. Besides the refreshing taste, a medium-sized pear contains 6 grams of dietary fiber, which is 24 percent of the daily recommended value. The fibers in pear are soluble – and make you feel satiated for longer, making pear excellent food if you want to lose weight.

Best foods for hydration

7. Musk melon

Just like its cousin, the watermelon, musk melons, or cantaloupes also give a lot of nutrition, minus any additional calories. About a quarter of a medium-sized melon contains just about 40 calories but delivers a full 100% of your recommended daily intake of vitamins A and C. Even though this popular melon is 90 percent water, it’s still packed with refreshingly rich flavor. Tired of plain old raw fruit? Blend cantaloupe with yogurt and freeze it into a sorbet, or puree it with orange juice and mint to make a refreshing soup.

Half Musk Melon - Hydration Food

8. Yogurt

When you become dehydrated, your body loses electrolytes in addition to water. Since yogurt has a substantial amount of potassium and sodium, it can help replace the lost electrolytes and re-energize your body. Depending on your preferred type, regular plain yogurt is 85 to 88% water (surprisingly, there’s more water in fuller-fat yogurt). You’ll also get calcium, some B vitamins (namely B-12 and riboflavin), and good-for-you probiotics.

blue berries on top of yogurt - Hydration Food

9. Colored peppers

Bell peppers of all shades have a high water content (about 92%). Besides water, they are also packed with awesome antioxidants and nutrients such as vitamin C, thiamine, vitamin B-6, beta carotene, and folic acid.

colored peppers - Hydration Food

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7 thoughts on “Top 9 Best Foods For Hydration For Kids And Adults Health”

  1. The timing of the post is just perfect, summers are in and I am looking for options to keep myself and my family hydrated. These options look just perfect.

  2. Summer is here and your blog post is just perfect for it. Thankyou for sharing this list. It is very important to stay hydrated and these options looks tasty and nutritious.

  3. Just as what I needed right now. My youngest is starting to be what I used to be when I was younger….seldom drinks water. So this is the perfect way to help her get the hydration she needs without feeling pushed too much of needing to drink all the time.

  4. Is staying hydrated is a must for all in the summer months to avoid dehydration. The fruits you mentioned are a definite must to include in our diet to stay healthy and fit in summers.

  5. These are some really nice food that are great water sources. In the summers these are especially great. Watermelon and Musk melon especially are great to have in the summers.

  6. such a perfect post for upcoming summer season. all these foods are great for maintain hydration in our body and we should must try to include them in our daily diet. thanks for reminding this important pointer with this post.