7 Foods that Will Help you Stay Hydrated

You’ve probably heard people wax lyrical about how staying hydrated is important for your health. You’ve also probably rolled your eyes at the reminder but it’s no old wives’ tale. Drinking plenty of water and eating foods that have a high water content help to stave off dehydration which can make you feel tired, sluggish and lead to serious health issues if prolonged. But drinking water isn’t always easy so what’s a thirsty person to do? 

Turns out there are plenty of other ways to rehydrate besides drinking water, which includes enjoying some delicious water-rich foods. Read on to find inspiration for the best food for hydration. 

1. Melon

Eating melon is a great way to rehydrate, especially on a hot day. All kinds of melon are water-rich and are one of the most hydrating foods. They also all contain some great vitamins and minerals such as vitamin C and A. 

Watermelon has a water content of around 92% while cantaloupe and honeydew melon have a water content of about 90% each. Enjoy them as part of a fruit salad or on top of yoghurt and granola for a nutritious (and delicious) breakfast. Watermelon is also very tasty sprinkled with a pinch of salt - it enhances the sweetness and helps to restore any salt you may have lost through sweat.

2. Cucumber

Cucumber is one of the most hydrating foods out there. With a water content of around 96%, it’s an excellent option to eat when you want to rehydrate. They contain a small amount of some vitamins and minerals too, most notably vitamin K, potassium, and magnesium. They’re also very low-calorie as well so are ideal for snacking on without worry. 

Enjoy cucumbers as part of a salad with other water-rich veggies such as iceberg lettuce, celery, and tomatoes for a delicious, healthy, and hydrating lunch.

3. Soups & Broth

Enjoying a soup or broth is an excellent way to get hydrated if eating loads of fresh fruits and veggies isn’t really your thing. Because most soups are water-based (and if they’re not then they’re probably made with milk, cream, or another liquid), they have a water content of about 92% and can go a long way to helping you rehydrate at dinner time. 

Soups are incredibly versatile and affordable to make in addition to being hydrating. They can be made in large quantities and make an excellent low-calorie lunch or appetiser. To get the most out of your soup, load it up with plenty of vegetables such as ​​broccoli, carrots, onions, mushrooms and even tomatoes.

4. Milk

Whether you like drinking a cold glass of milk after a hot bath or are more inclined to enjoy it with cereal, milk is a great way to rehydrate. 

Skim milk or other low-fat milk has a 91% water content and contains plenty of calcium, vitamin D and protein and is an excellent alternative to drinking water if you don’t like it. It’s also great for kids who don’t like drinking water. 

Soya milk is a milk-like drink where soybeans are blended together with water and is, therefore, a great source of hydration. On average it has a water content of about 90%. Soy is a great alternative to cow’s milk and almost every brand will be fortified with vitamins and minerals such as calcium, vitamin D and a variety of B vitamins.


5. Leafy Greens

Leafy greens contain a whole host of vitamins and minerals but they are also high in water content and are ideal for adding into all kinds of dishes. On average, kale contains 90% of water, spinach has 91%, and cabbage boasts a water content of around 92%. All three are well worth adding to your dinner. 

Add fresh spinach to omelettes and smoothies for a healthy hit full of magnesium, calcium, iron, potassium, vitamin A, vitamin K, fibre, and folate. Cabbage is delicious roasted or steamed and is high in fibre and nutrients. It’s also rich in vitamin C and vitamin K for an immune system boost. Kale is also great in smoothies and also soups. It’s rich is vitamins A, C, and K and also contains calcium, fibre, protein, and omega-3 fatty acids.

6.Citrus Fruit

We couldn’t write a blog post about the most hydrating food without mentioning citrus fruit. Refreshing and juicy, oranges and grapefruit are an excellent source of hydration and contain around 88% water each. They’re both high in vitamin C, vitamin A, and potassium and are really refreshing on your mind, helping you wake up and feel perky. 

Oranges can be peeled and enjoyed as they are, eaten with yoghurt, or added to fruit salads. Grapefruits are best enjoyed sliced in half and sprinkled with a little bit of sugar, incorporated into fruit salads, or make an excellently tart addition to salads.

7. Plain Yoghurt

With a water content of 88%, plain yoghurt is another wonderful way to help get your hydration levels up. Try to opt for yoghurts that don’t have any additional sweeteners or sugar for the best health benefits. Just like milk, yoghurt is an excellent source of calcium and protein. 

Yoghurt is delicious in a number of different dishes including fruit and granola for breakfast, in curries and sauces, and also eaten on top of pancakes as a low-fat alternative to cream. If you prefer your yoghurt a little on the sweet side but don’t want the unnecessary sugar in flavoured yoghurts, drizzle over some honey or agave syrup for more natural sweetness. 

This is by no means an exhaustive list and plenty of other fruits and vegetables have high water content. Berries such as strawberries and blueberries also contain plenty of water and are absolutely delicious to boot. If you’re trying to encourage yourself to drink more, why not add some berries to your stainless steel water bottle to naturally flavour the water? 

As long as you’re eating a balanced diet with plenty of fresh produce, you’ll be able to reap the benefits of rehydrating water-rich fruits and veg. Looking to help your children to stay hydrated and refreshed even while at school? Check out our blog post on kid-approved lunch ideas to fit into our BEAST tumbler. 

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