HYDRATION IS ESSENTIAL for optimal performance and maintaining vitality. While drinking water is vital, incorporating water-rich foods into your diet can also be a fantastic way to stay hydrated.
“Proper hydration is critical for our body’s optimal functioning. It helps transport nutrients and oxygen to cells, regulates body temperature, maintains skin elasticity, and supports efficient waste removal through the kidneys,” explains Natalie Gillett, M.S., R.D. “Considering our bodies are made up of approximately 60% water, it’s clear how fundamental hydration is.”
Hydration also improves energy, sharpens focus, and supports immunity, according to Jen Cadenhead, Ph.D., R.D.N., executive director of the Laurie M. Tisch Center for Food, Education & Policy at Columbia University. “Beyond water, beverages like tea, juice, and milk, as well as water-dense foods such as fruits, vegetables, and soups, can all contribute to hydration,” she adds.
What Makes a Food Hydrating?
Hydrating foods contain a significant amount of water—usually more than 70% of their weight, says Gillett. These foods often provide essential nutrients, electrolytes, and antioxidants, delivering dual benefits: replenishing fluids and nourishing the body.
“Electrolytes, like potassium and sodium, in these foods also help your body retain water,” Cadenhead adds.
Can You Hydrate Mainly From Food?
While water-rich foods contribute to hydration, they can’t replace fluids entirely. The Institute of Medicine (IOM) recommends that men consume 125 ounces (3.7 L) of fluids daily, with about 20% of that typically coming from food. The rest should come from beverages, says Gillett.
A helpful guideline is to drink half your body weight (in pounds) in ounces of water. For example, someone weighing 150 pounds should aim for 75 ounces of fluids daily. If you’re sweating due to exercise or hot weather, increase your intake.
While water-dense foods are excellent, they’re not enough on their own. “Combining hydrating foods with beverages ensures your body stays quenched and energized,” Gillett emphasizes.
Surprisingly, it’s also possible to overhydrate: “Consuming too much water without electrolytes or food—like in marathon scenarios—can have dangerous outcomes,” warns Cadenhead.
6 Hydrating Foods to Add to Your Diet
Soup
Broth-based soups (such as black bean, split pea, or butternut squash) are an underrated source of hydration. “Soups are also excellent for adding fiber and phytochemicals,” says Cadenhead.
Tip: Enjoy soup as a warm dish in winter or use it as a sauce over pasta during warmer months.
Gazpacho
Gazpacho—a refreshing, chilled soup—is packed with water-rich vegetables like tomatoes and bell peppers. For a hydration boost, add watermelon and cucumber, both of which contain over 90% water, suggests Gillett.
Spinach
This leafy green may not scream hydration, but it’s made up of about 91% water, says Gillett. Spinach is also rich in iron, folate, vitamin K, and fiber, which supports digestive health and stabilizes blood sugar levels.
Strawberries
Juicy and sweet, strawberries boast a water content of around 91%—comparable to spinach. “They’re loaded with vitamin C for skin health and immunity, plus antioxidants like anthocyanins, which offer numerous health benefits,” Gillett adds.
Zucchini
With a staggering 95% water content, zucchini is a hydrating, low-calorie veggie. It’s a great source of vitamins A and C and minerals like potassium and magnesium.
For maximum hydration, enjoy zucchini raw—cooking can reduce its water content, notes Gillett.
Yogurt
Yogurt, a surprising hydration hero, contains up to 80% water depending on the variety. “It’s also packed with protein, electrolytes like potassium and calcium, and probiotics that support gut health,” says Gillett.
Bottom Line:
While hydrating foods are a great addition to your meals, they’re not a substitute for water. Combine water-rich foods with regular fluid intake to keep your body hydrated, energized, and performing at its best.
