Hydration Beyond the Bottle: Best Hydrating Foods to Eat Daily

Over $\text{20}\%$ of your daily water intake should come from food (UT Southwestern, n.d.). Relying on water-rich foods is a powerful way to stay hydrated, especially for busy people who forget to drink enough. These foods are also high in fiber and electrolytes.

1. The Water Heavyweights ($\text{90}\%+$ Water)

These foods offer extreme water content for very few calories.

• Cucumber ($\text{96}\%$): Low in calories, refreshing, and great for salads or snacking.

• Iceberg Lettuce ($\text{96}\%$): The base of most salads.

• Celery ($\text{95}\%$): Packs a great crunch and is high in fiber.

• Tomato ($\text{94}\%$): A juicy fruit rich in lycopene.

2. Hydrating Fruits (The Electrolyte Replenishers)

Fruits offer water along with potassium and natural sugars (electrolytes).

• Sources: Watermelon ($\text{92}\%$), Strawberries ($\text{92}\%$), Melons, and Citrus Fruits.

3. Hydrating Cooked Items

You can increase hydration through smart cooking choices.

• Broth: Chicken or vegetable broth (up to $\text{92}\%$ water) is a nutritious and hydrating option year-round.

• Yogurt ($\text{88}\%$): Plain yogurt is mostly water and also provides protein and probiotics.

Actionable Tip

Use these foods for easy hydration hacks:

• Snack: Dip cucumber and celery sticks into hummus.

• Salad: Make a large salad based on lettuce and tomatoes.

• Drink: Infuse water with sliced cucumber and mint.

The Goal: By eating these foods, you're not just consuming water; you're getting vitamins, minerals, and fiber, ensuring a fully balanced and hydrated system.