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Foods that can help you increase your water intake without having to drink it!


If you are a noodle lover, salute zucchini because spiralized zoodles have the potential to, squash your pasta cravings. Since they make for a mighty substitution in traditional carb-heavy dishes. With a water content of 95%, zucchini is high-ranking on the highly hydrating foods list.


A picnic staple: It’s jam-packed with water to keep you hydrated on a hot day. Watermelon is about 92% water. It’s filled with nutrients like vitamins A, B6, and C, as well as lycopene and antioxidants. Use watermelon to flavor your water, or puree it to make a healthy ice pops.

Lean, green, and a cancer-fighting machine, your Bloody Mary’s sidekick is 95% water. The University of Illinois study found that luteolin, a flavonoid in celery, has the potential to inhibit cancer cell growth, especially in the pancreas. Another study from the University of Missouri found that apigenin, a compound found in celery, can stop breast cancer cells from multiplying and spreading.

Those little bunnies are on to something: Carrots are 90 percent water and are high in fiber. On top of that, they’re good for your eyes. Carrots are really important for good vision, they help your eyes glisten by supporting the moisture and mucous membranes and they help distinguish between night and day. Sneak more into your diet by chopping them up and add them to a salad, or snacking on them with some hummus or guacamole.

This root veggie is 95% water. Go ahead, snack on radishes like carrots; you can get them already rinsed and bagged. Radishes are known for their cooling effect. The natural heat or spicy flavor of a radish acts on the body to help alleviate excess heat in the body. They’re also a great source of vitamin c, phosphorus and zinc, keys minerals, and antioxidants that protect cells and nourish tissues.

Oranges tend to get all the credit when it comes to vitamin C. But kiwis actually have more vitamin C than an orange. Kiwi is made up of 85 percent water and has as much potassium as a medium banana. It also has a low glycemic index, which means fewer spikes in blood sugars for a more sustained release of energy. This tropical fruit will help your sweet tooth and is the perfect addition to a fruit salad.

This Fuzzy fruit has an 88% water content. But, this stone fruit (meaning there’s a pit in the middle) has the potential to prevent obesity-related diseases, including diabetes and cardiovascular disease, according to researchers from Texas A&M.

Potatoes contain about 80% water and are a good source of potassium, a key mineral in maintaining healthy blood pressure. But when it comes to water content, not all potatoes are created equal. Red skins—tend to have a higher water content than other varieties like russets. Baking your potatoes with the skin on will retain much more potassium than peeling.

Broccoli is 91% water. It’s a powerhouse and provides disease protective phytonutrients, antioxidants, fiber, vitamins, minerals and tastes great. Instead of steaming your broccoli as a dinner side dish, sneak it into more meals. Try chopping it up for salads, adding it to creamy soups, or sauté it for omelets.


Cantaloupe holds up well in fruit salads. But some other delish options? Add it to grapes and chunks of cheese, try incorporating the tropical fruit in a salsa. Cantaloupe is 90%water and is a good source of beta-carotene and vitamin C.

Eggplants come in purple, green, orange, white and striped varieties. With a water content of 89%, eggplants are a hydrating vegetable you’ll want to include in your diet, they’re low in calories and a good source of dietary fiber. Eggplants are also a source of copper, B vitamins, manganese, vitamin K, and potassium, nutrients that support a healthy metabolic, immune, and cardiovascular system.


Known as Mexican water chestnuts give a satisfying crunch and can be slightly sweet. Jicama is made up of about 90% water but is also high in vitamin C, iron, and potassium. Street vendors in Mexico use it in fruit salads by combining it with mango, watermelon, and pineapple, all seasoned with chili powder and lime juice. Yum!


Tomatoes have a water content of about 95%, which makes them one of the more hydrating non-starchy vegetable options. They are a rich source of lycopene, a carotenoid known for its cancer-fighting effects, potassium, and vitamins A and C. Throw tomatoes on the grill with a little olive oil, or make a meal of tomatoes by stuffing them with low-fat cottage cheese or with tuna, chicken, or shrimp salad.


Strawberries have a water content of 92%, making them the most hydrating berries. (Raspberries 87%, blueberries 85 %) Double up on your hydration and add some strawberries to your water with some mint sprigs for a delish drink.

Iceberg Lettuce!

Iceberg lettuce is often considered the weakest link of salad greens. But it’s a rich source of water coming in at 96%. Iceberg lettuce is low in calories (10 calories per cup) and can be a source of fiber and vitamins A and C.


Cauliflower’s superpower is that it can take on the flavors you throw its way, thickening up a potato soup without sacrificing the creamy, potato flavor or absorbing cheese flavors. Cauliflower is 92% water and high in fiber, with 3.5 grams in one cup of cooked cauliflower.

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