10 water-rich foods that will help you stay hydrated


Nearly two-thirds of your body is made up of water, and every part of your body needs water to function properly.

In order to stay hydrated and safe during the heatwave, think about water based foods as well as plenty of liquids.

Here are 10 water-rich fruit and vegetables to add to your diet this week!

Cucumber, 96% water

Cucumbers are made up of 96% water – that’s the highest water content of any food. They’re also low in calories, and a source of vitamins and fibre.  Add cucumber to your salads, snack on cucumber vegetable sticks with hummus or blend cucumber with mint and lime to make a refreshing drink.

Water rich foods - cucumber

Lettuce, 95% water

Probably the leafiest and greenest of the leafy greens, lettuce is ‘The King’ when it comes to packing a punch of antioxidants and vitamins.  It also contains 95% water.

Tomatoes, 95% water

Tomatoes are made up of 95% water. And whether you enjoy small sweet cherry tomatoes, large juicy beef tomatoes or prefer your tomatoes on the vine  –  there’s a huge variety to choose from. Tomatoes are also a good source of Vitamin A, which is important for keeping your skin, eyes and immune system healthy.

Water rich foods - tomatoes

Spinach, 93% water

Spinach is made up of 93% water. Not only is it good for hydration, but spinach is also a good source of iron. Iron is essential for helping to transport oxygen around your body, and for keeping your immune system healthy.  Use spinach as the base of a fresh summer salad, or add a handful to sandwiches. Make your own spinach and basil pesto to add to a quick pasta dish.

Water rich foods - spinach

Mushrooms, 92% water

Mushrooms are made up of 92% water. They’re also a good source of Vitamin B2 (riboflavin), which is important for your skin and nervous system. Vitamin B2 also helps to reduce tiredness and release energy from the food you eat.

Water rich foods - mushrooms

Melon, 91% water

It’s no surprise that melon, a thirst-quenching summer favourite, is made up of 91% water. Melons are also low in calories and sugar, and a source of Vitamin A, which helps to keep your eyes, skin and immune system in good working order.

Water rich foods - watermelon

Broccoli, 90% water

If you’re a fan of broccoli, you’ll be glad to hear that these florets are made up of 90% water. Broccoli also contains lots of important nutrients, including Vitamin K, Vitamin A, iron,  calcium and folic acid.

Water rich foods - broccoli

Celery, 95% water

Celery can  have up to 95% of water.  It’s also known as being the vegetable which uses more calories to eat than it contains.  Whether or not that is an urban myth, it contains lots of water and is good water-rich food.

Oranges, 86% water

Oranges contain 86% water. Citrus fruits like oranges, lemons, clementines and satsumas are also good sources of Vitamin C. Vitamin C is an antioxidant which helps look after your muscles, bones, tendons, arteries and skin. It also plays a part in making sure your immune and nervous systems work properly, and helps your body to absorb iron from the meals you eat.

Water rich foods - oranges

Peaches, 89% water

If you’re lucky enough to have a peach tree, you might be picking them off the branches now.  They contain 89% water.  The vitamin C, when eaten in its natural form (in whole foods such as peaches), can reduce wrinkles, improve overall skin texture and help to fight skin damage caused by the sun and pollution. Vitamin C also plays a vital role in the formation of collagen, the support system of your skin.

Source: Medical News Today, BUPA UK