about 20 percent of your overall water intake comes from the foods you eat, including fruits, vegetables, and dairy products.
Consuming fruit can be a sweet way to boost nutrition and help contribute to your body’s overall fluid needs. After all, making sure you stay hydrated is good for your body. We all know that we need to stay hydrated for our health overall.
Staying hydrated helps regulate your body temperature, prevents developing infections, keeps your joints lubricated, allows nutrients to get delivered to your cells, and improves your sleep and mood. So there are a number of reasons why you’ll want to eat hydrating fruit.
Fruits also come with other hydrating perks. The naturally occurring electrolytes found in some fruits, like potassium, may help usher water into your body’s cells faster. Fun fact: About 20% of your overall water intake comes from the foods you eat, including fruits, vegetables, and dairy products.
Just know that there’s not a “one size fits all” hydration recommendation. Everyone’s fluid needs are individualised and may vary if you are exercising or working outside. Note that if you rehydrate when you feel thirsty, that should get you to where you need to be for the day.
Ready to help hydrate with fruit? Find some top sources and their water content, and then add them to your grocery list.
Watermelon Quenches Your Thirst and Is Jam-Packed With Potassium
It’s no surprise that watermelon is hydrating — heck, the word “water” is even in the name! Watermelon is 92% water, so it is super hydrating!
Additionally, it’s one of those fruits that doesn’t have as much fiber as other fruits — so it can be a source of quick energy, too. One medium-sized slice of watermelon contains 1.14 grams (g) of fiber for 4.22% of your daily value.
Watermelon also comes bursting with vitamin C — 23.2 milligrams (mg) per medium slice, which is 26% your DV, making it an excellent source. Plus, watermelon is a source of vitamin A, with 80 micrograms (mcg) in each medium slice, for 9% of your DV, as well as 320 mg of potassium, which totals 7% of your DV.
Vitamin A is crucial for eye and skin health, while vitamin C helps with the immune system and nerve function. Meanwhile, potassium lowers blood pressure and also helps your nerves function properly.
And potassium has more perks: Potassium has been shown to play a role in helping to maintain water balance as well as helping to offset muscle cramping.
Enjoy a watermelon slice as is, or add cubed watermelon to feta cheese and fresh mint as a side dish for a refreshing treat.
Strawberries Are Both Hydration and Vitamin C Superstars
Strawberries come brimming with water — 92% — as well as other nutrients, making them the perfect fruit to snack on or add to your smoothie.
Here’s the lowdown: A cup of halved strawberries has over 3 g of fiber according to the USDA, giving you about 11% of your DV, which makes it a good source. And that’s good news for you, because fiber helps keep your hunger and blood sugar under control, and may even reduce the risk of developing conditions like heart disease, diabetes, and constipation.
Strawberries are also vitamin C stars — 1 cup has a whopping 89.4 mg of the vitamin which is 99% of your DV, making them, obviously, an excellent source.
These hydrating berries also provide heart health perks, too — eating 1 cup daily may lower blood pressure and cholesterol levels. Plus, they may also lower the odds of developing certain cancers and even support how your brain functions.
For example, in a study published in March 2014, participants ate 500 g of strawberries a day for a month. At the end of the period, their blood was tested and researchers found that their bad cholesterol and triglycerides were significantly lowered.
Of course you can get benefits without eating a few cups of strawberries! Enjoy them raw — they’re delicious as is — or add them to salads or your a.m. meal. One of the favorite ways to add fruit to a meal is adding strawberries to yogurt and granola for a parfait.
Grapefruit Is Refreshing and Impressively Low-Calorie
Oranges often steal the show when it comes to “most popular” citrus fruits, but grapefruit comes packed with even more water. They’re 91% water, to be exact.
In addition, a small grapefruit has 2.2 g of fiber, according to the USDA, which is about 8% of your DV. And like other citrus fruits in the family, you’re getting plenty of vitamin C — you score about 69 mg of the vitamin which is 76% your DV, making it an excellent source.
Grapefruit is also touted as a low-calorie fruit that fills you up thanks to its fiber. One small grapefruit has a mere 64 calories. Past research has even shown that eating grapefruit, along with other fruits like blueberries, grapes, and apples, may lower your odds of developing type 2 diabetes. Eating one-half a grapefruit daily with meals for six weeks didn’t necessarily help with weight loss, but doing so did improve the blood pressure of overweight adults.
Like many other fruits, you also score potassium — a small grapefruit has 278 mg of potassium, which is about 6% of your DV.
Consider serving yourself up a grapefruit after exercising. In addition to its water content, the naturally occurring sugars and electrolytes found in citrus fruits make them a great post-workout recovery snack, when paired with a source of protein. Try teaming up your grapefruit with Greek yogurt because it gives you the nutrients you need to repair your muscles.
Cantaloupe Comes Loaded With Beta-Carotene and H2O
While watermelon gets much of the melon hydration hype, cantaloupe’s water content is nothing to take for granted. Not only will cantaloupe hydrate you on a hot day (or a cold day, for that matter) due to its 90% water content — you’ll also score other impressive nutrients with each slice.
For example, one large wedge of cantaloupe contains 37.4 mg of vitamin C which is almost 42% of your DV, making it an excellent source. You’ll also get 1 g of fiber, almost 4% of your DV with each large wedge — and hey, maybe it’s an excuse to have more than one slice.
Cantaloupe also delivers on vitamin A — with each large slice you score 172 mcg of the vitamin which is 19% your DV. You’re also getting an impressive amount of beta-carotene — 2060 mcg. Beta-carotene is what gives cantaloupe its orange hue, and is a “provitamin” which means your body uses it to make vitamin A.
Other than eating cantaloupe by the slice, try adding cubes to a salad, serve it as an appetizer, or even throw some slices into your glass of sparkling water to naturally sweeten it up.
Peaches, a Juicy Stone Fruit, Pack Way More Than Only Water
Stone fruit, such as peaches and plums have a water content of almost 90% making them a sweet way to stay hydrated.
One medium peach contains 10 mg of vitamin C, which is 11% of your DV, making it a good source, as well as 24 mcg of vitamin A, which gives you a decent 3% of your DV. Plus, you also score 2.25 g of fiber in each medium peach which is 8% of your DV.
Add fresh peaches to a salad with mozzarella.
Raspberries Are Equal Parts Hydrating and Fiber-Filled
Along with providing major hydration perks at 87% water content, these little red gems come loaded with other good-for-you bonuses.
Raspberries are fiber phenoms — 1 cup provides a whopping 8 g of fiber which is almost 30% of your DV. The berries also deliver big on vitamin C — in each cup you get 32 mg, which is about 36% of your DV, making them another excellent source.
You also score ample antioxidants with raspberries which are one of the top fruit sources of these disease-fighting compounds. The antioxidants offers protection against free radicals which are molecules that your body creates when it’s exposed to harmful things like tobacco smoke or radiation, and increase the risk for chronic diseases.
Raspberries also give you 0.82 mg of manganese. That might not seem like a lot, but it’s about 36% of your DV. Manganese helps protect your cells from getting damaged, keeps your bones strong, helps your immune system, and aids in the process of blood clotting.
While you can always eat raspberries on their own, try throwing some in your cereal, yogurt, or oatmeal, or making a raspberry-filled dessert.
Pineapple Is a Sweet Way to Eat Your Water
Time to pack your shopping cart with pineapple. Not only do they provide natural sweetness and some serious hydration perks — they contain 87% water and come with additional sizable health benefits as well.
You’ll score 79 mg of vitamin C with 1 cup of pineapple chunks which covers almost 88% of your DV. Pineapple also gives you 2.3 g of fiber, which is more than 8% of your DV.
And the perks of pineapple continue: Pineapple also contains an enzyme called bromelain that helps break down proteins and aid in digestion. Pineapple has been used for hundreds of years in Central and South America for easing indigestion, and research is currently exploring whether it may also help improve inflammation, swelling, and sinusitis.
Other than eating a delicious slice of pineapple as-is, try throwing pine apple and mango into a smoothie with Greek yogurt or avocado.
Cranberries Are Surprisingly Thirst-Quenching and Bursting With Fiber
Raw cranberries not only contain 87% water, they pack 14 mg of vitamin C per cup which is about 16% of your DV. You also score ample fiber with cranberries — one cup gives you 3.6 g which is about 13 percent your DV.
If you think cranberries may be too bitter for your taste buds to eat by the handful, consider slicing them up and adding them to your next grain bowl or salad, or use them as a garnish on your next meat or fish dish.
Oranges Are Known for Vitamin C, But They’re Ultra-Hydrators, Too
Not only will eating oranges help quench your thirst with 87% water, but they offer nutrients like vitamin C, potassium, and antioxidants.
Take vitamin C, which oranges are renowned for containing. One medium orange contains about 70 mg of the vitamin which is almost 78% of your DV. Not only that, a medium orange has 237 mg of potassium which is 5% of your DV.
Picking a whole fruit, not the liquid form, is key, though. This way you get that nutritious fiber oranges boast. For a little perspective, a 4-ounce cup of 100% OJ gives you a mere 0.4 g of fiber . On the other hand, a medium orange has over 3 g of fiber which is 11% of your DV.
To take advantage of oranges hydrating power, add slices to your nutrient packed salad.
Apricots Have Plenty of H2O and Antioxidants
Tangy and tart, apricots can hit the spot when it comes to keeping you hydrated, with 86% water. They also deliver when it comes to nutrition.
One small apricot packs a mere 17 calories, and provides almost 1 g of fiber for almost 3 percent of your DV. A small apricot also gives you vitamin A —34 mcg which is about 4% of your DV, as well as 383 mcg of beta-carotene.
Plus, just one apricot gives you 3.5 mg of vitamin C which is 4% your DV and if you have two — which is easy to do — you double that.
Apricots come jam-packed with antioxidants. Bite into a juicy apricot as a snack. You can also add apricots to savory dishes.