10 Water Rich Foods To Prevent Dehydration

Sheena Joseph | Aug 28 2019

We all were advised to drink at least eight glasses of water everyday. It is not a task in summer days when most of the time throat ends up parched. But the story is different in the monsoon season. Most people aren't thirsty and want to avoid frequent trips to the loo. The cold weather also makes us feel like we have enough water in the body.

But does that mean it is okay not to drink eight glasses of water?

No. Your body still needs water, and it is still in the risk of being dehydrated. 

So, how do you deal with this problem?

The answer is simple. Eat your water instead of drinking.

(All those who pictured themselves biting ice cubes, enjoy the brain freeze.)

Many foods are rich in water content. Some fruits and vegetables have more than 90% of water in them. Including these in your daily diet will keep you hydrated. Here are some of the water-rich foods to prevent dehydration.

1. Watermelon



Watermelon is the star of summer due to its water content. This healthy, sweet fruit has 92% water in it. If you eat about 150 gram of watermelon, you will also be eating 110 ml of water. Watermelons are one of the easiest foods to prevent dehydration. The high water content ensures that it has a low-calorie density. One cup of it has about 45 calories. However, watermelons are rich in fibre and contain some beneficial nutrients like vitamin A, vitamin C, and magnesium. Since it is low in calories, you can eat as much as you want. It is the perfect diet food that curbs the appetite, provides nutrients, and hydrates your body. It is also rich in lycopene - an antioxidant that can reduce oxidative damage and lower the risk of diabetes.

Also Read: 11 Best Drinks For Monsoon You Will Love

2. Cantaloupe



Cantaloupe also known as sweet melon is a variety of muskmelon. It is known for being nutritious and boosting health. Cantaloupe is sweeter than most melons, and it is often added to salads and smoothies. About 90% of a cantaloupe is water. 170 gram of cantaloupe has about 110 ml of water. It also has two grams of fibre. Adding it to smoothies will make you feel full and hydrated. One cup of cantaloupe has enough vitamin A to provide 120% of the RDI. This plays an important role in boosting immune health, which will help you to get through the rainy days without falling sick.

3. Cucumber



Cucumbers are the most common part of every healthy diet. People who are working towards losing weight love this vegetable. It is one of the most effective foods to prevent dehydration while working out or dieting or fasting. They are known for being low in calories and filling. 50 grams of cucumber has only eight calories. About 95% of cucumbers are water, and it packs small amounts of few nutrients including vitamin K, potassium, and magnesium. It is known as a refreshing vegetable that often used in self-care routines. They can cure most issues related to digestion and bowel movements with rich fibre content. They can be easily incorporated into salads and sandwiches. 

Also Read: Nine Types Of Drinking Water

4. Zucchini



Zucchini is another nutritious vegetable that is in competition with cucumber to be the most hydrating food. It has 94% of water content. Zucchini is also rich in vitamin C - an immunity-boosting vitamin. One cup of this vegetable will supply the body with about 35% of the RDI. Zucchini is better suited in soups and stir-fries than in salads. If you want to be more creative, zucchini is the perfect vegetable for that. You can make zucchini noodles and cook it with pasta or even bake bread with this summer squash. Zucchini fries pair well with yoghurt, which is another hydrating food. 

5. Oranges



Oranges are an all-time favourite fruit. It is refreshing and comes with a bunch of health benefits. It also happens to contain about 88% of water in it. It is one of the best fruits that keep you hydrated. A medium-sized orange will have about 110 ml of water in it. Oranges are rich in antioxidants including flavonoids, vitamin C, and potassium. This citrus fruit is known for boosting immunity, heart health, and lowering the chances of inflammation. The citric acid in the oranges can bind stone-forming calcium oxalate can prevent kidney stones from forming. 

Also Read: Six Breakfast Juices That Will Improve Your Health

6. Lettuce



Lettuce is one of the most preferred foods for salad fans. It is also one of the most hydrating foods. It is probably the only food that beat cucumber in terms of water content. Lettuce has 96% water content. 70 grams of lettuce will have about 60 ml of water. However, lettuce is known for its health-promoting properties that come from folate, vitamin A, and vitamin K. These will keep the immune system strong and always ready to fight infections. Lettuce is an excellent choice for pregnant women as folate plays an important role in preventing neural tube birth defects.

7. Tomatoes



Tomatoes are widely used in Indian cuisine for its tang and nutritional profile. It is rich in fibre and has antioxidants like lycopene. But it is also one of the most water-rich foods with 94% water content. A medium-sized tomato has about 120 ml of water. They can be cooked as soups, sauces, or curry. Tomatoes do a fine job in salads and juices too. It is also rich in vitamin A and vitamin C. 

Also Read: Do Not Ignore These 10 Signs That Tells Your Kidney Isn’t Healthy

8. Cottage Cheese



Cottage cheese aka paneer is one of the most delicious hydrating foods. Even though they contain 80% of water, it has higher protein content than other water-rich foods. Since it is a dairy product, 225 gram of paneer has 25 grams of protein which amounts for half of your RDI. Cottage cheese also provides 36% of the RDI of phosphorus, 19% of the RDI of calcium, and 31% of the RDI of selenium. It will keep your bones healthy and boost metabolism while hydrating your body. 

9. Spinach



Although it doesn't look like it, this iron-rich dark green leaf is 92% water. Adding it to curry or salad will keep your body well hydrated. Spinach is one of the best leafy foods to prevent dehydration It is also rich in magnesium, potassium, and the B-vitamins. It can replenish the body with water and energy at the same time. Adding a handful of spinach to your smoothie will up the nutritional value and water content in your diet considerably.

Also Read: 8 Must Try Super Summer Chillers From Across India

10. Bell Peppers



If you are looking for spicy foods to prevent dehydration, bell peppers are a perfect choice. This is a healthy vegetable with 92% water content. These colourful veggies are high in fibre, B-vitamins, potassium, and carotenoid antioxidants. Bell peppers have more vitamin C than oranges. 150 gram of bell peppers can supply the body with 317% of the RDI of vitamin C. Pairing them with spinach is a good idea because vitamin C helps the body to absorb iron. Bell peppers are commonly found in salads. But you can add them to sauces, soups, and noodles.