Water-Rich Fruits, Vegetables That Can Keep You Hydrated

Staying hydrated is significant to remain healthy and depending only on water will not meet body’s requirement of adequate fluid intake. It becomes more important during summer months as you may feel drained and fatigued. Consumption of water-rich fruits can be an appropriate way to fulfill the requirement of daily fluid intake.

According to a study conducted by National Library of Medicine, “there is a growing body of evidence that supports the importance of adequate hydration in maintaining proper health, especially with regard to cognition, kidney stone risk, and weight management.” When you do not drink adequate water, it may cause headaches, skin issues, muscle cramps, low blood pressure, and increased heart rate, among others. Below are 6 water-rich fruits that can fulfill your water requirement effectively.

Watermelon: it has emerged as one of the most hydrating foods that you can depend on for meeting your water requirements. If you consume 152 grams of water melon it will offer you a huge 139 ml of water. Apart from water, it will also provide you with fibre, essential nutrients like vitamin C, vitamin A, and magnesium. It has low-calorie density due to the high-water content. Low calories density fruits support weight loss by increasing feeling of fullness, according to healthline.

Strawberries: It is yet another fruit with exceptionally high-water content. The hydrating fruit get 91% of its weight only from water. It is rich in fibre, antioxidants, vitamins, and minerals. It will offer you vitamin C, manganese, and folate. Regular consumption of strawberries will bring down C-reactive protein or CRP, a marker of inflammation. It will also help in feeding the good gut bacteria. You can consume the fruit in the form of smoothies, salads or sandwiches.  

Peaches: The nutrition rich fruit is highly hydrating as it gets 89% of its weight solely from water. It can offer you necessary minerals and vitamins like vitamin A, vitamin B, vitamin C, and potassium. The fruit is rich in fibre, low in calories, and contains maximum concentration of oxidants in peel. Experts recommend avoiding peeling the skin of the fruit.  

Oranges: You can also rely on oranges to fulfill your fluid intake. It contains fibre, vitamin C, and potassium that can boost the immunity and heart health. The fruit is packed with disease-fighting antioxidants like flavonoids that can prevent cell damage by alleviating inflammation. It is worth noting here that inadequate hydration may lead to kidney stones and oranges can prevent it effectively. Regular consumption will support healthy eating habit as the fruit is a powerful source of sustainable nutrition.

Cucumber: It can help you stay hydrated as cucumber contains 95% of water. You can also get vital nutrients like vitamin K, potassium, and magnesium. If you consume 52 grams of cucumber, you will just get 8 calories. The low calorie vegetable will support your weight management plans efficiently. You can consume it in the form of sandwiches and salads. 

Lettuce: The vegetable can offer you folate, vitamin K and vitamin A. It can help you in maintaining the bone health and immunity. It has very low calories with 72 grams of lettuce offering just 10 calories. 72 grams of lettuce will offer you 69 ml water and 1 gram fibre.  

Meanwhile, dietitian Ujjawala took to her social media account to highlight the benefits of eating fruits the first thing in the morning. She says, “Your body absorbs all the nutrients more efficiently, giving you a natural energy boost and kickstarting digestion the right way. Instead of reaching for processed snacks, try nature’s candy it hydrates, heals, and fuels.”

"From glowing skin to better gut health, it all starts with those first bites of the day. So here's your gentle reminder: go fruit first, and let your body thank you later," Ujjawala added.

Disclaimer: This content is for general informational purposes only and should not replace professional medical advice. Always consult a qualified healthcare provider with any questions about your health or treatment options.