Dietitian Reveals 10 Surprising Foods to Boost Hydration

When you think about staying hydrated, water is probably the first thing that comes to mind.

But did you know that many foods can help keep you hydrated too?

Registered dietitian Gina Woodworth, RD, CDCES shares 10 surprising foods that are packed with water, along with some of the key nutrients they provide to support your overall health.

Bell peppers ~ 92% water

Nutrition highlights:

• Vitamin C
• Vitamin B6

“One medium bell pepper provides more than 150% of your daily vitamin C; that is more than an orange!” says Woodworth.

Greek yogurt ~ 85% water

Nutrition highlights:

• Protein (15-20+ grams of protein per cup)
• Selenium (a mineral that supports thyroid function)
• Vitamin B12

Spinach ~ 92% water

Nutrition highlights:

• Vitamin K
• Folate, also known as vitamin B9 (supports healthy red blood cell formation)

“Raw spinach contains slightly more water by weight, although both raw and cooked spinach can contribute to hydration,” says Woodworth.

Radishes ~ 94% water

Nutrition highlights:

• Vitamin C
• Glucosinolates (plant compounds that may support the body’s natural antioxidant and anti-inflammatory defenses)

Kiwi ~ 83% water

Nutrition highlights:

• Vitamin C
• Fiber

“It may surprise you, but the fuzzy peel of a kiwi is edible. Eating the skin along with the fruit can boost your fiber intake by about 25%,” says Woodworth.

Tomatoes ~ 94% water

Nutrition highlights:

• Potassium (an electrolyte)
• Vitamin C
• Lycopene (an antioxidant that helps protect cells from damage and may support heart and skin health)

Mushrooms ~ 92% water

Nutrition highlights:

• B vitamins (especially B2, B3, and B5)
• Selenium
• Vitamin D (if exposed to UV light, as noted on the product label)

“Like spinach, mushrooms shrink considerably when cooked because much of their water is released. Enjoy them raw in salads or cooked in meals; both can contribute to hydration,” says Woodworth.

Zucchini ~ 95% water

Nutrition highlights:

• Lutein and zeaxanthin (antioxidants that may support eye, skin, and brain health)

“Try swapping traditional pasta with zucchini noodles for a fun way to add more vegetables to your meals while still enjoying your favorite flavors,” says Woodworth.

Strawberries ~ 90% water

Nutrition highlights:

• Vitamin C
• Anthocyanin (antioxidant that may support heart health and help protect cells from oxidative stress)
• Manganese (a mineral that supports metabolism and bone health)

Cantaloupe ~ 90% water

Nutrition highlights:

• Vitamin A
• Vitamin C
• Potassium

Challenge: Add five hydrating foods to your plate this week

“Each food provides a unique combination of vitamins, minerals, antioxidants, and water, so eating a variety can help support your overall health,” says Gina Woodworth, RD, CDCES.

Tip: Build a colorful salad with different vegetables and fruits and top it off with a yogurt-based dressing.

Make hydration part of your daily routine

Staying properly hydrated starts with drinking enough water, but the foods you eat can also play a role.

Adding water-rich foods to your meals is a simple way to support hydration while giving your body the nutrients it needs to feel and function at its best.

If you have questions about staying hydrated or choosing foods that are right for you, talk with your primary care provider.