15 Fruits And Veggies That Can Help You Stay Hydrated

You may be surprised to learn that eating certain fruits and vegetables can actually help to keep you hydrated throughout the day. Because fruits and veggies contain a large amount of water, they can replace some of the water your bodies uses to function. So, if you're not a fan of drinking a big glass of water several times a day, eating certain fresh foods can help to lower the amount of water you need to sip on.

According to Mayo Clinic, people should consume between 11.5 and 15.5 cups of water on a daily basis depending on their size and activity levels. So how can you hit your daily water goal? Well, since the recommended amount includes the water you get from food sources, one way to get there faster is to eat the right foods. You won't need to worry too much about overdoing it with fruits and veggies since LiveStrong notes that foods with a high water density tend to be low-calorie. Read on to learn about some of the best fruit and vegetable options for boosting your water intake.

Though technically a fruit, cucumbers are typically used as vegetables thanks to their crisp texture that's perfect for salads. As well, they have regularly been used in a number of health products over the years. Spas often offer cucumber water, and we've all seen people wear slices over their eyes. Why is that? Well, cucumbers contain about 95% water, as Verywell Fit reports, which means they provide extra hydration to the body, whether you absorb it through your skin or by eating them. 

The peel and seeds contain the most nutrients, according to Live Science, but the high water content is essential for health as well. Eating cucumbers will help you ingest the water you need to stay healthy, while the vitamin-rich parts components offer even more benefits. All around, this is one vegetable you're going to want to eat more of. Whether you chop it up in a salad or eat it whole, cucumbers are great for hydration. You might want to set aside a couple of slices to replenish your eyes while you're at it!

Strawberries are among the more popular fruits in the U.S., outranking every other berry, according to data from the USDA. Not only are they delicious and often affordable when in season, but they have many great health benefits too. Taste of Home says that strawberries can aid digestion, keep blood pressure at a healthy level, and even contribute to heart health. And, of course, they contain a lot of water too.

The USDA indicates that strawberries are about 91% water on average, making them one of the best fruits to eat if you want to stay hydrated. Their high water content gives strawberries their juicy texture, and their sweet potent flavor makes them an attractive option as a health food. Their one downside is that they don't stay fresh as long as other fruits, like grapes or apples. Berries need to be eaten within a matter of days, but given how yummy they are, that shouldn't be a problem.

This tasty tropical fruit is sweet enough to be compared to candy and luckily, it offers a boost to your health as well. Data from the USDA shows that pineapples are made up of about 86% water, so they can hydrate you while you snack on them. Their high water content can be somewhat explained by the fruit's growing process. 

Pineapple plants can take up to two years to grow one fruit, and during this time, much of the water is absorbed into the thick leaves, according to Better Homes and Gardens. This technique of storing water ensures that the plant will be able to grow fruit and stay alive in case of drought. So next time you're enjoying some sliced pineapple, take a moment to appreciate it. Not only did it take a long time for the fruit to grow, but it is also doing a good job of keeping you healthy and hydrated.

If you've ever wondered why spinach shrinks so drastically when cooked, the answer is water loss. The USDA reports that the leafy green contains more than 90% water, and according to BBC Good Food, the water escapes and either evaporates or sits in the pan as it cooks. This water separation causes the leaves to shrivel, yielding a smaller serving than you might anticipate. However, eating fresh spinach will give you the added benefit of hydration on top of its admirable nutrition profile.

Of course, it's harder to eat a whole bag of fresh spinach than a small serving of cooked spinach, but there are many ways to serve it. Add the leafy greens to salads or use them as a substitute for lettuce on burgers and sandwiches. Fresh spinach tends to have a firm texture and the taste is pleasant as well. If you're hesitant, try throwing a few leaves into your next smoothie. You'll be surprised to find that you can barely taste it alongside the sweet fruit flavors. However you incorporate spinach, you're making a good decision. Popeye would be proud.

In case you didn't know, the bell pepper is actually one of several foods that are assumed to be vegetables but actually fall under the fruit category, as Business Insider explains. Another hidden truth is that sweet bell peppers contain between 90% and 95% water, according to the USDA. The juicy crunch you get when biting into a bell pepper is largely due to its water content, and its unique texture and subtle flavors make a great addition to salads.

Taste of Home describes how to differentiate between male peppers that have three lobes and are better for baking, versus female peppers with four lobes, which tend to be sweeter and juicier. This suggests that female peppers are better for eating raw, so if you're planning on getting your daily water intake by eating peppers, check for four lobes at the base. You can also pick up some dips like ranch or hummus if you want to have a more filling snack.

The flavor of oranges is well-loved, and they're easy to incorporate into numerous recipes. From orange chicken to orange chocolate loaf cake, the citrus flavor works for many kinds of dishes. Orange juice is also the most popular juice in the U.S. (via USDA) which is good news for Americans, as it helps them meet their hydration needs. The USDA data reports that oranges contain approximately 86% water, making them one of the best fruits for staying hydrated.

You can eat oranges raw or juice them — either way, you will get most of the water content they have to offer. You can also peel the fruit and blend the sections into a smoothie so that you get the benefits from the fiber. Since oranges tend to be available year-round, they're a good fruit to get in the habit of eating. Plus, they're pretty portable and their tough skin makes them a nice option for lunch bags. Not to mention, oranges have a long shelf-life for fruit, lasting several days on the counter and even longer if refrigerated.

Although there are more than 7,500 varieties of apples and more than 2,500 types in the U.S. alone, according to the University of Illinois, you can count on the fact that all of them will offer at least some hydration benefit. The USDA studied several of the most popular commercial varieties, including Red Delicious and Granny Smith, finding that on average they held about 86% water.

If you're shocked by how many types of apples there are, you may find it even more surprising that there used to be a lot more. Mother Jones says thousands of varieties grew in the U.S. before certain types were selected and promoted by the apple industry, leaving the rest behind.

The staying power of this fruit is overall positive since it is hydrating and contains useful vitamins. Apples are considered by some to be the ultimate healthy snack, as indicated by the saying, "An apple a day keeps the doctor away." Keep in mind that apples will last for weeks in the refrigerator, so unless you plan on eating them quickly, you may want to consider keeping them cooled.