7 Healthy and Hydrating Foods

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7 Healthy and Hydrating Foods

Written by Melinda Hershey, Staff Writer

If you're trying to live a healthy lifestyle, you've probably heard that it's important to drink water. Staying hydrated combats fatigue, flushes out toxins, and can even help you lose weight by enhancing fullness levels (plus, we often mistake thirst signals for hunger signals).

But you don't have to just drink your water--you can eat it, too! There are plenty of nutritious foods that contain a high water content to keep your body functioning at its best. As a bonus, foods that have more water usually have fewer calories than foods that contain less water. Here are seven foods you should munch on to add a little extra H2O to your day.


Believe it or not, your green childhood nemesis is made of 91% water! Broccoli contains 20 calories per cup and is a great source of fiber, calcium and vitamin C.

Eat your water: Try this healthy Chinese takeout recipe. It's packed with hydrating broccoli and protein-rich beef!


Tart and tangy grapefruit is made up of 91% water and only has 104 calories per fruit. Plus, just one serving supplies 120% of your daily value for vitamin C.

Eat your water: The combination of baby greens and grapefruit make this simple salad recipe a hydration powerhouse.


Thirsty? Eat more salad! The humble spinach leaf is made up of 92% water and is just 7 calories per serving. Fill up on leafy greens for a healthy dose of vitamin A, vitamin C and fiber.

Eat your water: This vegetarian couscous recipe packs in two servings of water-heavy veggies per portion.


Eggplant is one of the most misunderstood vegetables in the produce section. But don't let its shiny purple exterior and spongy texture scare you away! Eggplant is made of 92% water and contains just 20 calories per serving. Incorporate it into your diet for a good source of fiber and antioxidants.

Eat your water: H2O-rich tomatoes and zucchini add even more hydrating benefits to this veggie-packed stuffed eggplant recipe.


It's no surprise that sweet and juicy strawberries are made up of 92% water. As a bonus, one serving of these ruby-red gems provides you with just 50 calories and nearly 150% of your daily value for vitamin C!

Eat your water: Refresh and re-hydrate with this low-fat smoothie recipe.


This saucy Italian-food staple is made up of 94% water! At just 27 calories per serving, tomatoes are a great source of antioxidants, lycopene, and vitamins A and C.

Eat your water: Get double the hydration from tomato and spinach in this veggie pasta salad recipe.


Made up of 96% water, cucumber is your best friend in hot weather! At 8 measly calories per serving, it's also a great source of fiber and vitamin K, and may help reduce inflammation in the body.

Eat your water: Cool off and sneak in some extra hydration with this healthy party appetizer--individual cucumber cups!

This slideshow has been reviewed by Tanya Jolliffe, SparkPeople's healthy eating expert

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Member Comments on this Slideshow

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4/28/2017 3:35:53 PM

Love strawberries and spinach salad. Love most veggies and fruits raw.


4/28/2017 3:34:29 PM

Love strawberries and spinach salad. Love most veggies and fruits raw.


4/25/2017 3:10:50 PM

BLUEDAWN51's SparkPage
Most of these I already eat but grapefruit will interfere with my meds.


4/18/2017 11:54:07 PM

had spinach and strawberries today. mmmmm


4/7/2017 2:14:22 AM

KACEYSW's SparkPage
Very informative! Glad to have the info.


3/21/2017 10:45:06 AM

MAYIE53's SparkPage
I enjoy most of these water rich foods, especially in the summer months when I can harvest some of them fresh from my garden.


3/10/2017 6:47:17 AM

MARTINE14's SparkPage
I love all the seven veggies and fruits shown in the slide show. Also love pomelo, which is a kind of Chinese grapefruit. I eat it raw, pealed, and the pulp taken out of its skin.


2/28/2017 12:58:09 PM

MARILYN1014's SparkPage
I eat several of these. I can't have grapefruit due to medication but these are all good reminders to put on the grocery list.


2/27/2017 9:00:26 PM

Hydrating foods are yummy.


2/20/2017 1:44:32 PM

CATLADY1955's SparkPage
I eat most of these daily. Unfortunately, my anti-inflammation diet does not allow citrus.


2/17/2017 10:06:42 AM

I drink plenty of water, but I need to eat more veggies.


2/9/2017 12:08:13 PM

ELONKA1's SparkPage
Good point that should everyperson no mattter 4'10 or 6'5 drink 8 glasses water daily? Also, what's the problem drinking 8 glasses of water or other beverage?


12/22/2016 12:28:43 AM

I eat many of these foods routinely. Since I still have problems with 8 glasses of water that is a very good thing.


12/18/2016 8:02:15 PM

TUKARAMA's SparkPage
A slideshow? Feels like click bait ha ha...
What is wrong with just writing text these days?


10/30/2016 12:15:22 PM

I eat tomatoes, spinach, broccoli and cucumbers every day in a veggie bowl. I love grapefruit, so I'll try that too, to add to my water consumption. I hydrate all day long as I live in Florida, and drink plenty of water before and after my workouts.

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