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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2/4/2016 6:22:20 PM

AALLEY2's SparkPage
Love grapefruit, I hated being on high cholesterol med, couldn't eat or drink grapefruit.


2/2/2016 11:55:23 AM

LUV2DNS's SparkPage
All those food are delicious.
I love eggplant, but enjoy it mainly fried with breading. That makes it quite high in calories, but other recipes just didn't seem as delicious.


1/26/2016 3:59:42 PM

Unfortunately grapefruit is NOT ok for lots of people because of its interactions with medication and should NOT be on this list. Lots of other good fruit or vegs could be such as grapes and apples.


1/22/2016 10:28:48 AM

This is a delicious way to get more water!


1/22/2016 1:40:48 AM

MARCIALS51's SparkPage
Got some good ideas.


1/21/2016 8:48:15 AM

Lots of my favourites in here!


1/12/2016 11:18:07 AM

SONYYAB's SparkPage
Cucumbers, love them.


1/4/2016 12:44:49 PM

Love fruit for fiber!


1/3/2016 8:41:47 AM

LOVED "reading "this article by SEEING the photos! Learned something new ~broccoli and eggplant have so much water content!


12/15/2015 10:19:23 AM

RENEETC1's SparkPage
Most of these are in our house, but in extreme moderation since DH is on a low potassium diet, and many of these food are high in potassium. As much as we love grapefruit (Texas Ruby Reds) we're both on medications that don't go well with grapefruit.


12/15/2015 8:57:29 AM

Wow! Broccoli 91% water!


12/14/2015 7:50:26 AM

Like this article. Always knew certain foods had more water but have never had a list, and with recopies to boot! Great Job! Will try them all!


12/14/2015 12:58:15 AM

INSPIRED1314's SparkPage
Awesome, these are some of my weekly food choices that I love. Who would have known the edible water within. I was thinking watermelon. Thank you for the eyeopener. Edith


11/17/2015 9:09:03 PM

WOW. I am SHOCKED that broccoli has as much water as strawberries. Hard to believe


11/3/2015 10:48:38 PM

BLUEROSE's SparkPage
Kiwi fruit is 84% water!

Comment Pages (6 total)

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