Water is an elixir for the body, mind and soul, we all know that. With this in mind, staying hydrating all year round should be at the top of everyone’s list of health priorities. Not drinking enough water can have dire consequences. 

Dehydration can cause various issues including tiredness, skin problems, headaches, low blood pressure, breathing difficulties, abdominal pain, fever, fast heart rate, and muscle cramps. When thinking of the best ways to stay hydrated however, thoughts turn to the drinks we sip throughout the day. But taking a closer look at what you eat could help you hit those all-important hydration goals.

According to the British Nutrition Foundation, food provides 20% of the average person’s total daily fluid intake. There’s a long list of food items that are primed for providing great hydration. Here we explore the most water rich foods and why they should be a part of your diet. 

Watermelon

The most water rich food is watermelon. This fruit is generally reserved for consumption during the summer months, but we recommend feasting on a watermelon snack all year round to enjoy the benefits of its 92% water content.

Thanks to its high water content, it gives you plenty of taste without the calories, which is great if you’re looking to prevent weight gain as it leaves you feeling fuller for longer.

With all that water you’d think they’d be no room for anything else. Watermelon is however high in vitamin C, vitamin A and magnesium. It’s also high in antioxidant lycopene, which has been studied for its cell damage reducing properties in heart disease and diabetes sufferers.

In addition to watermelon, cantaloupe melon is particularly nutritious and water rich containing 90% water in a 177g serving.

Strawberries

With 91% water content, strawberries are a sweet fruit with plenty of goodness. Eating a portion of strawberries will also boost your fibre, antioxidant, vitamin and mineral count. Strawberries are particularly rich in vitamin C, manganese and folate, a combination that reduces inflammation in the body and protects against several diseases, including heart disease, Alzheimer’s, cancer, and diabetes.

Peaches

Peaches are another filling and low calorie fruit variety. The juicy centre offers 89% water along with a plethora of vitamins and minerals. Eat your peaches with the skin on to feel the complete health benefits. The skin contains chlorogenic acid (CGA), an antioxidant also found in apples, pears, sweet potatoes, carrots, tomatoes and, coffee.

Oranges

You’ll find 118ml of water in a single orange plus fibre, vitamin C, potassium and a range of other health boosting nutrients. Their antioxidant levels are also high, with oranges rich in the anti-inflammatory flavonoids that prevent cell damage.

As well as eating oranges, drinking orange juice and other citrus juices has been proven to unlock excellent health benefits as this study from the University of Granada found:

“The antioxidant activity of citrus juices and other foods is undervalued, experts say… Orange juice and juices from other citrus fruits are considered healthy due to their high content of antioxidants, which help to reduce harmful free radicals in our body, but a new investigation shows that their benefits are greater than previously thought.”

Lettuce

Lettuce is well-known for being water rich – it boasts 96% water content – but it’s not so well-regarded for providing anything else of nutritional value. Unbeknown to most however, lettuce delivers 5% of our daily folate requirement, a mineral that is essential for preventing birth defects in unborn babies. Lettuces are also high in immunity boosting and bone-health enhancing vitamin K and A.