Foods High in Water

Foods High in Water

IN THIS ARTICLE YOU LEARN

1. Why You Need Water
2. Foods With Water

Your body needs water to function. Because you constantly lose water through breathing, perspiration, urine, and bowel movements, you have to replenish your body’s water supply regularly.

Research originally recommended that you drink 8 ounces of water eight times a day. However, newer guidelines suggest that you drink water when you’re thirsty — unless you require extra water due to your activity level, where you live, whether you are pregnant or breastfeeding, and your health. If you let thirst be your guide, you will likely meet your body’s hydration needs.

According to the National Academies of Sciences, Engineering, and Medicine, adequately hydrated women consume an average of 2.7 L of water each day, while men consume about 3.7 L daily. These values cover fluids from water, other beverages, and food.

Why You Need Water

Water is essential to your survival. In your body, waterworks by:

1. Regulating your body temperature
2. Moistening your eyes, nose, and mouth tissues
3. Protecting your organs and tissues
4. Bringing nutrients and oxygen to your cells
5. Lubricating joints
6. Flushing out waste products
7. Dissolving minerals and other nutrients for your body to use.

If you lose more water than you take in, you can easily become dehydrated. Common causes of dehydration include vomiting, diarrhea, fever, infections, and not drinking enough water in hot climates or when exercising. The symptoms of dehydration in adults are:

1. Extreme thirst
2. Less frequent urination
3. Dark-colored urine
4. Fatigue
5. Dizziness
6. Confusion

The symptoms of dehydration in babies or young children include:

1. Dry mouth and tongue
2. No tears when crying
3. No urine in their diaper for three hours
4. Sunken eyes or cheeks
5. Sunken soft spot of the top of their head
6. Irritation or lack of emotion

If left untreated, dehydration can lead to serious problems, such as:

1. Urinary tract infections
2. Kidney stones or kidney failure
3. Seizures
4. Low blood volume shock (a life-threatening amount of oxygen in your body)
5. Heat Injury (heat cramps, heat exhaustion, or life-threatening heatstroke)

Foods With Water

Although 80% of your daily water intake usually comes from beverages, the other 20% usually comes from foods.

Here are 27 foods high in water:

1. Cucumber
   Because it is 95% water, one serving of cucumber has only 8 calories. Cucumber is also a good source of fiber, vitamin K, and vitamin A.
2. Tomatoes
   Tomatoes are a rich source of water as one cup of sliced raw tomato contains 170.14 g of water.
3. Watercress
   The high amount of water in watercress is surely one of the reasons this vegetable topped the list of “powerhouse fruits and vegetables” compiled by the Centers for Disease Control and Prevention.
4. Apples
   Per a 100-gram serving, apples have 85.56 g of water, making them a perfect snack for staying hydrated.
5. Celery
   Celery is a healthy vegetable that is made mostly of water. A single cup of it contains 115 g of water.
6. Lettuce
   Water makes up over 95% of raw lettuce. In addition to helping you stay hydrated, lettuce helps with bone strength, vision, and sleep.
7. Watermelon
   This juicy fruit gets its name from containing 92% water serving as a great snack for staying hydrated. Watermelon is also power-packed with beneficial nutrients and is a great source of antioxidants.
8. Peaches
   Although the fiber content in peaches makes them a filling food, they are made up of 85% water.
9. Broth
   The broth is a soup base often made by simmering bones in water with seasonings. You can add vegetables to the broth to make it extra hydrating.
10. Zucchini
    One cup of zucchini contains 90% water and contains 1 g of fiber that keeps you feeling full.
11. Carrots
    This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.
12. Spinach
    Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.
13. Cauliflower
    You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it — roast it to keep in the nutrients.
14. Soup
    No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well — and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats — even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.
15. Watermelon
    This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.
16. Strawberries
    They’re 91% water and also have lots of antioxidants, especially flavonoids — chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.
17. Yogurt
    It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.
18. Oatmeal
    Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day — as long as you watch the added sugar.
19. Grapefruit
    That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.
20. Cantaloupe
    Cantaloupe is a healthy fruit that provides a significant amount of water and many health-promoting vitamins and minerals.
21. Peaches
    Peaches are rich in water, fiber, and antioxidants, in addition to several vitamins and minerals that may promote hydration and provide many other health benefits.
22. Oranges
    Oranges are a great source of water, fiber, antioxidants, and several nutrients and may help prevent kidney stones and several illnesses.
23. Skim Milk
    Milk is rich in water, vitamins, and minerals, and has been shown to help people maintain proper hydration, especially after exercise.
24. Bell Peppers
    Bell peppers may provide a number of health benefits due to the high amounts of water and nutrients they contain, particularly vitamin C.
25. Cabbage
    Eating cabbage may help several aspects of your health, including hydration. This is due to its water, nutrient, and antioxidant contents.
26. Coconut Water
    Drinking coconut water is especially helpful for hydration because it’s rich in water and electrolytes.
27. Cottage Cheese
    Cottage cheese contains lots of water and protein, in addition to vitamins and minerals that may provide health benefits.