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Need something cooling to help you through the scorching summer? Drinking water is a must to keep you hydrated. If you don’t drink enough and dehydration kicks in, you’ll be dealing with fatigue, muscle cramps, mottled skin and headaches, your blood pressure could drop, your heart rate elevate, and if you don’t correct the water balance, organ failure could follow. But don’t worry. You can stay hydrated not just with regular water but by eating fruits and vegetables with a high water content. So carry on and check out our guide to the most hydrating foods for the summer!
Put down the sports drinks and start meeting your daily water intake with healthy foods that energize!
Not only do the fruits and veggies listed below help you stay hydrated, but they also help you stay full so you can reach your weight-loss goals. We’ve got leafy greens, cruciferous vegetables, and citrus fruits as some of our tastiest water-rich foods. They are also rich in disease-fighting antioxidants, like beta-carotene, lycopene, lutein, and zeaxanthin. The more colorful the better!
Without further ado, here are the most hydrating foods for summer from highest percent water to lowest.
Water content: 96%
Top nutrients: Vitamin K, vitamin C, potassium, magnesium, manganese
Top health benefits: Lower blood sugar, digestion, anti-cancer, skin health, bone health, heart health, brain health
Water content: 96%
Top nutrients: Vitamin K, vitamin A, folate, manganese, potassium
Top health benefits: Diabetes management, heart health, vision health, bone health
Water content: 95%
Top nutrients: Vitamin K, folate, vitamin C, manganese, potassium, calcium
Top health benefits: Diabetes management, vision health, heart health, fetal development, anti-inflammation, digestion
Water content: 95%
Top nutrients: Vitamin C, folate, vitamin B6, manganese, potassium
Top health benefits: Anti-cancer, digestion, anti-fungal, heart health, blood pressure management, skin health
Water content: 95%
Top nutrients: Vitamin A, vitamin C, vitamin E, folate
Top health benefits: Anti-aging, vision health, bone health, anti-cancer
Water content: 94%
Top nutrients: Vitamin C, B vitamins, folate, vitamin K, manganese, potassium, phosphorus, magnesium
Top health benefits: Immune boosting, anti-cancer, skin health, reducing PMS symptoms, heart health, bone health
Water content: 94%
Top nutrients: Vitamin C, vitamin A, vitamin K, vitamin E, folate, manganese, potassium, magnesium, copper, phosphorus, lycopene
Top health benefits: Anti-cancer, heart health, skin health, gut health, vision health, diabetes management
Water content: 92%
Top nutrients: Vitamin A, vitamin C, B vitamins, citrulline, magnesium, potassium, manganese, copper, iron, phosphorus, lycopene
Top health benefits: Heart health, anti-inflammation, anti-cancer, skin health, muscle recovery, athletic performance, digestion
Water content: 92%
Top nutrients: Vitamin C, folate, vitamin K, vitamin B6, manganese, potassium, magnesium
Top health benefits: Lower blood sugar, arthritis relief, immune boosting, wound healing, heart health, anti-cancer
Water content: 92%
Top nutrients: Vitamin C, vitamin K, folate, vitamin B6, pantothenic acid, manganese, potassium, phosphorus, magnesium
Top health benefits: Anti-cancer, anti-inflammation, heart health, detoxification, brain health
Water content: 92%
Top nutrients: Vitamin C, vitamin A, vitamin B6, vitamin E, B vitamins, folate, manganese, potassium, capsanthin, lutein
Top health benefits: Vision health, anemia prevention, lower cholesterol, immune boosting, skin health, heart health
Water content: 92%
Top nutrients: Vitamin C, vitamin K, folate, B vitamins, manganese, potassium, calcium
Top health benefits: Anti-inflammation, heart health, digestion, immune boosting, lower blood pressure, lower cholesterol
Water content: 90%
Top nutrients: Vitamin A, vitamin C, folate, vitamin K, B vitamins, potassium, magnesium, copper, manganese
Top health benefits: Keto friendly, anti-inflammation, exercise recovery, immune boosting, gut health
Water content: 90%
Top nutrients: Vitamin C, vitamin A, folate, B vitamins, manganese, potassium, phosphorus, copper, calcium
Top health benefits: Diabetes prevention, kidney stone prevention, immune boosting, lower cholesterol, bone health
Water content: 90%
Top nutrients: Vitamin C, vitamin K, vitamin E, folate, potassium, copper, manganese, magnesium, calcium
Top health benefits: Asthma management, digestion, heart health, eye health, immune boosting, skin health, anti-inflammation
Water content: 89%
Top nutrients: Vitamin C, vitamin A, niacin, vitamin E, vitamin K, potassium, copper, manganese
Top health benefits: Anti-cancer, anti-diabetes, blood pressure management, eye health, heart health
Water content: 87%
Top nutrients: Vitamin C, vitamin A, folate, thiamin, potassium, calcium, magnesium, copper, citric acid
Top health benefits: Immune boosting, anti-cancer, heart health, lower blood sugar, digestion, kidney stone prevention, anemia prevention
Water content: 86%
Top nutrients: Vitamin C, B vitamins, folate, manganese, copper, potassium, magnesium, bromelain
Top health benefits: Digestion, anti-cancer, anti-inflammation, arthritis relief, immune boosting, exercise recovery
Water content: 85%
Top nutrients: Vitamin C, vitamin K, vitamin E, folate, manganese, potassium, copper, magnesium, selenium
Top health benefits: Keto friendly, lower blood sugar levels, anti-cancer, brain health, heart health, digestion, eye health
Water content: 84%
Top nutrients: Vitamin C, vitamin K, vitamin E, manganese, copper, anthocyanins
Top health benefits: Keto friendly, anti-aging, immune boosting, anti-cancer, heart health, brain health, diabetes management
There you have it! Juicy fruits, crispy veggies, and flavorful superfoods to satisfy all your hydration needs. Whether you whip them up in a smoothie or juice them up to replace a few glasses of water, they’ll be working overtime to strengthen your immune system, optimize digestion, and protect your eyes, bones, muscles, and heart from everyday wear and tear!
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