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slices of watermelon on a stick laid on table


Drinking eight glasses (or more!) of water per day can seem like a daunting task. However, many people do not realize that roughly 20% of your daily water intake comes from ingesting solid foods, especially certain fruits and vegetables.


Your body still needs you to drink water. But you can also quench your thirst and ensure your body is staying hydrated by incorporating these 12 water-based foods into your diet.



This vegetable has the highest water content of any solid food and is perfect in salads, or simply on its own. The flesh of cucumbers is primarily composed of water, but it also contains vitamin C and caffeic acid. These additional benefits are proven to help soothe swollen eyes, reduce swelling, and promote healing for a sunburn.

Water content: 96.7%


Iceberg Lettuce

This lettuce typically gets overlooked because most health experts often recommend darker greens such as spinach or romaine lettuce. While these dark leafy greens contain higher amounts of fiber and nutrients, they do not provide the same water content as iceberg lettuce. This crispy lettuce has the highest percentage of water and is a great carb-free substitute for tortillas and hamburger buns.

Water content: 95.6%



Like all foods that are high in water content, celery has very few calories – just six calories per stalk! With additional benefits including being full of fiber and water content, celery is an excellent snack for filling you up and curbing your appetite.

Water content: 96.7%



These root vegetables are refreshing and are the perfect addition to your spring and summer salads. Each bite provides you with a burst of spicy-sweet flavor, and they’re filled with antioxidants.

Water content: 95.3%



Sliced and diced tomatoes can be easily added to many meals including fresh salads, sandwiches, pasta, and hamburgers. A cherry tomato, basil leaves, and a small piece of mozzarella skewered with a toothpick make for a quick and easy appetizer.

Water content: 94.5%


Green Peppers

These colorful peppers are a great addition to many meals and are rich sources of some of the best nutrients available. Vitamin C, thiamine, vitamin B6, and folic acid are some of the many benefits these peppers can provide.

Water content: 96.7%



Not only does this vegetable have a lot of water, but these florets are also packed with vitamins and phytonutrients that have been directly linked to lowering cholesterol and fighting cancer, including breast cancer.

Water content: 92.1%



This is the one fruit people immediately think of when it comes to water-filled fruits. This juicy melon is full of flavor, water, and it is also among the most abundant sources of lycopene, a cancer-fighting antioxidant found in red fruits and vegetables.

Water content: 91.5%



Consuming spinach is a simple task because of its pure flavor and crunch. Pile raw spinach leaves on your sandwich, make a simple salad, or throw a few handfuls into your morning smoothie for a “hidden veggie” effect. Spinach is rich in lutein, potassium, fiber, and brain-boosting folate.

Water content: 91.4%



All berries are great for hydration, but strawberries are easily the best option for increasing your water content. Whether mixed up in a smoothie or simply enjoyed just as they are, this flexible fruit has a natural sweetness everyone loves.

Water content: 91%



Similar to cauliflower, consuming broccoli is a great way to add nutritional benefits into your diet including fiber, potassium, vitamin A, and vitamin C. Broccoli also hosts a significant amount of sulforaphane, a potent compound that boosts the body’s protective enzymes and flushes away cancer-causing chemicals.



This melon is 90% water and is packed with refreshingly rich flavor. For just 56 calories per cup, one serving also provides 103.2 percent of your daily value of vitamin A.

Water content: 90%


The Many Benefits of Water

Being adequately hydrated can help to ward off fatigue, keep you feeling full longer, and boost your metabolism. Keep your body running efficiently by staying hydrated and making healthy food choices. You may even find yourself benefiting in unexpected ways when the time comes for your bi-annual dental exam. After all, healthy teeth and gums need hydration too!


Let Tompkins Dental know how you’ve been keeping track of your water intake at your next cleaning and exam.


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