Water You Can Eat: When Drinking Is A Challenge, Try These 20 Hydrating Foods

9. Iceberg Lettuce

We know that we’re supposed to be eating plenty of dark, leafy greens, but iceberg lettuce is the best for adding crunch to a salad or burger. All lettuce has a high water content, but iceberg weights in at a whopping 96 percent water. It’s also only about 10 calories per cup, which makes it a great option for bulking up your burger, salad, or lettuce wrap.

10. Grapes

This one seems obvious, right? But poppable, portable grapes are delicious, easy to eat, and 80 percent water, so they’re a great way to hydrate and refuel at the same time.

Photo: pixabay/vidiaviola
Photo: pixabay/vidiaviola

11. Yogurt

Yogurt can be quite the nutritious snack if you watch out for added sugar. Plain yogurt, perhaps a little bland, can easily be dressed up with fruit or a spoonful of honey, and it’s a great snack for anyone that has difficulty swallowing or whose stomach needs gentle foods. Yogurt is about 88 percent water and is a good source of probiotics (which promote a healthy digestive system) and calcium.

Photo: pixabay/ponce_photography
Photo: pixabay/ponce_photography

12. Broccoli

This one is a little surprising—broccoli doesn’t seem like it would rank high on the water-rich foods list. But it’s proudly 91 percent water. And step aside, kale, broccoli is a king among vegetables. It has disease-fighting phytonutrients, antioxidants, vitamins, and plenty of fiber. You can munch on it raw, or steam it to mellow out the taste and add it to pretty much anything.

Photo: pixabay/hagelund
Photo: pixabay/hagelund

Article continues below

Our Featured Programs

See how we’re making a difference for People, Pets, and the Planet and how you can get involved!

13. Jell-O

This is another one that isn’t exactly packed with vitamins and minerals, but it’s one of the most fun ways to eat your water! In fact, because Jell-O is liquid at room temperature, it counts toward your daily fluid intake, so consuming a cup of Jell-O gives you a cup of water. This doesn’t meant that Jell-O is a nutritious snack, but it’s a great way to hydrate and treat yourself at the same time!

Photo: Adobe Stock/sabyna75
Photo: Adobe Stock/sabyna75

14. Tomatoes and Tomato Sauce

Tomatoes are technically a fruit, but they’re as nutritious as a vegetable, and they’re nearly 95 percent water. They’re a good source of lycopene, which helps protect against cancer, and they also boast high amounts of potassium and vitamins A and C. Try adding chopped tomato to your cottage cheese for a nutritionally supercharged breakfast.

Tomato sauce is about 90 percent water and packs a lot of the same nutrients, but make sure you get less processed sauces that don’t load up on added sugars and salt.

15. Oranges

One medium orange contains almost 100 percent of your daily recommended amount of vitamin C, and oranges are about 87 percent water. If you’re worried about sticky fingers, peel one and eat the inner sections rather than slicing it up.

Photo: pixabay/pixel2013
Photo: pixabay/pixel2013

16. Soup

No kidding, right? Water and broth-based soups are about 92 percent water and fill you up without a lot of calories. Canned soups tend to have a high sodium content, but if you whip up a big pot of soup chock full of veggies on the weekend, you’ll have a week’s worth of meals that are almost as convenient and much more healthy.

17. Cantaloupe

All melons are great for hydration. They’re sweet and easy to eat, and cantaloupe is 90 percent water and provides 120 percent of your daily recommended amount of immune-boosting vitamin A in just one cup.

Photo: pixabay/jill111
Photo: pixabay/jill111

18. Strawberries (and really, any berries)

We all know that berries are full of antioxidants, vitamins, and fiber. Strawberries are generally one of the more affordable berries in the produce section, and they’re about 91 percent water. Strawberries may also help reduce inflammation, protecting you against heart disease, diabetes, and Alzheimer’s.

Photo: pixabay/croisy
Photo: pixabay/croisy

19. Bell peppers

The nice thing about bell peppers (one of many) is that they’re not as sticky or drippy as many high-water fruits, but they still contain about 92 percent water. They’re also a great source of vitamin B and potassium.

20. Kiwi

There are other fruits that have as much water as a kiwi, but we chose kiwi for our final spot because they are so fun to eat! Just cut one in half and scoop out the flesh with a spoon. It’s nature’s perfect fruit cup! Kiwi is made of about 85 percent water and, cup for cup, kiwi has more potassium than bananas.

Photo: pixabay/rawpixel
Photo: pixabay/rawpixel

Ideally, we should also be drinking plenty of water, but for those who struggle to get enough because of dementia, swallowing issues, or disease treatment, having a snack that provides hydration along with energy is a huge plus. When drinking’s a struggle, make sure your what you eat does double duty by choosing high-water foods! Stay healthy, friends!

Support Research

Fund Diabetes research and care at The Diabetes Site for free!

Whizzco