We’re seeing record-high temperatures this summer (and going into fall), which means that staying hydrated is more important than ever. That’s why foods for hydration should be part of your daily diet—after all, one third of the human body is composed of water—and while we can survive a month without food, going without water is lethal after just four days.
Water is necessary for almost every function of our body—and while the “eight glasses a day” rule may be a “quasi-fact” according to Michael Hartman, PhD, there are guidelines: about 11.5 cups for women and 15.5 cups for men. If you’re not hitting these goals, you may be dehydrated, which leads to fatigue and headaches, low blood pressure, muscle cramps, skin problems, and much more.
But it’s not only beverages like water that can help with hydration. Your diet can be a source of water too. Here are 10 foods to help with your water intake—because foods that are rich in water can help fight dehydration.
How to tell if you’re dehydrated
First thing’s first: Are you dehydrated? Possibly. Studies show that up to 28% of adult Americans are dehydrated, with the number climbing higher the older you get (it’s also harder to stay hydrated with age).
There are quite a few signs to look for if you’re wondering if you’re part of that 28%. Yes, of course there’s the classic and most obvious symptom—you’re thirsty!—though other signs are less well-known. Getting headaches, feeling dizzy, dull skin that lacks bounce, and a change in the color of your urine could all be signs that you’re dehydrated.
Foods for hydration
Cucumbers
Cucumbers top the list of super-hydrating foods. Made of 96% water, cucumbers are a low-calorie, high-fiber food that is also filled with vitamin C, the antioxidants flavonoids and tannins. Additionally, a single medium-sized cucumber meets about half your daily goal for vitamin K.
Lettuce
No filler food here! This humble vegetable actually has surprising benefits. Made of 96% water, it’s also a fantastic source of fiber (the darker the color leaf, the better for you) along with vitamins C and A to support healthy skin and eyes.
Tomatoes
Whether small or giant, from beefsteak or San Marzano, this summer fruit provides plenty of hydration. Tomatoes contain 95% water and are filled with lycopene and beta-carotene antioxidants that help lower cancer risk, strengthen bones, and preserve skin.
Radishes
Typically forgotten, the humble and simple radish has 95% water. They are also a mini superfood, fantastic for detoxifying the body, as well as filled with vitamin C and potassium to help with heart health.
Celery
Celery juice is a staple in wellness routines for a reason: The vegetable is not only made of 95% water, but it’s also packed with vitamins, minerals, and fiber to help cleanse and fight inflammation in the body.
Zucchini
Steamed, baked, or raw: Zucchini is made up of 93% water, along with vitamins A, E, and C, skin-beautifying antioxidants that cooking at high temperatures can neutralize.
Watermelon
It’s a summer staple for a reason. Watermelon is made up of 92% water and is also rich in antioxidants, vitamins, and minerals, such as vitamin A, vitamin C, and magnesium.
Strawberries
A true summer treat, strawberries are incredibly thirst-quenching: 91% of their weight comes from water itself. In addition, this healthy food is a source of antioxidant lycopene, which protects the skin from UV rays, and vitamin C, which stimulates collagen.
Cantaloupe
The cantaloupe melon contains 90% water. In addition, this fragrant fruit is rich in vitamin A, which is vital, especially in summer, for healthy skin.
