Health experts have long recommended drinking at least eight 8-ounce glasses of water every day. Many people need even more water than this, especially on hot days or days when they’re physically active. However, drinking plain water is not the only way you can stay hydrated. There are also many healthy foods that have a lot of water. Try increasing your water intake with some of these tasty foods.


Melons are high in water. They are also high in vitamin C, potassium, magnesium, folate, fiber and other essential nutrients. Watermelon has the highest amount of water and the lowest number of calories at just 46 calories per cup. Honeydew and cantaloupe are also great choices, and they have 55 to 60 calories per cup. Melons are naturally sweet, and their fructose is healthier than eating treats with added table sugar.


Citrus fruits are also high in water. Eating just one orange, grapefruit or tangerine provides your entire recommended daily allowance of vitamin C. It’s best to eat slices of the whole fruit rather than the juice. This is because the whole fruit contains fiber, which helps your body balance your blood sugar level. The fiber also helps you feel full and promotes good colon health. Citrus fruits also contain folate, potassium, calcium, thiamine, niacin and vitamin B6. They also provide other vital nutrients, including phosphorus, magnesium, copper, riboflavin and pantothenic acid.

Other Fruit

Grapes are an excellent source of water. You can freeze them and enjoy them on a hot day. They’re also tasty and fresh. Grapes contain 27% of the daily recommended intake of vitamin C and 28% of your daily recommended intake of vitamin K. Grapes are also high in thiamine, riboflavin, copper, potassium and manganese. Red grapes have the most vitamins, but all varieties are high in water and excellent for your health.


Foods commonly prepared as vegetables, although several are technically fruits, are also high in water. A plump tomato only has about 32 calories, but it provides about four to six ounces of water equivalent. Tomatoes are high in vitamin C, vitamin A, vitamin K and potassium. Cucumber is another hydrating vegetable. One cucumber contains 4% of your daily fiber, 3% of your vitamin C and just 16 calories if you leave the peel on it. Zucchini is another option for staying hydrated. One big zucchini has about 100 calories, 3.2 grams of fiber and about 8 ounces of water. It also includes calcium, iron, magnesium, phosphorus, and potassium.

Boost Your Beverages

Drinking plain water gets boring after a while, and many kids shy away from it. Boost water’s flavor with slices of melon or citrus. Strawberry and kiwi slices also taste great in water. You could freeze the juice or puree of overripe fruits and add this to smoothies as a tasty and nutritious way to maintain the right level of hydration throughout the day.