Hydrate Your Body With High Water Content Fruits and Vegetables In Your Diet

Water makes up about 60% of the body=s weight. For the body to function properly, we need to consume about two quarts of water (or liquid) per day. Every system in your body depends on water. Water regulates body temperatures, eliminates toxins, carries nutrients and oxygen to the cells, and provides a moist environment for body tissues and joints.  Water needs vary but depend on the food a person eats, environmental temperature and humidity, a person=s activity level and other factors. Fruits and vegetables contain large quantities of water in proportion to their weight. When these foods are eaten, the water can be absorbed by the body. The following table provides the water content of several popular raw fruits and vegetables.

Hydrating Foods

 Drink eight to 10 glasses of clear fluids daily and eat one to two juicy fruits and veggies per meal to stay hydrated.  The list below contains the most hydrating foods. .Grapefruit contains only 30 calories and is comprised of 90 percent water. Phytonutrients called limonoids, found in grapefruits, can be detoxifying and may inhibit tumor formation of cancers.Coconut water is comprised of 95 percent water. It is one of the most popular ways to hydrate the moderate intensity athlete. Coconut water differs from coconut milk because it is found in young coconuts only. It may be a poor choice for high intensity or endurance athletes because of its relatively low carbohydrate and low sodium content.

Hydrating Potassium Foods

Potassium is the predominant positively charged electrolyte in body cells.  The flow of potassium and sodium in and out of cells maintains the normal functioning of the heart, brain, kidney and skeletal muscles.  Potassium is important for muscle contraction and the rhythm of the heart. The majority of potassium in the body is stored within the cells, so small changes in the concentration of potassium in the bloodstream can have serious health consequences. The most hydrating potassium rich foods are:
Cantaloupe which provides 29 calories and is made up of 89 percent water. Cantaloupe is an exceptionally good fruit for supporting energy production through its efficient carbohydrate metabolism and ability to keep the blood sugar stable.

Strawberries contain 23 calories and are made up of approximately 92 percent water. Strawberries rank as the fourth strongest antioxidant rich fruit.  The polyphenols found in strawberries aid in regulating the blood sugar response in active individuals.

Hydrating Sodium Foods

Sodium is a required element for normal body functions. It is lost in sweat and urine and is replaced by diet. The body has a remarkable ability to maintain sodium and water balance throughout a variety of conditions. During exercise, especially in hot weather, more salt is lost in sweat per hour than can be replaced by food or even sport drinks. The body can tolerate a slight degree of imbalance, but only for a short period of time. Hydrating through sodium-rich foods such as celery can be a powerful addition to diet.

Celery is considered to be a powerful electrolyte food. As little as two to three mineral-rich stalks of celery can replenish an athlete’s sodium, potassium, magnesium, calcium, phosphorus, iron and zinc levels after intense exercise.

Soups: Whole fruits and veggies are the most hydrating way to “eat your fluid”, but if you’re looking for substance that you can chew on, choose a soup that may contribute to your daily fluid needs! Look for low-sodium brands of stock, or even better, make your own. Flavor your soup with plenty of herbs, and spices and sea salt to taste. Fill your soup with many vegetables for a bowl full of hydration.

Hydrating Magnesium Foods

Magnesium is an essential mineral which acts as a co-factor for over 300 enzyme systems, including those that control the metabolism of glucose.  Magnesium has a strong independent role in controlling blood pressure and is thought to be an important factor in preventing heart attacks. The most hydrating magnesium rich food is broccoli.

Broccoli is part of the cruciferous vegetable family. It contains 90 percent water and many health supporting compounds which are anti-inflammatory, others protect DNA with their antioxidant capacity, anti-cancer nutrients are found in broccoli and those that help to detoxify the vast number of potential toxins that we encounter each day.

Make your own flavored, zero-calorie water by filling a water infuser with basil, mint, lavender, citrus, strawberries, or cucumber. Drop into a pitcher of water. Chill 30 minutes to allow the flavors to disperse.

Add High Water Content Fruits and Vegetables to Your Diet for Weight loss

Include in your diet things that contain more water like tomatoes and watermelons. These things contain 90 to 95 % water so that there is nothing that you have to lose by feasting on them. They fill you up without adding to the pounds.

Eat fresh fruit instead of drinking fruit juice. Juice is often sweetened but fresh fruits have natural sugars. When you eat fruit, you are taking in a lot of fiber, which is needed by the body, and fruits of course are an excellent source of vitamins.

If you do have a craving for fruit juice then go for fresh fruit juice instead of these that contain artificial flavors and colors. Or even better, try making your own fruit juice taking care not to sweeten it with too many calories.

Choose fresh fruit to processed fruits. Processed and canned fruits do not have as much fiber as fresh fruit and processed and canned fruits are nearly always sweetened.

Increase your fiber intake. Like I mentioned, the body needs a lot of fiber. So try to include in your diet as many fruits and vegetables as you can.

Go crazy on vegetables. Vegetables are your best bet when it comes to losing pounds. Nature has a terrific spread when it comes to choosing vegetables. And the leafy green vegetables are your best bet. Try to include a salad in you diet always.

Eat intelligently. The difference between man and beast is that we are driven by intelligence while beasts are driven by instinct. Don’t just eat something because you feel like eating it. Ask your self whether your body really needs it.

Eating fruits and vegetables with high water content can help satisfy nutrient recommendations and keep you hydrated. If you don’t drink the recommended amount of water in a day, fruits and vegetables can provide you with supplemental fluid, keeping you nourished and healthy. Water-rich fruits and vegetables are popular choices for juicing, snacking and dieting.

Water is essential for plant growth, reproduction and nutrient utilization. As with humans, water makes up a substantial percentage of the total mass of a plant. Fruits and vegetables, which are typically the edible portion of a plant, are thought of as storage centers for water and nutrients. Depending on the type of plant, the water content in most fruits and vegetables accounts for approximately 70 to 95 percent of their weight.

Water Content of Fruits

According to the University of Kentucky the following fresh fruits have a water content of 85 percent or higher: apricot, blueberry, orange, peach, pineapple, plum and raspberry. Melons such as cantaloupe and watermelon have some of the highest water content, at more than 90 percent. These melons are good choices for snacking because they contain less sugar than many other fresh fruits.


Items Food Water Percent
  Weight(g) Weight(g) Water
Apple 138 116 84
Apricot 106 92 86
Banana 114 85 74
Blueberries 145 123 85
Cantaloupe 160 144 90
Cherries 68 55 81
Cranberries 95 82 87
Grapes 92 75 81
Grapefruit 123 112 91
Orange 140 122 87
Peach 87 76 88
Pear 166 139 84
Pineapple 155 135 87
Plum 66 56 85
Raspberries 123 106 87
Strawberries 149 136 92
Watermelon 160 146 92

Water Content of Vegetable

Many vegetables have a water content of more than 90 percent. The University of Kentucky lists the following fresh vegetables as having some of the highest water content: celery, cucumber, iceberg lettuce, tomato and zucchini. Other nutrient-rich vegetables with high water content include broccoli, green cabbage, cauliflower, eggplant and spinach. Vegetables are excellent sources of antioxidants, minerals and fiber.

Items Food Water Percent
  Weight(g) Weight(g) Water
Broccoli 44 40 91
(green) 35 32 93
(red) 35 32 92
Carrots 72 63 87
Cauliflower 50 46 92
Celery 40 38 95
Cucumber 52 50 96
Eggplant 41 38 92
(iceberg) 20 19 96
Peas (green) 72 57 79
(sweet) 50 4 6 92
(white) 112 88 79
Radish 45 43 95
Spinach 28 26 92
Zucchini 65 62 95
(red) 123 115 94
(green) 123 114 93

 Virtually all food has some water in it. Natural, whole foods have the highest water content. Fruit and vegetables contain 80 to 98 percent water. Eating dense vegetables such as cucumbers, tomatoes, jicama, beets, carrots or celery with a meal or snack is one of the easiest ways to improve your hydration.

High Water Content Vegetables And Fruits For Low Blood Sugar

Many people today suffer from diabetes, a disease in which the blood contains high levels of sugar.

Vegetables that have high water content may help lower your blood sugar.

Certain vegetables may help people with diabetes because the high amounts of water help to flush out toxin and other harmful wastes from the body, balancing the sugars in the blood.

If you have high  blood sugar levels, you can take steps to help lower it. Foods such as avocados, cabbage, cucumbers, and tomatoes are all high in water content and fiber and have been shown to lower blood sugar in the body. These fruits and vegetables are not only good for you, but they are also low in calories.

By eating these vegetables with high water content, your body does not convert them into sugar quickly, but uses them as a source of fuel, slowly giving you energy throughout the day.

Another tip when you have high blood sugar is to avoid the vegetables with high starch content such as potatoes because the body quickly converts them into sugar, rather than a burning fuel slowly. Drink plenty of water, to keep you hydrated, to help remove toxins and lower blood sugar levels.

If you want a snack, try celery, which too has high water content. A few other fruits and vegetables with high water content include watercress, raspberries, leeks, strawberries and citrus.

They will help keep the blood sugar at an acceptable level and they are high in nutritional value too.

Water Content of Fruits & Vegetables

Apples             85%
Apricots           85%
Bananas            76%
Bean Sprouts       92%
Broccoli           91%
Cabbage Raw        92%
Cantaloupe         91%
Carrots Raw        88%
Cauliflower Raw    91%
Celery             94%
Cherries raw       80%
Coconut Dried       7%
Collards boiled    91%
Corn, Sweet Fresh  74%
Cucumbers Raw      96%
Eggplant Raw       92%
Grapefruit Raw     88%
Grapes             82%
Kale               87%
Lettuce Head       96%
Okra Boiled        91%
Olives             80%
Onions             89%
Oranges            86%
Papayas Raw        89%
Parsley Raw        86%
Peaches Raw        90%
Pears Raw          82%
Peas Raw           81%
Peppers Green      94%
Pickles Dill       93%
Pineapple Raw      85%
Plums Raw          87%
Potatoes Raw       85%
Pumpkin Canned     90%
Radishes Raw       95%
Raspberries        81%
Rutabagas Boiled   90%
Spinach Raw        92%
Squash Boiled      96%
Strawberries Raw   90%
Sweet Potatoes
  Boiled in Skin   71%
Swiss Chard        94%
Tomatoes Raw       93%
Watercress Raw     90%
Watermelon         93

16 Replies to “Hydrate Your Body With High Water Content Fruits and Vegetables In Your Diet”

  1. What an amazing amount of helpful info! That was a lot of work and much appreciated. It’s good reminders about how we need to stay hydrated and that drinking water is not the only thing that will help us out.

    1. ((((♥))))_ Om peace blessings and happiness….

      `•.,(¯`•´¯) ♥
      `•., .•´
      ¸.•´¸.•´¨) ¸.•*¨)
      (¸.•´ (¸.•´ .•´¸¸.•´¯`•–> ♥ NaMa§tE!! The real truth is that water is one of the best cures for our most common ailments. Doctors almost never write a prescription for water and yet look what all it can treat: allergies, asthma, depression, high blood pressure, diabetes, headaches, chronic fatigue syndrome, colitis, alcohol dependency, lower back pain, neck pain, and on and on. Lol..Sharing is caring!! Thanks beloved for stopping by to read and comment. We’re glad you like it <3~ looking forward to more of your visits and comments.

  2. Hey there! I know this is kinda off topic but I was wondering
    if you knew where I could get a captcha plugin for my comment form?
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