8 Foods With High Water Content, For Maximum Hydration

by | Mar 22, 2023 | Nutrition

Hydration is key, so it stands to reason that you chug tons of water all day, right? Wrong. While maximising your water intake is important, you can also take in foods with high water content. Per one study, it’s not just hydration that’s a boon when eating your water. “In the last years, several investigations have suggested that water intake and retention could have important implications for both weight management and body composition,” the authors note. The study found that there’s a positive correlation between having a healthy body composition and adequate water intake. “The improvement of water intake and water balance could be useful for overweight and obesity prevention,” the study says.

If you’re looking at upping your water intake, look to foods with high water content. Not only do these deliver an extra dose of nutrients and electrolytes, they’ll go a long way toward getting more water in your system. Plus, chugging bottle upon bottle of water isn’t for all of us. Here, the foods with high water content.


Ok, this one is obvious. Cucumber is so great in green juices because it’s mostly water and contains only 8 calories in a 52g serving. They’re also high in nutrients like vitamin K, potassium and magnesium. Cucumber sandwich, anyone?


91% of the weight of a strawberry is made of water. Plus, they’re incredibly high in vitamin C, folate and manganese. Eat them as they are, or blend them up and add to smoothies (even more water).


These juicy red dudes are far more than just tart goodness. Not only are they high in vitamin C and lycopene (key for good oral health, bone health, and blood pressure), but they’re over 90% water. Eat cherry tomatoes as they are, or add them to your meals, roasted and flavoured with garlic. Yum.


100 grams of cauliflower gets you more than 59 ml of water (that’s more than half!), as well as 3 grams of fibre. Not only is cauliflower the new low-carb darling (clutch for low-carb pizza bases, cauli rice and more), but it’s also home to a variety of nutrients.

Cottage cheese

Surprise, surprise! Not only is cottage cheese an amazing source of protein and healthy fats, but about 80% of its weight is also water. Stock up on this and spread over crackers, sandwiches or eat it with cucumber as a snack.

Plain yoghurt

Standing at 75% water, plain yoghurt also delivers important nutrients like calcium, potassium and protein. It’s also clutch at reducing your hunger pangs, because of its high water and protein content.


Since broths are just savoury bowls of water, it’s about 92% water, but depending on what you put in it, a broth can become a super-hydrating and healing meal. Consider boosting your broth with chilli, ginger and garlic for its anti-inflammatory properties. Also, drinking broth regularly won’t only fill you up but could also help your weight loss since it’s so low in calories.


Not only is this a low-calorie summer staple, but it’s also nutrient-dense, containing vitamin C, vitamin A, magnesium and lycopene. It’s also about 92% water, so blend it up and drink fresh watermelon juice to stay hydrated.

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