Not Just Water… Your Food Might Be the Key to Daily Hydration

While drinking water remains the primary way to stay hydrated, many people may not realize that the foods we eat every day can also be a significant source of water. According to a report published on the Harvard Health website in July 2024, many foods — even some unexpected ones — play an effective role in meeting the body’s fluid needs.

Nancy Oliveira, a dietitian at Brigham and Women’s Hospital affiliated with Harvard University, points out that some vegetables can contain up to 95% water. These include celery, cucumber, and romaine lettuce, which are excellent options for boosting hydration, especially on hot days or during physical activity. Fruits also play an important role — varieties like green grapes, plums, and even corn contain between 70% and 90% water. This makes them ideal snacks that provide hydration along with natural sugars, fiber, and essential nutrients.

Interestingly, some foods that seem dry or “low in moisture” also contain a notable amount of water. For example, whole wheat bread retains some moisture, and both nuts and cooked salmon contain enough water to contribute — albeit to a lesser extent — to the body’s fluid balance.

If you’re looking to increase your hydration through your diet, water-rich foods like cucumber, celery, romaine lettuce, watermelon, cantaloupe, oranges, grapefruit, strawberries, and grapes can help significantly. These foods not only provide water but also supply valuable vitamins and minerals, making them healthy snacks throughout the day.

Including water-rich foods in your diet doesn’t replace the need to drink water, but it’s an effective and supportive way to stay hydrated — especially in hot weather or during physical exertion. So next time you eat a meal, remember: what you eat may quench your thirst more than you think.