Water-Rich Foods to help you stay hydrated.

variety of fruits splashing in water

Everyone has heard the recommendation to “drink eight glasses of water a day,” but have you ever stopped to consider why it is said to us so frequently or whether you should follow it?
Research has shown that drinking enough water is crucial for maintaining cognitive function, lowering the risk of kidney stones, assisting with digestion, and managing weight, among other health benefits. Many people find it challenging to drink water throughout the day, especially on colder days, but there is good news! There are water-rich foods that can help you stay hydrated.

Here are some excellent foods with high water content.

  • Strawberries*
    Did you know that water makes up 91 percent of the weight of a strawberry? They are extremely high in vitamin C, but they are also a great source of fibre, and antioxidants, both of which help to reduce inflammation. A fantastic power food that will help you meet your daily water needs.
  • Cucumbers
    The most hydrating food there is may be cucumbers. About 95% of it is water. Additionally, they are also a good source of fibre, vitamin K, and vitamin A. They are easy to add to one’s diet and only have about 8 calories in half a cup.
  • Apples
    There is a reason they say an apple a day keeps the Dr away. Apples are great contributors to staying hydrated as they contain around 85.56g of water in just a 100g serving. Low in calories and a good source of vitamins, antioxidants, and fibre makes Apples a great snack option.
  • Celery
    Super healthy and hydrating as it is mostly made of water. Celery is around 95% water and low in calories making it a beneficial weight loss food. Includes a number of beneficial minerals, including vitamin K, which helps prevent heart disease and other bone-related disorders like osteoporosis. It can also aid with constipation, and bloating as well as it can assist in reducing glucose levels.
  • Lettuce
    In addition to having about 59ml of water per cup, lettuce has a number of additional health advantages, including meeting your daily requirements for folate. It are also rich in vitamins K and A, lettuce supports a strong immune system and healthy bones. All forms of lettuce have a high water content, with iceberg lettuce having the highest at 95%.
  • Tomatoes
    Another superfood with hydrating properties is the wonderful and adaptable tomato. A medium tomato is a source of immune-strengthening vitamins A and C and can carry about 118ml of water. Due to their high water content, they are low in calories and high in fiber and disease-preventing antioxidants.
  • Grapefruit
    About 118ml of water can be found in just one half of a grapefruit. They also include a lot of fiber, antioxidants, vitamins and minerals such as vitamin A, potassium, and folate.
    It provides around 120% of your daily recommended intake of vitamin C, promotes weight loss, helps lower blood pressure, cholesterol, and sugar levels. You can easily incorporate it into your diet by eating it as a snack or by adding some in salads or smoothies.
  • Zucchini
    Zucchini holds various health benefits in addition to containing around 90% water. Zucchini provides a source of vitamin C contributing around 35% of your daily needs. Zucchini also promotes healthy digestion and is high in antioxidants.
  • Water Melon*
    hydrating and bursting with benefits to your health. Each cup of watermelon has about 118 milliliters of water and is a good source of magnesium, vitamin A, and C. It can help lessen oxidative cell damage because it is low in calories and high in antioxidants.


**Please note some foods can be only be enjoyed occasionally if on the Slender Wonder program depending on which phase you are on.

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