Drinking water is essential for our health —- however, it alone is insufficient to provide the hydration our bodies crave. Water is the primary building block for cells because it fuels them with nutrients, regulates body temperature, lubricates joints, prevents infection, and affects our sleep and overall mood. Luckily, you can increase your hydration levels and maintain the normal body water percentage with a variety of fruits, vegetables, and other beverages.
Foods to Increase Body Water Percentage
Water makes up approximately 50%–75% of a human’s body weight and is essential to every organ. A body can function properly only if it consumes 68 oz (around 2 liters) of water daily, which accounts for about 80% of one’s daily water intake. To achieve the ideal body water percentage, the other 20% should come from nutrition. Here are the top seven foods that contain over 85% water, which makes them excellent hydration choices.
Iceberg Lettuce (Water Content: 96%)
Iceberg lettuce tops our chart as the food with the highest water percentage. One cup of lettuce (around 72 grams) contains approximately 1.9 oz (59 ml) of water. This vegetable also has many nutritional benefits. It is an excellent source of folate, fiber, and vitamins K and A, which keep bones firm and improve sleep and the immune system.
The combination of water and fiber it contains will keep you full longer. Iceberg lettuce is light on calories (only 10 per cup), making it an excellent choice for those who want to drop a few pounds. You can eat it as a salad or a tortilla wrap.
Cucumber (Water Content: 95%)
In addition to being made primarily of water, cucumbers have only eight calories per serving. Eating large quantities will help you achieve a healthy water weight percentage without compromising your diet. They are a good vitamin K, potassium, magnesium, and fiber source. Furthermore, this vegetable contains cucurbitacins that have anti-diabetic properties, while fisetin reduces inflammation.
Add them to your salad or sandwiches, put them in soups, snack on them with hummus, or use them to make a refreshing drink by adding lime and mint.
Tomatoes (Water Content: 94.52%)
Did you know that one cup of raw sliced tomato contains 6 oz (170 ml) of water? Moreover, their nutrition profile is just as impressive. Consuming tomatoes will keep your immune system, skin, and eyes healthy, as the food is high in vitamins A and C, folate, and fiber. They are also loaded with antioxidants like lycopene, which help prevent cell damage and may lower the risk of prostate cancer and heart disease.
You can add a couple of tomato slices to your sandwiches, enjoy them cooked in soups, or use them in a homemade sauce.
Spinach (Water Content: 92%)
With 92% water content, spinach is a staple for smoothies and salads. This nutritional powerhouse boasts a high iron content, which plays a role in transporting oxygen throughout the body and boosts the immune system. It also contains fiber, magnesium, potassium, and calcium.
Blend it with fruits for smoothies, use it as a salad, or prepare a homemade pesto sauce. It contains very few calories per serving, so you can consume it often, all the while knowing your body water weight percentage is on point.
Skim Milk (Water Content: 92.4%)
If you feel like you don’t get enough hydration from drinking water, try adding skim milk to your daily meal plan. This is a fat-free healthy beverage you can sip on its own, pour over a bowl of cereal, or use for cooking. It contains protein, riboflavin, phosphorus, and vitamins A and B12.
Aside from that, it is rich in electrolytes, essential for rehydrating the body, especially after strenuous exercise. Skim milk is also a good choice for people who are lactose intolerant.
Cantaloupe (Water Content: 90%)
Cantaloupe or muskmelon is a delicious summer snack high in vitamins C and A and fiber. One cup of this nutritious fruit has around 3.9 oz (118 ml) of water per serving and two grams of fiber, which will keep you full longer. Cantaloupe is packed with beta-carotene, a powerful antioxidant
Cantaloupe or muskmelon is a delicious summer snack high in vitamins C and A and fiber. One cup of this nutritious fruit has around 3.9 oz (118 ml) of water per serving and two grams of fiber, which will keep you full longer. Cantaloupe is packed with beta-carotene, a powerful antioxidant that keeps your skin and eyes healthy. You can eat it on its own, add it to smoothies, or mix it into fruit salads.
Peaches (Water Content: 89%)
Peaches mainly stand out for their sweet flavor and juiciness, but eating this fleshy fruit also contributes to a normal body water percentage. They are nutrient-dense, providing plenty of vitamins like K, C, A, and E, two grams of fiber, and one gram of protein. Try eating them with the skin because it is loaded with antioxidants. With only 50 calories on average, they make a wonderful addition to every smoothie, salad, or salsa.
Staying hydrated is extremely important, especially in the summer months. Losing only 2% of your body water weight is enough to begin experiencing dehydration symptoms, such as headache, fatigue, and even loss of consciousness.
For this reason, doctors and health experts recommend drinking several glasses of water per day, with the addition of water-rich food. Try consuming the foods mentioned above regularly, and use a smart scale such as Eros to keep track of your body water levels.