Water is as important as oxygen to lead a healthy life. Your body cannot function properly without enough water, which comprises 60 percent of your body weight. Water plays many crucial roles in the body, from detoxification to absorption of nutrients.
Health experts recommend drinking water throughout the day to keep the body hydrated. However, water is not the only way to keep the body hydrated.
You can include water-rich fruits in your diet for proper hydration. According to the Institute of Medicine, 20 percent of most people’s water intake comes from food.
Eating more water-rich fruits has other health benefits, too. Such fruits are low in calories and help with weight loss. They are rich in minerals, vitamins, antioxidants and fiber that are important for good health. Water-rich fruits also help flush waste and toxins out of the body.
Aim to eat water-rich fruits with about 85 percent or higher water content. You can eat the fruits raw, or make smoothies or juices.
Eat 2 cups of fruits per day to provide your body with fluids. However, take care not to consume too many fruits, as they do contain some calories.
Here are the top 10 fruits with the highest water content.
Water content: 92%
Watermelon is one of the most water-rich fruits you can eat. It contains essential rehydration salts – calcium, magnesium, potassium and sodium – that help keep the body hydrated and largely reduce the chance of dehydration.
According to a 2009 study by University of Aberdeen Medical School researchers, watermelon helps hydrate the body twice as effectively as a glass of water after an intense workout.
In addition, watermelon is a good source of vitamins A and C, beta-carotene and lycopene, which keep your body fit and healthy. Lycopene also protects the body from ultraviolet (UV) light.
You can eat watermelon as it is, or add it to your fruit salads and smoothies. You can even keep a water pitcher in the refrigerator with watermelon cubes in the bottom.
Water content: 92%
All berries are good foods for hydration, but strawberries are the best with 92 percent water. They also contain vitamin C, potassium, fiber and folic acid. The fiber in strawberries has a satiating effect, keeping you feeling full so you do not indulge in unnecessary snacking.
In addition, these berries are a sodium-free, fat-free, cholesterol-free, low-calorie food. Strawberries offer a wide range of health benefits, from anti-aging effects to supporting cardiovascular health.
Adults as well as children like their sweet, slightly tart flavor. Eat a handful of ripe strawberries daily as a healthy snack. You can also blend a few strawberries in your favorite smoothie.
In addition to strawberries, cranberries, blueberries and raspberries also have a high water content.
Water content: 91%
This juicy, tangy fruit is also one of the most hydrating fruits with 91 percent water content. Grapefruit also contains important electrolytes that help prevent dehydration.
It is high in soluble fiber and vitamin C, and contains smaller amounts of vitamins A, B-complex, E and K. It also has calcium, folate, phosphorus, potassium and several phytonutrients.
Regular intake of grapefruit can lower your insulin level, help control your appetite, protect against the common cold, aid in weight loss, make your skin beautiful and lots more.
Try eating half a grapefruit at breakfast or drink a glass of freshly squeezed grapefruit juice daily.
Note: This fruit may interact with certain medications like blood pressure medications and may not be suitable for women with hormone sensitive conditions.
Water content: 90%
Cantaloupe, also known as muskmelon or mush melon, is another high water content fruit with 90 percent water.
Cantaloupe also contains potassium, an important electrolyte that can be lost during sweating and cause dehydration. Other vital nutrients found in cantaloupe are vitamins A, C and K, protein, fiber, folate, calcium and iron.
Regular intake of cantaloupe reduces the risk of obesity, diabetes and heart disease, while promoting healthy skin and hair. It also provides protection against a range of diseases and conditions from the common cold to cancer.
You can add some ice to fresh-squeezed cantaloupe juice for a refreshing drink in the summer. You can also use cantaloupe to make delicious cold soup or tasty smoothies.
Water content: 88%
Peaches contain about 88 percent water content, making them a great solution to beat dehydration. Fresh peaches are juicy and taste great. They are a rich source of vitamins, minerals, antioxidants and various other chemical contents.
Peaches contain vitamins A, C and K as well as fiber, potassium, folate, iron, magnesium, phosphorus, and manganese.
At the same time, they are low in calories and contain no saturated fats. Peaches help fight obesity and prevent related diseases like diabetes, metabolic syndrome and cardiovascular disease.
You can muddle ripe peaches into your glass of lemonade, iced tea or water to make a refreshing drink. Another option is to add sliced peaches to your oatmeal, yogurt and cold cereals.
Water content: 87%
Pineapple is another fruit with high water content. It has 87 percent water. It is a powerhouse of nutrients, such as vitamins A and C, thiamin, calcium, potassium, phosphorus, manganese, folate and fiber.
Pineapple also contains a proteolytic enzyme called bromelain that has many health benefits. Additionally, it is low in sodium and fat.
This fruit is both juicy and fleshy that helps keep your body hydrated and cleanses your body to get rid of harmful toxins. Moreover, pineapple boosts your immune system, improves digestion, promotes eye health and makes your bones strong.
You can have fresh pineapple juice or make yummy pineapple popsicles during the hot summer. You can also enjoy it as a fruit snack or add it to fruit salad, stir-fry and soups.
Water content: 87%
Oranges also make the list of best water-rich fruits with 87 percent water content. They are low in calories but full of nutrients, such as vitamins A, B and C as well as calcium, magnesium, niacin, potassium, phosphorus, manganese, choline, selenium and copper.
They also have more than 170 phytochemicals and over 60 flavonoids with strong anti-inflammatory and antioxidant effects.
This delicious fruit with a tangy flavor and uplifting smell can prevent dehydration and promote overall health. Regular intake can boost your immune system, improve your skin, promote heart health, reduce cholesterol levels and fight certain cancers.
Eat 1 to 2 oranges or a glass of freshly squeezed orange juice daily. You can also include oranges in smoothies, soups, stews, cocktails and salads.
Water content: 86%
They are also a good source of vitamins A and C, copper and phytochemicals called carotenoids. This low-calorie fruit also contains significant amounts of both insoluble and soluble fiber.
Apricots help support muscle function, regulate heartbeat, prevent heart disease, reduce bad cholesterol levels and offer protection against many types of cancer.
The best way to enjoy apricots is as a healthy snack. You can also add sliced apricots to salads, smoothies, oatmeal or cereals.
Water content: 85%
Plums are another fruit with high water content at 85 percent that can help you stay hydrated during the summer. This fruit is an excellent source of potassium, an important electrolyte that keeps the body hydrated.
It also contains an assortment of healthy nutrients, such as vitamins A, C, K and B as well as iron, phosphorous, magnesium, calcium and dietary fiber. They are also low in calories.
Regular intake of plums can help manage high blood pressure, reduce stroke risk, protect against cancer and provide relief from indigestion, influenza and anxiety-related problems.
Eat a few ripe plums as a healthy afternoon snack. You can also add plum pieces to fruit salad, smoothies or a glass of mixed fruit juice.
Water content: 84%
Eat an apple daily to keep the doctor away. In addition to the 84 percent water content, apples are a nutritional powerhouse containing important nutrients, such as vitamins C and B-complex (riboflavin, thiamin and vitamin B6), dietary fiber, calcium, potassium, phosphorus and several phytonutrients.
This fruit boosts the immune system, improves digestion, promotes heart health, makes skin healthy and improves vision. It can also reduce the risk of cancer, hypertension, diabetes and heart disease.
All like the crispy, crunchy and juicy taste of apples. Wash an apple thoroughly and eat it unpeeled at breakfast. You can also add diced apples to fruit or green salads.