The Takeaway Hydrating fruits like watermelon, strawberries, and citrus contain 85 to 92 percent water and can help you meet your daily fluid needs. These fruits also provide important nutrients like vitamin C, fiber, potassium, as well as antioxidants that support immune function, promote eye health, and help reduce inflammation. While eating fruit is a healthy way to stay hydrated, remember that everyone’s fluid needs are individualized and may vary based on activity level and environment. Talk to your doctor or a registered dietitian if you have any questions about your daily fluid needs and how to meet them.
Peaches Stone fruit, such as peaches and plums, have a water content of 88 percent, making them a sweet way to stay hydrated, says Lydon. One medium peach contains 80 calories, 2.6 g of fiber, and 1.6 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e597629765e89f9-c51d-4af4-90ec-004bf8772581 Plus, peaches are a moderate source of vitamin A, vitamin C, and potassium.e60dc2a1-f33c-4a05-9b50-8e3e8e59762994af0116-305c-4dcb-a0e5-aa03c0fb2835 Lydon suggests adding fresh peaches to a salad with mozzarella. You can also add them to smoothies or yogurt or grill them alongside meat like pork chops or chicken.e60dc2a1-f33c-4a05-9b50-8e3e8e59762994af0116-305c-4dcb-a0e5-aa03c0fb2835
Strawberries Berry lovers, rejoice! Strawberries come brimming with water — 92 percent — as well as other nutrients, making them the perfect fruit to snack on or add to your smoothie .e60dc2a1-f33c-4a05-9b50-8e3e8e597629be37cd4a-d089-4137-9bc0-cf9175d6ab59 A cup of halved strawberries has 3 grams (g) of fiber , giving you about 11 percent of your DV, which makes it a good source.e60dc2a1-f33c-4a05-9b50-8e3e8e59762949b4e051-f029-4b73-aa48-0314c2d16a6e And that’s good news because fiber helps keep your hunger and blood sugar under control and may even reduce the risk of developing conditions like heart disease and diabetes.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a752177a-cdec-4e00-a1d4-8f5443da361e Strawberries are also vitamin C stars — 1 cup has a whopping 89.4 mg of the vitamin, which fully covers your DV, making them (obviously) an excellent source.e60dc2a1-f33c-4a05-9b50-8e3e8e59762949b4e051-f029-4b73-aa48-0314c2d16a6e Hydrating berries also provide heart health perks , too. Research suggests eating 1 cup of strawberries daily may lower blood pressure , cholesterol levels, and inflammation . They may also lower the odds of developing certain cancers and even support how your brain functions.e60dc2a1-f33c-4a05-9b50-8e3e8e59762996c2ed55-38b2-4fb2-9792-791cf178d1eb Enjoy strawberries raw — they’re delicious as-is — or add them to salads or your a.m. meal. “One of my favorite ways to add fruit to a meal is adding strawberries to yogurt and granola for a parfait,” says Lydon.
Watermelon It’s no surprise that watermelon is hydrating — heck, the word “water” is even in the name! The refreshing fruit that’s a staple at summer cookouts and beach days is 92 percent water and is packed with vitamins and minerals. At 23 milligrams (mg) per medium slice, watermelon also comes bursting with vitamin C , making up 25 percent of your Daily Value (DV). Plus, watermelon is a good source of vitamin A and potassium. Vitamin A is crucial for eye and skin health, while vitamin C helps with the immune system and nerve function. Meanwhile, potassium lowers blood pressure and also helps your nerves function properly. And potassium has more perks: “Potassium has been shown to play a role in helping to maintain water balance as well as helping to offset muscle cramping,” says Kimberlain. Enjoy a watermelon slice as-is, or add cubed watermelon to feta cheese and fresh mint as a side dish for a refreshing treat, suggests Lydon.
Feeling parched? Yes, you could reach for a glass of water , but you can also bite into a juicy piece of fruit to help get your hydration fix. “Consuming fruit can be a sweet way to boost nutrition and help contribute to your body’s overall fluid needs,” says Kara Lydon, RD , a dietitian in private practice in Boston. After all, making sure you stay hydrated is essential for health, as it helps regulate your body temperature, aids in ridding the body of waste, supports nutrient absorption, and helps keep your body and mind running efficiently.e60dc2a1-f33c-4a05-9b50-8e3e8e59762928a8176e-6248-4f66-9ce1-8300f4f1e56c Up to 20 percent of your overall water intake can come from the foods you eat, including fruits, vegetables, and dairy products, says Lydon.e60dc2a1-f33c-4a05-9b50-8e3e8e59762928a8176e-6248-4f66-9ce1-8300f4f1e56c And fruits also come with other hydrating perks. “The naturally occurring electrolytes found in some fruits, such as potassium , may help usher water into your body’s cells faster,” she notes. Just know that there’s not a “one size fits all” hydration recommendation. “Everyone’s fluid needs are individualized and may vary if you are exercising or working outside,” says Amy Kimberlain, RDN , a dietitian and certified diabetes care and education specialist based in Miami. In general, if you don’t often feel thirsty and your urine is light yellow in color, that means you’re adequately hydrated.e60dc2a1-f33c-4a05-9b50-8e3e8e59762928a8176e-6248-4f66-9ce1-8300f4f1e56c Ready to help hydrate with fruit? Find some top sources and their water content below. default Help hydrate your body by noshing on juicy fruits like watermelon, oranges, and raspberries.
Pineapple Not only do pineapples provide natural sweetness and some serious hydration perks — they contain 85 percent water — they come with additional sizable health benefits, as well.e60dc2a1-f33c-4a05-9b50-8e3e8e59762987d62359-7fe1-489c-82ad-2df72184d880 With a mere 82 calories, you’ll score plenty of vitamin C and 2.3 g of fiber per cup.e60dc2a1-f33c-4a05-9b50-8e3e8e59762987d62359-7fe1-489c-82ad-2df72184d880 And the perks of pineapple continue: “Pineapple also contains an enzyme called bromelain, that helps break down proteins and aid in digestion,” says Kimberlain. The fruit has been used medicinally for hundreds of years in Central and South America, and research is currently exploring whether bromelain may also help improve inflammation, swelling, and sinusitis .e60dc2a1-f33c-4a05-9b50-8e3e8e59762926918ef7-a9e1-477f-a583-c4d939b47781 Other than eating a delicious slice of pineapple as-is, Lydon suggests throwing pineapple and mango into a smoothie with Greek yogurt or avocado .
Cantaloupe While watermelon gets much of the melon hydration hype, cantaloupe’s water content is nothing to take for granted. Not only will cantaloupe hydrate you on a hot day (or a cold day, for that matter) due to its 90 percent water content — you’ll also score other impressive nutrients with each slice.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290857e969-48b1-4c68-be83-7668f12b1385 For example, one large wedge of cantaloupe delivers about 1 g of fiber and 11 mg of vitamin C packed into just 39 calories.e60dc2a1-f33c-4a05-9b50-8e3e8e5976290857e969-48b1-4c68-be83-7668f12b1385 Cantaloupe also delivers on vitamin A and beta carotene, which gives cantaloupe its orange hue. Beta carotene is a powerhouse antioxidant that helps support the immune system, promotes eye health, reduces inflammation , and may lower the risk of cancer.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e2752b23-c8b9-4fc5-bd80-db916bf7bb29 Other than eating cantaloupe by the slice, try adding cubes to a salad, blending it in a smoothie, or dicing it into a salsa.e60dc2a1-f33c-4a05-9b50-8e3e8e597629e2752b23-c8b9-4fc5-bd80-db916bf7bb29
Raspberries Along with providing major hydration perks, these little red gems come loaded with other good-for-you bonuses. In addition to being 86 percent water, raspberries are fiber phenoms. One cup provides a whopping 8 g of fiber at only 64 calories. The berries also deliver big on vitamin C — in each cup you get 32 mg, making them another excellent source.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a2ace95f-086f-4f8b-aa5b-13b3151ff279 Raspberries also give you 0.8 mg of manganese.e60dc2a1-f33c-4a05-9b50-8e3e8e597629a2ace95f-086f-4f8b-aa5b-13b3151ff279 That might not seem like a lot, but it’s about 40 percent of your DV, making them an excellent source. Manganese helps protect your cells from getting damaged, keeps your bones strong, helps your immune system, and aids in the process of blood clotting.e60dc2a1-f33c-4a05-9b50-8e3e8e59762999d8314e-8d9a-4011-bb5b-da93a0556472 While you can always eat raspberries on their own, try throwing some in your cereal, yogurt, or oatmeal, or making a raspberry-filled (healthy!) dessert, like this Mini Raspberry Keto Cheesecake .e60dc2a1-f33c-4a05-9b50-8e3e8e5976299ff6c871-a2f6-4df1-b9f6-1b9a64baa2f6
Apricots Tangy and tart, apricots — another stone fruit — can hit the spot when it comes to keeping you hydrated, with 86 percent water. They also deliver when it comes to nutrition.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b1d8cb01-934d-4f9d-bdd6-5e0fbd4e1d9e One regular apricot packs a mere 17 calories and provides almost 1 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b1d8cb01-934d-4f9d-bdd6-5e0fbd4e1d9e They also contain loads of nutrients, including vitamin A, beta carotene, and potassium. Apricots come jam-packed with antioxidants, as well.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f6be861-252c-435a-b28a-8e98481a4b74 Bite into a juicy apricot as a snack or mix them with oatmea l, yogurt, or trail mix. You can also add them to your favorite charcuterie board or cook them with chicken or fish for a sweet and savory meal.e60dc2a1-f33c-4a05-9b50-8e3e8e5976291f6be861-252c-435a-b28a-8e98481a4b74
Oranges If you ever played soccer as a child, there was nothing more refreshing than biting into a few orange slices at halftime. Not only will eating oranges help quench your thirst with 87 percent water, but they offer nutrients like vitamin C, potassium, and antioxidants, says Kimberlain. Take vitamin C, which oranges are renowned for. One regular orange contains about 83 mg of the vitamin, which covers your DV. Not only that, it also packs 232 mg of potassium.e60dc2a1-f33c-4a05-9b50-8e3e8e597629657dd225-6a29-4338-be3a-df437afcc14c Picking a whole fruit, not the liquid form, is key, though. This way you get that nutritious fiber that oranges boast. For a little perspective, a 4-ounce cup of 100 percent OJ gives you a mere 0.3 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e597629b0c041b4-885f-4612-b516-46b84764d03e On the other hand, a medium orange has more than 3 g of fiber, which is 11 percent of your DV.e60dc2a1-f33c-4a05-9b50-8e3e8e597629657dd225-6a29-4338-be3a-df437afcc14c
Cranberries You may think of cranberries as strictly a Thanksgiving food, but it might be worth eating more of these tiny red fruits to reap their hydration and health perks. Raw cranberries not only contain 87 percent water, they also pack 14 mg of vitamin C per cup, as well as 3.6 g of fiber.e60dc2a1-f33c-4a05-9b50-8e3e8e59762923da13d0-1092-4f62-98c3-ea98ae21ccd3 If you think cranberries may be too bitter for your tastebuds to eat by the handful, consider slicing them up and adding them to your next grain bowl or salad, or use them as a garnish on your next meat or fish dish.
Grapefruit Oranges often steal the show when it comes to “most popular” citrus fruits, but grapefruit comes packed with even more water. They’re 91 percent water.e60dc2a1-f33c-4a05-9b50-8e3e8e597629df69bd74-bb2a-4d1a-a968-126ba6ec5404 In addition, a small grapefruit has 2.5 g of fiber, and only 65 calories. And like other citrus fruits, you’re getting plenty of vitamin C .e60dc2a1-f33c-4a05-9b50-8e3e8e59762972817613-5921-42b6-9902-b89dd4e4ad36 A serving of grapefruit also has 208 mg of potassium, making it an excellent option to eat after exercise .e60dc2a1-f33c-4a05-9b50-8e3e8e59762972817613-5921-42b6-9902-b89dd4e4ad36 “In addition to its water content, the naturally occurring sugars and electrolytes found in citrus fruits make them a great postworkout recovery snack, when paired with a source of protein,” says Lydon. Try teaming up your grapefruit with Greek yogurt . A 7-ounce container of low-fat Greek yogurt contains 146 calories and nearly 20 g of protein.e60dc2a1-f33c-4a05-9b50-8e3e8e597629bd6ad258-6c86-4ab5-a500-faf132055198 Protein is great postexercise because it gives you the nutrients you need to repair your muscles.e60dc2a1-f33c-4a05-9b50-8e3e8e597629302b4c19-9853-4188-9f96-736575e6a11d Another one of Lydon’s favorite ways to enjoy grapefruit? “Broil grapefruit and serve it over oatmeal ,” she suggests.
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