6 Healthy and Hydrating Veggies

Drinking plenty of fluids throughout the day is key to staying properly hydrated, but it’s not the only way to replenish your body’s water stores. In addition to keeping a filled water bottle on hand, there’s a variety of foods you can eat — especially hydrating vegetables and fruits — that are naturally full of water to help you meet daily hydration needs.

How much water do you need per day?

While everyone’s fluid needs will be different depending on a variety of physical, genetic, and environmental factors, a good hydration target goal is to drink somewhere between eight and 12 cups (64 and 96 fluid ounces) of fluids per day.

Hydrating vegetables that are high in water

1. Cucumbers

The rumors are true: Cucumber is one of the most hydrating veggies you can find (though it’s actually a fruit!), and it can be up to 95% water. Whether in salads, salsas, infused beverages, or a refreshing gazpacho, there are so many tasty ways to use refreshing cucumber in your cooking.

2. Tomatoes

Another botanical fruit that’s often regarded and used as a veggie, the humble tomato is rich in water, measuring up to 95%. The culinary possibilities of this summer favorite are truly endless, starring in dishes from nearly every cultural cuisine. Pastas, sandwiches, raw salads — the list goes on and on. But eating them raw provides the most hydration.

3. Mushrooms

If you’ve ever sauteed mushrooms before and seen them shrink, you’ll know these fantastic fungi give off a serious amount of water when cooked. Mushrooms contain up to 93% water. Whether you go with a common, culinary mushroom like button, portobello, or crimini, or an adaptogenic variety like reishi, turkey tail, or shiitake, you’ll be sure to get a healthy dose of water when served raw.

4. Lettuce

One big reason why salads of crunchy lettuces are so satisfying is that they’re akin to a drinking glass of water! It’s as high in fiber or micronutrients like other veggies or darker, leafy greens, but lettuces like romaine, iceberg, little gem, and other salad greens can be up to 96% water.

5. Zucchini

Zucchini is a versatile veggie that offers tons in the way of micronutrients like vitamins and minerals, and it also offers notable amounts of water. Ninety-five percent of zucchini is water, in fact, which is why many recipes utilizing shredded zucchini call for squeezing the water out first to prevent a soggy finished product.

6. Celery

Crunchy celery also makes this list with a water content of 95%. This snack-worthy veggie combines two of the most satisfying nutrients, water and fiber, to help keep your immune, gut, brain, and heart health on point. Beyond enjoying it by the stalk, perhaps dipped in hummus, celery is also a perfect addition to salads, casseroles, soups, and juices.

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