We’ve already covered how to up your water intake with vegetables, but if you’re someone that prefers to eat fruit over vegetables we’ve got some good news for you! There are a ton of fruits that also pack a pretty high water content.
Today we’ll be discussing a few of them so that you can ensure that even if you’re not a huge fan of the taste of water, you can still stay as hydrated as you need to (in order to prevent things like kidney stones and premature aging).
They’re listed in order of water content so that you can see just how much each has, but any one of them would help! Please keep in mind that in order to get the full water content out of these fruits you’ll need to eat them in their raw form – Once you start cooking them, they can lose not only their water content, but also their nutritional value.
Don’t miss: Top 10 Hydrating Vegetables [Infographic]
1. Watermelon – 91.5% Water
Obviously this fruit contains quite a bit of water – It’s right there in the name! In addition to the high water content though, it also has a pretty impressive amount of lycopene in it (a cancer fighting antioxidant that’s mainly found in red produce); even more than in tomatoes (a wedge of watermelon contains 12mg versus the 3mg found in a medium sized tomato). Eat it on its own, add it to a fruit salad, or even infuse your water with frozen cubes of it to up your water intake even more!
2. Star Fruit – 91.4% Water
This tropical fruit can be found in just about any grocery store and since it comes in both sweet and tart varieties it’s easy to find one to suit any palate. It’s extremely rich in antioxidants (specifically epicatechin – a heart healthy compound that can also be found in dark chocolate, red wine, and green tea) and happens to look great in a fruit salad (though I find it to be perfectly tasty all on its own).
Quick note – If you have kidney problems you should steer clear of this fruit because it happens to contain fairly high levels of oxilac acid as well (study here).
3. Strawberries – 91% Water
All berries pack a decent water content, but strawberries happen to be the best of the bunch. They can be eaten on their own, mixed into a fruit salad, used to infuse water, or mixed with yogurt (another hydrating food) for a hydrating, protein filled healthy post-workout recovery snack.
4. Grapefruit – 90.4% Water
Grapefruit is a tangy and slightly sour fruit that seems to be an acquired taste (one that I’ve never managed to like, myself), but it also happens to pack a nutritional punch. It can lower your LDL (bad) cholesterol and triglyceride levels and with half of a grapefruit coming in at about 40 calories, it can also help dieters lose weight (research here).
If you’re a diabetic or are on medication for high cholesterol levels, you should consult with your doctor before eating this fruit on a regular basis to make sure that it’s not going to interact with your medications in any negative way.
5. Cantaloupe – 90.2% Water
In addition to having a fairly hefty water content, this sweet melon also happens to pack quite the vitamin rich punch. In fact, just a six ounce serving (which is roughly a quarter of a melon) is only about 50 calories, but it actually contains a full 100% of your recommended daily intake of vitamins A and C.
I like to eat it on its own, but it’s also good when mixed into a fruit salad. If you’re looking for something a little different, blend it with yogurt to make a homemade sorbet or puree it with orange juice and mint for a refreshing summer soup.
6. Blackberries – 88.2% Water
I’m not a huge fan of blackberries because they tend to leave seeds all through my teeth, but if you’re someone that likes the taste and is looking for a way to get more water content in your diet, these nutritionally packed little berries might just be the way to go. Enjoy them on their own, add them to a fruit salad, or blend them into a smoothie for added dimension and flavour.
7. Peaches – 88% Water
Peaches are a staple summer fruit – They’re sweet, juicy, and incredibly versatile. They also happen to have a fairly high water content, so they’re perfect for eating your water. Eat them on their own, add them to your morning yogurt, top your ice cream with them in the hot summer months, freeze them and add them to water for flavor, or mix them into smoothies.
8. Pineapple – 87% Water
Pineapple has a tangy flavor, but it’s just sweet enough to curb a sugar craving (especially during the hot summer months). It can be eaten on its own, added to fruit salads or ice cream, or even blended into cocktails.
9. Cranberries – 87% Water
If you’ve never had a fresh cranberry before, I highly suggest that you go out and buy a bag of them as soon as possible – They’re so much better than their canned counterparts that you generally see on dinner tables around the holiday season. I like to eat them all on their own, but they’re also pretty tasty in salads and on sandwiches and wraps.
If you’re someone that suffers from a lot of UTIs and you end up drinking a lot of cranberry juice to battle them, I think you’ll find that your results are actually increased when you try eating the fruit in its natural form.
10. Raspberries/Blueberries – 85.1% Water
These types of berries might not have as much water content as some of the other things on this list, but they’re definitely delicious and come packed with a ton of antioxidants that are incredible for your skin (as well as the rest of your body). Eat them on their own, mix them into a smoothie, or top your salads with them for a slightly sweet flavour and different texture.
Here’s an infographic with all of the fruits mentioned above you can keep on hand so you can quickly view them all whenever you’re making your healthy grocery shopping list:
Now that you know how to eat your daily water content by using fruits, you should have no issues getting as much into you as you need to in order to live a long, healthy life! How do you eat your water content? We always love to hear fresh ideas from our readers, so let us know in the comments section below.
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