Eating Vegetables To Increase Hydration

Now that summer has officially arrived, it’s more important than ever to stay hydrated. According to Healthline, if your body water percentage is too low it can lead to fatigue, headaches, skin problems, muscle cramps, low blood pressure, and a rapid heart rate. No wonder folks say you should drink several cups of water per day!

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However, did you know that you can fill up your hydration requirements – not just from glasses of water – but also from the foods on your plate? Here are the best vegetables to consume to increase your daily water intake!


With a water content of 98%, lettuce has a bunch of properties to promote your health. A cup of lettuce will give you 5% of your needed folate intake, 1 gram of fiber, and ¼ cup of water. Lettuce is a great food that you should eat more of because it has a low-calorie count. Moreover, lettuce is high in vitamin K, and A. Both of these vitamins are known to keep your bones and immune system healthy. Also, the fiber provided by lettuce has many benefits including normalizing bowel movements, lowering cholesterol levels, and controlling blood sugar levels. 

Adding lettuces to your diet is quite simple. They are a staple to a salad, sandwhiches, burgers and you can even make a low carb burger by using lettuce as a substitute for the bun (a less hydrating food).  


Like lettuce cucumbers are low in calories and contain a lot of fiber as well as water. One 11 ounce cucumber contains 2 grams of fiber, Vitamin C, K, potassium and other vitamins. Cucumbers are made of 96% water and in order to maximize their nutrient content they should be consumed unpeeled. Cucumbers also contain a large amount of antioxidants, these molecules block harmful free radicals which are associated with chronic disease. The high water content in cucumbers also aids in weight loss. 

Cucumbers are known to be one of the best ingredients for a salad. They add a great taste and freshness plus extra nutrients to your meal. Also, something seen quite often during the summer is cucumber water. The cucumber gives a very fresh, fragrant flavor to the water, perfect for a hot summer afternoon. These vegetables are a great thing to have in the fridge because they are used in a large variety of cuisines.


With a water content of 94%, this vegetable is also a great nutrient provider. 1 cup of chopped zucchini provinces a gram of fiber and 35% of your daily needs for vitamin C. It contains many B vitamins such as iron, calcium, and zinc. And the vitamin A that is present supports the vision and immune system. 

The great thing about zucchini is that it can be eaten raw or cooked. With raw zucchini, you can make some non-carb noodles. Zucchini can be cooked in a wide variety of ways including being roasted in the oven, on the stovetop, or boiled with some salt. 


Celery was a very popular fad food a couple of years ago. It is mostly made out of water, providing half a cup with a one-cup serving of celery. Again, it is one of the vegetables with a very low-calorie count with just 16 calories per cup. It is a beneficial food for weight loss. It contains a lot of fiber, vitamin K and potassium. 

Celery tastes great whether it’s cooked or raw. It is good in soups, salads or just as plain sticks. A couple of popular ways to eat celery are with peanut butter – raw, in chicken soup, or as a juice. Celery juice was very popular a while ago, one of the benefits being that it had alkaline properties. This meant that it neutralized acidic foods and was best eaten first thing in the morning. 


The nutrition profile of tomatoes is quite impressive. One tomato alone provides about half a cup of water. The vitamins and minerals of this vegetable are significant including vitamin A and vitamin C, both immune boosting. They are rich in fiber and have disease-fighting antioxidants such as lycopene. Lycopene can lower the risk of heart disease and may prevent the development of prostate cancer. 

Tomatoes are great in salads and cooked into soups. They can also be turned into sauces like Mexican salsa or Asian tomato ‘jeaw’. Tomatoes are very often a staple of a western saucy dish as well. One of the most common ways to eat tomatoes is in tomato sauces such as the ones used in lasagna and bolognese pasta sauce. However,  making your own tomato sauce at home is much healthier than store-bought and much cheaper

What is YOUR favorite way to hydrate?

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