Stay hydrated this summer


The summer season is here though the nip in the air is still there. But in a week or two everyone will start complaining about the scorching heat. So, gorge healthy vegetables and fruits, high in water content to increase your body hydration.

While it’s always recommended to have a minimum of eight glasses of water, i.e. two liters, every day, it’s good to eat high-water-content foods. We list down 10 foods that have high water content, nutritional value, and are all easily available in the market during summers.


Foods that help increase hydration


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This juicy vegetable can be added to vegetable salad, smoothies, or eaten raw and fresh, sliced and diced. You can have this refreshing veggie in your sandwiches, and burgers too. It contains the highest water content, amounting to 96.7 percent. Cucumber is a rich source of vitamins and minerals. It’s highly beneficial for a range of health problems including diabetes, blood pressure, and kidney stone.


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Do you detest this root vegetable for its pungent odor? But you must know that this sweet-spicy veggie not only contains 95.3 percent water but is also full of antioxidants. It’s a rich source of potassium, fiber, and vitamin C.



This red fruit can be used in an array of preparations- right from vegetable salad, soups, smoothies, sandwiches, burgers, curries, and more. Tomatoes contain 94.5 percent water. Tomatoes prove beneficial for a range of health problems, especially diabetes, urinary tract infections, and to reduce cholesterol levels, among others.

Green bell pepper


Also called capsicum in India, green bell pepper has 93.9 percent water. Thus it helps in increasing hydration in your body. It is filled with antioxidants and is a rich source of vitamins and minerals. Capsicum helps keep your eyes healthy.



A member of the cruciferous vegetable family, cauliflower has a good amount of phytochemicals and high level of anti-inflammatory compounds. It is also a rich source of vitamins and minerals. It contains 92.1 percent water.



Spinach is rich in protein, vitamin A, iron, and minerals. It has 91.4 percent water, which helps in hydration. This leafy vegetable is great to go in a vegetable salad or can be eaten raw. It is good for diabetics, and helps lower cancer risk, among other health benefits.



One of the favorites in summers, watermelon contains 91.5 percent water. The sweet, refreshing fruit contains a high level of lycopene, a cancer-fighting antioxidant. This fruit also is beneficial to prevent obesity, and lower risk of diabetes, and heart disease.


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The vibrant red strawberries contain about 91 percent water. This sweet fruit, which beautifully complements desserts, and beverages, is rich in antioxidants. It helps reduce the risk of heart diseases, diabetes, and cancer.



Muskmelon has about 90.2 percent water. This succulent orange-fleshed fruit is a rich source of vitamins and minerals like potassium and fiber. Muskmelon seeds are a good source of omega-3 fatty acids. Muskmelon helps prevent heart problems, boosts the immune system, and more.


This sweet and sour fruit contains 86 percent water. Hence, is good for body hydration. Pineapple is known for reducing the risk of lifestyle-related health conditions, namely diabetes, and heart problems. It also helps reduce weight.

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Read Also: How Healthy are you?


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