6 Foods That Science Says Are More Hydrating Than Water

Published in Science and Technology on Thursday, July 24th 2025 at 12:43 GMT by CNET
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Hydration isn''t just about your water intake. Adding these electrolyte-rich foods to your diet can help to keep you cool, even when the heat dome descends.

Surprising Hydration Heroes: 6 Foods That Outperform Water, According to Science

In the quest for optimal health, staying hydrated is often touted as a cornerstone habit. We all know the drill: drink eight glasses of water a day, carry a reusable bottle everywhere, and avoid dehydration at all costs. But what if I told you that chugging plain water isn't always the most efficient way to hydrate your body? Emerging scientific research suggests that certain foods can actually provide superior hydration compared to water alone. This isn't just about their high water content; it's about the synergy of electrolytes, vitamins, minerals, and natural sugars that enhance how your body absorbs and retains moisture. A groundbreaking study from the University of Aberdeen in Scotland, published in the American Journal of Clinical Nutrition, introduced the concept of a "beverage hydration index." This index measures how well different drinks—and by extension, foods—hydrate the body over time, factoring in urine output and retention rates. Surprisingly, some everyday fruits and vegetables scored higher than plain water, offering a more sustained hydration effect. In this article, we'll dive into six such foods that science backs as hydration superstars, exploring why they work and how you can incorporate them into your diet for better overall wellness.

Let's start with cucumbers, often dismissed as a simple salad filler but packing a serious hydration punch. Comprising about 96% water, cucumbers are one of the most water-dense foods available. What sets them apart isn't just the liquid volume; it's the presence of essential electrolytes like potassium and magnesium, which help regulate fluid balance in your cells. The Aberdeen study and similar research highlight how these nutrients prevent the rapid excretion of water that can happen with plain H2O, leading to longer-lasting hydration. Beyond that, cucumbers are low in calories—around 45 per medium-sized one—and rich in vitamin K, which supports bone health, and antioxidants like cucurbitacins that may have anti-inflammatory properties. Eating cucumbers can be as simple as slicing them into a refreshing salad with feta and olives, or blending them into a chilled gazpacho soup. For athletes or those in hot climates, munching on cucumber sticks post-workout can replenish fluids more effectively than a quick sip of water, reducing the risk of cramps and fatigue. Nutritionists often recommend them for weight management too, as their high water content promotes a feeling of fullness without adding many calories.

Next up is celery, another unassuming vegetable that's roughly 95% water. This crunchy stalk isn't just a diet staple for its negative calorie myth (it actually has about 6 calories per stalk); it's a hydration powerhouse thanks to its natural sodium content, which acts as an electrolyte to draw water into your cells. Studies, including one from the Journal of the International Society of Sports Nutrition, show that foods like celery can improve hydration status during exercise by providing a balanced mix of fluids and minerals that plain water lacks. Celery also boasts vitamins A and C, fiber for digestive health, and compounds like phthalides that may help lower blood pressure. Imagine dipping celery sticks into hummus for a snack that's not only hydrating but also satisfying. Or chop it into soups, stews, or even smoothies—its mild flavor blends seamlessly. For those prone to bloating or water retention issues, celery's diuretic properties can gently flush out excess fluids while keeping you hydrated, making it ideal for summer days or after salty meals.

Watermelon takes the spotlight as a fruity favorite, with a water content of about 92%. This juicy melon isn't just a picnic essential; science confirms its superior hydration abilities. Research from the University of Illinois points out that watermelon's combination of water, natural sugars, and electrolytes like potassium makes it more effective at rehydrating than water, especially after physical activity. The fruit contains citrulline, an amino acid that improves blood flow and may reduce muscle soreness, adding to its appeal for fitness enthusiasts. Plus, it's loaded with lycopene, an antioxidant linked to heart health and skin protection from UV damage. A single cup of diced watermelon provides over 170 milligrams of potassium and just 46 calories, making it a smart choice for curbing sweet cravings without derailing your diet. Enjoy it fresh in slices, blended into agua fresca with lime, or even grilled for a smoky twist. In hotter months, watermelon can be a lifesaver, preventing heat-related dehydration more efficiently than guzzling water, as its sugars help maintain energy levels.

Strawberries, those vibrant red berries, clock in at around 91% water and offer hydration benefits that rival or exceed water in scientific tests. A study in the European Journal of Clinical Nutrition found that berry-based foods hydrate effectively due to their fiber and polyphenol content, which slow down fluid absorption and prolong hydration. Strawberries are packed with vitamin C—more than an orange per serving—which boosts immune function, and ellagic acid, which has anti-cancer potential. With only about 50 calories per cup, they're a guilt-free way to stay hydrated while satisfying a sweet tooth. Toss them into yogurt parfaits, salads with spinach and balsamic, or freeze them for a cooling sorbet. For busy mornings, a strawberry-infused water might seem basic, but eating the whole fruit provides fiber that enhances satiety and gut health, making hydration a multifaceted win.

Don't overlook iceberg lettuce, which might seem bland but is 96% water, making it one of the top hydrators. Unlike denser greens, its high water-to-fiber ratio allows for quick hydration, as noted in hydration research from the British Journal of Nutrition. It provides vitamin K for blood clotting and folate for cell repair, all while being incredibly low-calorie at about 10 per cup. Use it as a base for wraps instead of bread to cut carbs, or in classic wedge salads with blue cheese. Its crisp texture adds a refreshing element to meals, helping you meet hydration needs without extra effort.

Finally, tomatoes round out the list with a 94% water content. Rich in lycopene and potassium, they support hydration by aiding fluid retention, per studies in the Journal of Agricultural and Food Chemistry. Slice them into caprese salads, roast them for sauces, or eat them raw—the versatility is endless.

Incorporating these foods doesn't require a diet overhaul. Aim for a mix in meals: a cucumber-celery salad with watermelon and strawberries for dessert, topped with lettuce and tomatoes. This approach not only hydrates better but also delivers nutrients water can't. Remember, while these foods excel, they're complements to, not replacements for, water. Listen to your body, especially in extreme conditions, and consult professionals for personalized advice. By embracing these science-backed hydrators, you can elevate your wellness routine deliciously and effectively. (Word count: 1,028)

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6 Foods That Science Says Are More Hydrating Than Water

Surprising Hydration Heroes: 6 Foods That Outperform Water, According to Science