Eating fruit to help stay hydrated

Fruit can be a great way to supplement your water intake.

A watermelon with a water spout inserted into it.
Photo: Pixabay/simisi1.

Nearly 60% of the human body is made up of water, which is why it is so important to remain hydrated throughout the day. An easy solution to staying hydrated is to make sure you are drinking adequate amounts of water by adopting a system such as carrying a water bottle with you during the day. Aside from drinking water, what are some other ways to stay hydrated? Grabbing a ripe piece of fruit is one way. Fruits contain adequate vitamins and minerals to keep your body healthy, plus they contain a large portion of water that can help quench your thirst. According to the U.S. Department of Agriculture, the fruits listed below contain significant portions of water:

  • Cucumber. Typically thought to be a vegetable, a cucumber is botanically considered a fruit because they have seeds and grow from the flower of the plant. This crisp, green fruit has one of the highest water contents of any fruit at 95% water. You can add cucumbers to salads, eat them raw or add them to your water for a refreshing flavor.
  • Tomato. Also often thought of as a vegetable, tomatoes hold almost 95% water inside their thin skins. Tomatoes are also an excellent source of a variety of vitamins.
  • Watermelon. “Water” is in the name, so of course this fruit is made up of a large portion of water. Watermelon is made up of 91% water, which makes it one of the best fruits to eat if you are feeling dehydrated.
  • Strawberries. Like watermelon, strawberries are made up of nearly 91% water. These small, red fruits are a favorite sweet treat.
  • Cantaloupe. Cantaloupe is a mildly sweet melon fruit that, when ripe, contains 90% water.
  • Grapefruit. This popular breakfast fruit comprises 88% water, which, along with grapefruits other health advantages, makes it an excellent way to start the day.
  • Peaches. Nearly 88% of these fuzzy, soft fruit is made up of water, which can help keep you hydrated.
  • Oranges. Not only do oranges contain 87% water, they also come in a natural container and are easy to take with you. Just peel and enjoy!

Fruit is a great snack for children, athletes or anyone in need of a little extra hydration. You can enjoy a sweet treat while replenishing your body with much needed liquids and other beneficial vitamins and minerals. Whether you are out and about on a hot, summer day, attending a kids’ sporting event or participating in physical activity, Michigan State University Extension encourages you to compliment your intake of water by also eating fruit with high water content.

To learn more about why hydration is so important, read the two-part article series "Hydration: It's good for the body." Michigan State University Extension also offers nutrition and physical activity programming, resources and education.

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