The human body is made up of a large proportion of water – on average between 50% and 60%.1 Water has many important functions in the body, including temperature regulation, removing waste products passed in urine, and transporting nutrients in blood.1

We lose water through passing urine and perspiration, as well as losing it throughout the day when we breathe1 – it’s important to replace the lost water regularly to avoid dehydration. Drinking little and often throughout the day can help us keep on track and stay alert, aiming for an intake of 2-2.5 litres of water per day.2 But it’s not only fluids that can top up your water levels, 20-30% of our daily water intake should come from food.2

So which foods are best to keep our hydration levels up?

Cucumber, celery & lettuce

Cucumber has the highest content of water of any solid food, just over 96%, closely followed by iceberg lettuce (95.6%) and celery (95.4%).3 Make yourself a hydrating salad with these items, along with radishes (95.3%), tomatoes (94.5%) and bell peppers (93.9%) to really help boost your water intake.

Keep it fruity

Fruits such as watermelons, grapefruit, melon and strawberries are great hydrating snacks, not to mention tasty – all containing over 90% water.3

For an added water boost, top with natural yoghurt which boasts an impressive 88% water content.4

Veg it out

Fresh vegetables are not only packed with nutrients and fibre but can contain high amounts of water. Vegetables such as courgette, cabbage, spinach and cauliflower are all over 90% water.4

Not just water

If you’re bored of drinking water then you could try other sources of fluids. Skimmed milk not only contains lots of essential nutrients such as protein, B vitamins and calcium, but it’s a good source of water – around 91%.4

Coconut water is a great alternative to water, especially helpful during exercise recovery due to its electrolyte content. Most importantly, it has a very high water content of 95%.4

Consuming plenty of water through both liquids and solids will help improve your hydration levels and boost your overall wellbeing. Try a few of these suggestions to keep you hydrated and see if you feel more energised!

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1 British Nutrition Foundation

2 Natural Hydration Council

3 Health

4 Health Line

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