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Eat Your Water! 8 Delicious Fruits and Veggies to Keep You Hydrated

June 28, 2018

We’ve all heard that to stay healthy and hydrated, we need to drink 8 glasses of water a day. Staying properly hydrated keeps our whole body healthy, including our gut, kidneys, liver, heart, joints and even our skin! But glasses come in a variety of sizes, so how much water should we actually drink and how do we make sure we’re drinking enough?

The short answer? We need to drink more than we think. The long answer is a bit more complicated.

According to the National Academies of Sciences, Engineering, and Medicine, men should consume about 3.7 liters (0.98 gallons) of fluids a day while women should consume 2.7 liters (0.71 gallons) of fluid a day. That specific number is not set in stone as our bodies are all different and not one day is the same. In general, if you’re sweating more because it’s hot or you’ve been exercising, or if you’re sick and losing more fluid than usual, you’ll need more water. Women who are pregnant or breastfeeding will also need to drink more water.

One fun and delicious way to make sure you stay hydrated is through fruits and vegetables! Many of our favorite fruits and vegetables consist of over 90% water. On top of that, they contain essential vitamins, minerals, electrolytes and fiber that further help improve our health. Next time you’re thirsty, pair that glass of water with a juicy watermelon or crunchy cucumber slices to double up on that hydration!

Below are more delicious fruits and vegetables to enjoy to keep you hydrated and healthy all summer long!


Up to 96.7% water

0.8 cups of water in 1 medium piece


Up to 95.6% water

1.2 cups of water in 1 head


Up to 95.4% water

0.2 cups of water in 1 medium stalk

Zucchini and Squash

Up to 94.8% water

0.8 cups of water in 1 medium piece


Up to 91.6% water

0.5 cups in ½ a fruit


Up to 91.5% water

17.5 cups in 1 medium-sized fruit


Up to 91% water

0.1 cup in 1 large fruit


Up to 90.2% water

2.1 cups in 1 medium-sized fruit

Happy hydrating, everyone!


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