Dehydrated? These 9 Foods Will Help You Hit Your Water Goals

Hey guys!

Did you know that about 20 percent of the water we consume comes FROM FOOD?! Whaaaat!

We’re always talking about the “healthiest” foods in terms of things like calories, macros, vitamins, minerals, fiber, sugar, etc. But, what about water?

Water content in food can be an important factor in what you eat. I started looking into the most hydrating foods, just to see how much water I might be getting from my typical diet!

Wanna see what they are?  

What Are The Most Hydrating Foods?

Food contains water! Some more than others of course.

Actually, a lot of fruits and veggies are MOSTLY made up of water. Like, 90% or more of the actual food is just water! So when you eat these foods, you’re actually getting more water than you might think!

These are the 9 most water-rich fruits and veggies:

1. Cucumber – 97%

2. Summer Squash – 96%

3. Lettuce – 96%

4. Celery – 95%

5. Radish – 95%

6. Cabbage – 95%

7. Tomatoes – 95%

8. Rhubarb – 94%

9. Grapefruit – 92%

You might be surprised that WATERMELON isn’t on the list. And you’re totally right – it’s definitely on the list of the most hydrating produce. It’s 92% water, coming in right around grapefruit on this list. Some other runner-ups include carrots, kiwi, potatoes, peaches, and broccoli. I told you some of these would surprise you! 😉

So…what does this even mean?

Let’s put it into perspective. Let’s say you eat 1 cup of cucumber. A cup of sliced cucumber weighs around 4 ounces. Soooo 97% of 4 ounces is 3.88 ounces.

So one cup of cucumber = 3.88 ounces of water. 

That’s almost a half cup!! If you’re eating multiple servings of water-rich fruit and veggies every day, that seriously adds up.

Staying hydrated is soooo important!

You hear me talk a lot about eating healthy and staying active. But there’s so much more to living a healthy lifestyle – like staying HYDRATED.

If drinking enough water every day is a struggle, add a few servings of hydrating produce to your meals to boost your water intake! It will help with things like:

  • Energy levels
  • Skin health
  • Digestion
  • Mood
  • Appetite
  • Keeping joints and tissues healthy


I mean, WE ARE MOSTLY MADE UP OF WATER! Every single system in the body needs it to function. So drink up, and eat those hydrating foods 😉

7 thoughts on “Dehydrated? These 9 Foods Will Help You Hit Your Water Goals”

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  1. Samantika Sivakumar says:

    Hi Cassey, I just recovered from Covid. I am not sure how heavy or how low impact I should go on workout. Do you think you could help me with that?

    1. blogilates says:

      Glad you are feeling better! I would say ease into it and add a little more each day to see how it feels. Make sure to listen to your body!

  2. Mja says:

    Dear Cassey, should young teens/teens focus on gaining muscle or losing fat?
    Sincerely, curious about goals

  3. Mj says:

    Dear Cassey, how do I stop comparing myself (a relatively fit and strong 13 yo girl) to older women, such as celebrities, you, and other women? I find myself comparing my diet, exercise, and body to that of these women. I know that my diet and nutritional needs will be different since I am a growing teenager. What methods do you recommend I try to stop this harmful comparison?

  4. Doodle dog says:


  5. LongDistanceFriend says:

    I sometimes feel like Cassey is my long-distance friend who checks me up from time to time to remind me to work out, eat well and drink my water. This is one of those times.

    Love you, Cassey! Stay safe!

    1. blogilates says:

      Awwwww hahah YES HI!!