20 Water Rich Foods with High Fluid Content

How often do you actually find yourself drinking the recommended 8 glasses of water a day? If you’re like most people, drinking 8 glasses of water just doesn’t happen.

The bad news is that dehydration is extremely hard on your kidneys. The good news is that you can supplement your fluid intake with foods that are high in water intake. You don’t need to get all of your fluids from water, your body simply needs enough water to function optimally. And if you need a fluid restriction, please follow your doctor’s recommendation and possibly steer clear of the higher percent water content food items.

What Does it Mean if a Food Has High Fluid Content

Bite into a piece of pineapple or a melon and you can tell that there’s a lot of water or “juice” in the fruit. Or pick them up and hold them in your hands, they’re heavy, right? When a food has a high fluid content, it means that the majority of the weight of the hydrating foods comes from water weight.

For example, one tomato has about 6 ounces of water. That’s almost a full glass of water! And one apple has about 3 ounces of water. These are excellent sources of water intake.

One easy way to think about it is, if it is a fruit or vegetable that is commonly juiced, then it probably has a high fluid content. Apples, grapes, mango, and of course tomatoes are all routinely juiced and part of a healthy diet.

Are Water Rich Foods Good for You?

Let’s think about the foods that are considered high fluid or high water content foods. They’re fruits and vegetables, right? You’re not going to juice a steak or a potato. (That’s not to say that steak and potatoes aren’t good for you.)

Foods that are commonly juiced are generally fruits and vegetables and yes, they’re good for you. That being said, if you have Type II Diabetes there are some fruits that you should watch the amount that you eat depending on your carbohydrate counting or blood sugar management process. Some foods are high in water, however some people with diabetes experience blood sugar spikes from them. You can of course mitigate the blood sugar spike by having some protein with it like cheese or nuts.

How Much Water Do High Fluid Content Foods Have?

You already know that a tomato has 6 ounces of water in it and an apple has 3. That’s a lot! Here are some more fun facts! Watermelon is 92% water. A cucumber is 95% water. Iceberg lettuce is 95% water as well. And a strawberry is 90% water. If you’re eating a healthy amount of fruits and vegetables every day, then about 20% of your daily water is coming from your food. That will go a long way toward preventing dehydration.

The Best Foods with High Fluid Content That Are High in Water

Cucumbers

Tomatoes

Iceberg lettuce

Watermelon

Strawberries

Peaches

Cantaloupe

Pineapple

Oranges

Bell peppers

Celery

Zucchini

Apples

Mangos

Plums

Cabbage

Summer squash

Grapes

Grapefruit

Pear

Which Fruit Has the Highest Water Content?

Tomatoes have the highest water content, and yes, they are a fruit. Tomatoes are also rich in a number of key nutrients lycopene, vitamin C, potassium, folate, and vitamin K. If you are on a low potassium diet, you’ll want to be careful with your tomato intake. One medium size tomato has 292 mg of potassium. And watermelon, another high water content fruit, has 170 mg in a cup of diced watermelon. However, if you’re seeking a low potassium high water fruit, look for apples, pears, and leafy greens.

Reasons to Eat Foods with High Fluid Content

There are many reasons to eat foods with a high fluid content. In addition to making sure that you’re getting enough fluids and drinking plenty of water for your kidneys to function optimally and for your body to make energy, you’ll gain extra nutrition.

Stay Hydrated

High fiber, you’ll feel fuller after eating them

Generally low-calorie foods.

Antioxidants

Essential nutrients

Protect against cancer and other diseases

What Are the Negatives to Eating Food with High Water Content?

You might be surprised to learn that there can be some negatives to eating too many high water content foods. For example, if you eat too many you might struggle with diarrhea or loose stool bowel movements. That in turn would dehydrate you and cause problems and sometimes medical conditions.

Additionally, if you have Type II Diabetes and are sensitive to some fruits, then foods like grapes and watermelon can cause problems.

And if you are managing chronic kidney disease, then you’ll need to monitor your potassium intake and steer clear of the high fluid content fruits and vegetables that are also high in potassium like tomatoes.

Finally, if you are drinking a lot of water and eating a lot of foods with a high water content, there is a minimal risk of becoming overhydrated. It is not a common issue; however, a person can become overhydrated.

Choosing foods with high fluid and water content is one way to help your body stay hydrated throughout the day on a kidney diet. One simple way to make sure you’re getting enough fluids is to drink a glass of water with every meal and to make sure you’re eating fruits and vegetables at every meal. You now have a solid list of high water content fruits and vegetables to start with and many of those items are really easy to add to your day. Have an apple for a snack, add cucumber slices to your water and salads, and enjoy some carrots, celery, and sliced peppers with dip for a snack. Staying hydrated and meeting your daily water intake is essential for good overall health.