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Easy, Yummy, and Super-Hydrating Snacks

"Let’s face it: water can be a bit bland, especially to palates used to flavorful stuff like dark chocolate and spicy burritos."
By: Ivan Olegario, MD, MDevComEasy, Yummy, and Super-Hydrating Snacks

Although we’re all supposed to consume around three to four liters water every day to keep our bodies healthy, especially during the summer heat, a lot of us just don’t feel that thirsty much of the time. Let’s face it: water can be a bit bland, especially to palates used to flavorful stuff like dark chocolate and spicy burritos.

Fortunately, we don’t necessarily have to drink all the water we need; we can actually eat a lot of it by indulging in food items that have high water content. As a bonus, many of the most hydrating foods on the planet are also rich in fiber, vitamins, and minerals that our body needs to stay strong and beautiful.

VEGETABLE SALAD - So for a super-healthy, hydrating, slimming, and righteous snack, why not have a vegetable salad? Pick and choose your ingredients from the list of top water-containing vegetables below, add your favorite dressing, and enjoy!


Water Content




Source of antioxidants such as vitamin C, beta-carotene, and manganese

Iceberg lettuce


Not as fibrous or as nutrient rich as other lettuce varieties but contains the most amount of water



High in fiber and vitamins A, B9, C, and K

Red tomato*


Slice them up or use the cherry or grape varieties which are small enough to eat whole or in two bites (depending on how dainty you are)          

Green tomato*


Green bell pepper*


Contains more water than its red or yellow cousins



Crunchy enough to replace your salad croutons



Packed with vitamins B9 and E, fiber, potassium, iron, and eye-protecting lutein



As crunchy as cauliflowers and a bit more nutritious (but a bit less hydrating)

*Technically a fruit but generally accepted as a vegetable

FRUIT SALAD - If at this age you still have not been able to teach yourself to love vegetables, don’t worry, we won't tell your kids. But instead of a vegetable salad, you may prefer a fruit salad instead. Fortunately for you, there are also a lot of fruits that are really mostly water. Here are some of the best ones to put in your salad:


Water Content




Considering the serving sizes they usually come in (compared to spices and herbs, which are served in pinches), strawberries are some of the most antioxidant-rich foods in the modern human’s diet.



Also called melons, these fruits are a rich source of beta-carotene, contribute more polyphenols to the average daily diet than most other common fruits, and have been found to lower the risk of metabolic syndrome.



These contain much of the recommended daily value for vitamin C (50%), manganese (47%), and vitamin K (36%).



A good source of vitamin C, fiber, potassium, and choline, which all promote heart health



A delicious way to prevent urinary tract infection



Antioxidant and anti-inflammatory



One medium orange has 93% of all the vitamin C you need in a day.

BABY CARROTS - Baby carrots are bite-sized, crunchy, nutritious, and have a higher water content than their full-sized counterparts (90% vs. 88%, respectively). This snack, you don't need to prepare. All you need to do is fill a bowl with your favorite dip, take it to the couch with your bag of baby carrots, and start dipping and munching.

FRUIT POPSICLES - Watermelons are 92% water. Pineapples are 87% water. These sweet treats are yummy to eat as is, but if you’re bored with fresh fruit, why not turn them into popsicles instead? There are a couple of advantages in turning fresh fruit into popsicles. One is that they give you and your kids something fun and interesting to do on lazy summer days. Another is that when fruit is frozen, your snack lasts a wee bit longer because you will get brain freeze if you eat it too fast.

COLESLAW - All right, so technically, coleslaw is not a snack; it’s a side dish. However, it goes great with snacks like hotdogs, meat sandwiches, fish and chips, and even pizza. And as a hydrating side dish, coleslaw is tough to beat. The water content of its ingredients is raw cabbage, 93%; carrots, 88% and radishes, 95%.

Of course, with tasty snacks like these, you’ll need something to wash them down. If you’re hankering for tea, coffee, or even soda, go ahead. These also contribute to your overall hydration, and studies have shown that their caffeine-triggered diuretic action is not significant enough to hurt your level of hydration, especially if your body is accustomed to the actions of these caffeinated drinks. 

On the other hand, if you’re looking to be able to get as much healthy fluid as you can into your body every day, nothing is as cleansing, refreshing, and economical as clear, plain water.

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