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Soup
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It may be obvious, but many people forget about soup as a possible source of hydration—that is, ones that are broth-based and don’t have cream, processed ingredients, or, say, eight pounds of croutons and cheese melting in your bowl. Cadenhead suggests soups like black bean, split pea, or butternut squash.
“These are also easy ways to include fiber and phytochemicals,” she added. “Soups are also great for cooler weather or can be used as a sauce over pasta or main dishes in warmer weather.”
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Gazpacho
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Speaking of soups, tomato-based gazpacho deserves its own shoutout as it’s brimming with water-rich veggies like tomatoes and bell peppers.
Add some watermelon and cucumber to your next batch of gazpacho, “both of which boast water contents exceeding 90%,” said Gillett.
3
Spinach
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That ever-popular dark leafy green is a boon for hydration, folks.
“Spinach may not be the first food that comes to mind when you think of hydration, but it contains around 91% water,” said Gillett. “Beyond hydration, spinach is a nutritional powerhouse, providing iron, folate, and vitamin K. Its high fiber content supports digestive health and helps control blood sugar levels.”
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4
Strawberries
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Gillett is also a fan of the juicy and sweet strawberry, which has a similar water content to spinach, clocking in at around 91%.
“They are rich in vitamin C, which supports skin health and boosts the immune system,” she said. Strawberries also provide antioxidants like anthocyanins, which have been associated with various health benefits.
5
Zucchini
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“Zucchini is a hydrating vegetable with about 95% water content,” said Gillett. This low-calorie veggie is a good source of vitamins A and C, as well as minerals like potassium and magnesium.
“Just keep in mind that you’ll get the most hydration benefit by consuming it raw, as cooking will cause some fluid loss,” she said.
6
Yogurt
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Here’s one more hydrating food you may not have thought of—this time in the dairy and dairy-alternative aisle.
“Yogurt can contribute to hydration, containing up to 80% water depending on the type,” said Gillett. “It also comes with the added benefits of protein, electrolytes like potassium and calcium, and probiotics that support gut health and nutrient absorption.”
Perri is a New York City-born and -based writer; she holds a bachelor’s in psychology from Columbia University and is also a culinary school graduate of the plant-based Natural Gourmet Institute, which is now the Natural Gourmet Center at the Institute of Culinary Education. Her work has appeared in the New York Post, Men’s Journal, Rolling Stone, Oprah Daily, Insider.com, Architectural Digest, Southern Living, and more. She’s probably seen Dave Matthews Band in your hometown, and she’ll never turn down a bloody mary. Learn more at VeganWhenSober.com.