10 foods rich in water to help you stay hydrated

We’re seeing record-high temperatures, which means that staying hydrated is more important than ever. After all, one third of the human body is composed of water and while we can survive a month without food, going without water is lethal after just four days.

Water is necessary for almost every function of our body—and while the “eight glasses a day” rule may be a “quasi-fact” according to Michael Hartman, PhD, there are guidelines: about 11.5 cups for women and 15.5 cups for men. If you’re not hitting these goals, you may be dehydrated, which leads to fatigue and headaches, low blood pressure, muscle cramps, skin problems and much more.

But it’s not only beverages like water that can help with hydration. Your diet can be a source of water, too. Here are 10 foods to help with your water intake—because foods that are rich in water can help fight dehydration.

Cucumbers

Cucumbers top the list of foods rich in water. Made of 96% water, cucumbers are a low-calorie, high-fibre food that is also filled with vitamin C, the antioxidants flavonoids and tannins. Additionally, a single medium-sized cucumber meets about half your daily goal for vitamin K.

Lettuce

No filler food here! This humble vegetable actually has surprising benefits. Made of 96% water, it’s also a fantastic source of fibre (the darker the colour leaf, the better for you) along with vitamins C and A to support healthy skin and eyes.

Tomatoes

Whether small or giant, from heirloom or San Marzano, this fruit provides plenty of hydration. Tomatoes contain 95% water and are filled with lycopene and beta-carotene antioxidants that help lower cancer risk, strengthen bones and preserve skin.

Radishes

Typically forgotten, the humble and simple radish has 95% water. They are also a mini superfood, fantastic for detoxifying the body, as well as filled with vitamin C and potassium to help with heart health.

Celery

Celery juice is a staple in wellness routines for a reason: The vegetable is not only made of 95% water, but it’s also packed with vitamins, minerals and fibre to help cleanse and fight inflammation in the body.

Zucchini

Steamed, baked, or raw: Zucchini is made up of 93% water, along with vitamins A, E and C, skin-beautifying antioxidants that cooking at high temperatures can neutralise.

Watermelon

It’s a summer staple for a reason. Watermelon is made up of 92% water and is also rich in antioxidants, vitamins, and minerals, such as vitamin A, vitamin C and magnesium.

Strawberries

A true summer treat, strawberries are incredibly thirst-quenching: 91% of their weight comes from water itself. In addition, this healthy food is a source of antioxidant lycopene, which protects the skin from UV rays, and vitamin C, which stimulates collagen.

Cantaloupe

The cantaloupe melon contains 90% water. In addition, this fragrant fruit is rich in vitamin A, which is vital, especially in summer, for healthy skin.

Peaches

This summer fruit is a combination of vitamins, minerals and antioxidants (such as beta-carotene and vitamin C, which protect against UV rays)—along with 88% water.

This article first appeared on Vogue.it