10 best hydrating foods

Watermelon and feta salad with a pomegranate dressing served on an oval light coloured serving dish with a salad spoon and fork for serving

Why is hydration important?

Nearly two thirds of your body is water, so it's important to stay well hydrated. Good hydration is vital for digestion, for our heart and for our brain.

How much water you need is unique to you and will depend on your health, age, size and weight as well as your activity levels. Drinking little and often is the best way to stay optimally hydrated – it's suggested that we drink 6-8 glasses of water or other liquids a day, and we need more in hot weather.

Hydration levels are topped up by the moisture in our food, by around 20%, so eating more of certain foods can be a great way to stay hydrated in the warmer months.

10 hydrating foods to try

Watermelon

There's nothing better on a hot day than enjoying a chunk of fresh watermelon, and it's 92 per cent water, so makes a great option in hot weather. What gives watermelon it's pink-red colour is carotenoids, which helps to support healthy skin and eyes. Did you know it's just as good with spicy noodles and in salad with salty feta?

See all our fabulous watermelon recipes.

Cucumber

Cucumbers are 96 per cent water – one of the highest amounts of any food – so including them as part of your diet can help promote good hydration levels. Blitz cucumber into cold soups, add to salads or tuck thin slices into sandwiches. Our favourite has got to be smacked cucumbers, where they are coated in tangy, spicy pickle.

Check out our top cucumber recipes.

Tomatoes

Tomatoes are a hydrating choice, they also contain good amounts of potassium which supports a healthy heart. At their best in the warmer months, tomatoes add a pop of colour and freshness to salads and pasta dishes. Keep it classic and combine with mozzarella to make a caprese salad for a light, summery lunch.

Take a look at our best tomato recipes.

A white plate filled with sliced tomatoes, sliced mozzarella and basil leaves, next to a board of sliced bread and some spare plates

Kiwi

Kiwis are rich in fibre and protective antioxidants, including vitamin C. They add vibrant green colour and a touch of acidity to fruit salads and breakfast bowls. Blitz with mango, lime and coconut to make a tropical smoothie.

Discover more kiwi recipes.

Peppers

Peppers are especially rich in antioxidant vitamins including vitamins C, E and beta-carotene. They add a pop of colour and when eaten raw, they offer a crisp crunch and hydrating freshness. Here we've packed peppers with a mixture of halloumi, grains and spicy harissa then baked until soft.

Find lots more delicious pepper recipes.

Grapefruit

Grapefruit provides a number of beneficial, protective nutrients and plant compounds that have antioxidant properties, this makes them a hydrating and heart-healthy choice. It adds brightness and juicy bitterness to everything from yogurt bowls to nourishings salads, like this cavolo nero, avocado and walnut salad.

Browse our best grapefruit recipes.

Cavolo nero and pink grapefruit salad with walnuts and avocado on a dark background

Lettuce

Crisp and fresh lettuce is made up of 95 per cent water, so it's a great choice for the warmer months when you're trying to stay hydrated. Use it to add instant crunch to salads, wraps and sandwiches. It's an integral part of these coronation chicken cups and makes this a delicious, light lunch.

Be inspired by our lettuce recipes.

Little Gem lettuce leaves loaded with coronation chicken, presented on a platter with a silver serving spoon

Celery

Crunchy celery has a high water content but also contains numerous vitamins and minerals, including potassium and calcium, which are important for heart health. It makes a great crudité and healthy snack, and forms the base of many pasta sauces, soups and stews. In Waldorf salad, celery is combined with grapes, lettuce and walnuts.

Have a look at our celery recipes.

A large plate of waldorf salad with lettuce leaves as the base

Courgette

Courgettes are rich in water and fibre, both of which aid digestion. It can be eaten raw in ribbons, spiralised to make courgetti and blitzed into summer soups. They act like sponges, soaking up whatever flavours you serve them with. Here courgettes are tossed with lemon, mint and plenty of olive oil.

Check out our best courgette recipes.

Peach

Peaches are rich in fibre, which supports gut health and good digestion. When ripe, they are deeply sweet with a floral flavour. Delightful in everything from crumble, cakes and bakes to Mediterranean-style salads. Serve alongside burrata, Parma ham and dressed rocket for an easy starter.

To celebrate this stone fruit while it's in season, see all our peach recipes.