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9 Hydrating Foods to Maximize Your Water Intake

Worried about your H20 intake?

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foods that keep you hydrated

How to improve your water intake

Getting eight eight-ounce glasses of water a day (that’s 230 mL per glass, or about two litres in total) isn’t as hard as it seems when you consider that some foods are practically overflowing with water content. (And, of course, beverages such as milk, juice and tea count, too.) Here’s our roundup of foods that keep you hydrated. The bonus? Water-heavy foods also help keep you feeling full, so you won’t be as tempted by the less-healthful, higher-calorie snacks.

(Looking to drink more water? Here are the best stainless steel water bottles that’ll help keep you hydrated.)

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foods that keep you hydrated


One cup (250 mL) of cooked frozen zucchini contains 211 mL water. Bonus: High in fibre.

Recipe to try: Sweet Potato and Zucchini Hash

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foods that keep you hydrated


One cup of pineapple canned in water has 223 mL water (fresh pineapple has 142 mL). Bonus: Either one is only about 80 calories!

Recipe to try: Honey Lime Grilled Shrimp and Pineapple Skewers

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foods that keep you hydrated


A one-cup serving of boiled and mashed pumpkin contains 230 mL water. Bonus: Lots of vitamin B6.

Recipe to try: Roasted Red Pepper and Pumpkin Lasagna

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foods that keep you hydrated

Citrus fruits

A large orange has 160 mL water. Half a grapefruit (pink, red or white) contains 151 mL. Bonus: Vitamin C, of course!

Try: Citrus Smoothie Recipes

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foods that keep you hydrated


A cup of sliced cucumber contains 100 mL water. Bonus: Loads of vitamin C. Who knew?

Recipe to try: Smoked Salmon-Stuffed Cucumber Rolls

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foods that keep you hydrated


A cup of pitted cherries contains 127 mL water. Bonus: High in fibre and a great source of antioxidants.

Recipe to try: Beet, Cherry and Lentil Salad

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foods that keep you hydrated

Cooked oatmeal

A one-cup serving of oatmeal has 197 mL water. Bonus: Helps lower cholesterol.

Recipe to try: Apple and Walnut Muesli

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foods that keep you hydrated


One large apple has 191 mL water. Bonus: A great source of fibre and the antioxidant, quercetin.

Recipe to try: Apple, Fig and Caramelized Cauliflower Pizza

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foods that keep you hydrated

Mung beans

A one-cup serving of cooked mung beans has 116 mL water. Bonus: Good source of protein.

Next, learn some ways to increase your protein intake in your next smoothie.