All About the Foods That Keep You Hydrated


It’s important for everyone to stay hydrated. When you’re dehydrated, or haven’t had enough water, you’ll have a harder time performing everyday tasks and may even experience mood changes.

This is because water is essential to many of the body’s functions, such as regulating your temperature or eliminating bodily waste.

It can be difficult to drink your recommended water intake each day, especially when you’re sick or on the go. Thankfully, there are many ways you can keep yourself hydrated.

3Natives offers fresh takes on healthy and convenient food, making it easy for you to stay hydrated.  Keep reading to learn more about the foods that keep you hydrated from your healthy food experts at 3Natives.

Why It’s Important to Stay Hydrated: The Health Benefits of Water

As we mentioned earlier, water is vital to keeping your body functioning normally. This is because water helps your body:

  • Regulate its temperature
  • Eliminate bodily waste
  • Prevent infections
  • Protect the spinal cord and other sensitive tissues
  • Provide support and lubrication for your joints
  • Prevent dehydration

You should always stay hydrated, but it’s especially important if you’re sick, active, or living in a hot climate. This is because your body uses more water to regulate itself during an intense workout or on a hot day. It does this by producing sweat, a clear liquid that aids in cooling your body.

Sweat keeps your body from overheating and can even be a sign of your body fighting off potentially harmful germs. It’s important to stay hydrated when you’re sweating, as it causes your body to lose water at a faster rate.

Drinking lots of water is especially important when you are sick. Water thins your mucus, making it easier for your body to eliminate the germs causing your sickness.

How Dehydration Affects Your Body

Failing to drink enough water can lead to dehydration, which may cause discomfort and fatigue. Severe dehydration can be life-threatening.

Common symptoms of dehydration are:

  • Dry mouth
  • Fatigue
  • Dizziness
  • Dry skin

Prolonged dehydration can lead to various other health conditions, such as heatstroke or long-term kidney damage.

How Do I Stay Hydrated?

As mentioned earlier, your body needs water to function properly. Every person has a recommended daily water intake, which is a recommendation on the amount of water they should drink each day. This is dependent on many factors, such as age and health conditions, so talk to your doctor to learn more.

In addition to drinking water, you can also get your daily water intake by eating water-rich foods. Continue reading to learn more about getting the water your body needs through food.

Fruits & Vegetables Great for Hydration

Fruits and vegetables offer many nutritional benefits. They are also rich in vitamins and minerals, which are important for keeping your body and mind healthy.

Here are just a few of the fruits and vegetables that are a great source of water:

Food Water Content
Lettuce 90-99%
Strawberries 90-99%
Bell Peppers 90-95%
Apples 80-89%
Oranges 80-89%
Pineapple 80-89%
Carrots 80-89%
Avocados 70-79%


Bell peppers range from 90 to 95% water content. The pepper’s color impacts can affect its water content. Green bell peppers have the highest water content.

Other Foods with High Water Content

Fruits and vegetables aren’t the only food with a high-water content. Some proteins, such as shrimp or chicken, are made up of 60-79% water.

Here are some other foods great in flavor and water content:

Food Water Content
Yogurt 80-89%
Shrimp 70-79%
Cottage Cheese 70-79%
Ricotta Cheese 70-79%
Chicken Breast 60-69%


The Best Drinks for Staying Hydrated

Did you know that you can drink more than just water to stay hydrated? Drinking plain water is best for you, but you can also try these beverages:

Food Water Content
Juice 80-89%
2% Milk 80-89%
Fat-Free Milk 90-99%
Smoothies Varies


Stay Hydrated with Healthy Options at 3Natives

Stay hydrated by eating at 3Natives. Each of our locations serves up fresh and healthy salads, wraps, acai bowls, juices, and smoothies. View our full menu to learn more.

Looking for a quick way to get hydrated? Enjoy a refreshing Spin My Avocado smoothie that’s packed with avocado, strawberries, pineapple, banana, and spinach. This will satisfy your food cravings and keep you hydrated.

3Natives also makes juices and shots, which are an easy way to get your daily serving of fruits and vegetables and stay hydrated. Next time you’re ordering 3Natives, try a Slim N’ Spicy or Black Lemonade juice.

Wanting to enjoy a healthy meal for lunch or dinner? Each of our 3Natives salads and wraps are loaded with fresh vegetables and proteins.  Many of the ingredients found in 3Natives salads and wraps have a high-water content, making it easy—and delicious— to drink your recommended daily water intake.