Water is essential for human health, but water alone does not hydrate the body. In fact, people can increase their hydration level and water intake with many foods and other drinks. Eating healthful hydrating foods — especially during warm weather, when the body loses water and vital electrolytes through sweating — can keep hydration levels up and provide a variety of nutrients. These 20 foods contain at least 85% water, making them a great choice for a person’s hydration needs.

8. Spinach Share on Pinterest Water content: 91.4% This leafy green vegetable packs a lot of nutrition and fiber with very few calories. It is a good source of magnesium and also contains calcium, iron, potassium, vitamin A, vitamin K, fiber, and folate. Spinach makes a great base for salads. People can also blend it into a smoothie with sweet fruit. For those who find spinach too bitter, mixing it with sweet fruit in a smoothie can help balance out the taste. Learn more about the nutritional value of spinach here.

15. Broccoli Share on Pinterest Water content: 89.3% Broccoli may not be the first food that comes to mind when people think of hydrating foods, but this cruciferous vegetable is almost 90% water. It contains several different antioxidants and is also a source of fiber, iron, potassium, vitamin C, and vitamin K. Try steaming broccoli or eating it raw to get the most out of its nutrients. Learn more about the health benefits of broccoli in this article.

17. Carrots Share on Pinterest Water content: 88.29% With their bright orange color, carrots contain a high amount of beta carotene, or vitamin A. Other varieties, such as purple and white carrots, usually have an orange core. This makes them a great source of vitamin A, as well. They are also a good source of potassium, folate, vitamin K, and fiber. Beta carotene benefits the body in a variety of ways. Learn about which foods contain the most beta carotene here.

Alternatives to water Water is the most healthful beverage, as the body can easily use it, and it contains no additives, calories, sugar, or other ingredients. However, some people do not like the taste of plain water or simply want more variety. People can stay hydrated by adding fruits, vegetables, and herbs to water, which will add flavor without adding calories or sugars. Some options to add include: watermelon

cucumber

mint leaves

strawberries

lemon

lime

pineapple Try crushing these foods before mixing them in to bring out their natural juices and flavors, or let them soak in a pitcher of water in the refrigerator for several hours. Many herbal teas are good alternatives to water. Look for varieties without added sugar or sweeteners. People who enjoy green or black teas may wish to sip on decaffeinated varieties to stay hydrated. For people who often drink soda, switching to sparkling water with lemon or lime can drastically reduce their daily sugar intake.

Is caffeine dehydrating? Many people avoid caffeine because they believe it can be dehydrating. However, some recent studies refute this, saying that there is no evidence to suggest that coffee is dehydrating. Nonetheless, the Food and Drug Administration (FDA) suggest that people limit their caffeine consumption to 400 milligrams (mg) per day. This is roughly four to five cups of coffee. Some people may need to consume much less than the 400 mg recommendation if they are sensitive to caffeine, are pregnant, have anxiety, or have certain health conditions.

Other tips Most people can stay hydrated by sipping water throughout the day and by consuming hydrating foods. There is no set amount of water that is right for everyone. In general, a person may need to increase their water intake if they: are exercising and sweating

are in a hot environment

have certain health conditions

are pregnant or breastfeeding As well as drinking enough water, limiting intake of salty foods can also reduce a person’s risk of dehydration. Snacks such as chips and packaged crackers, as well as cured meats and canned soups, are just a few of the salty foods that can decrease a person’s hydration level. Many people think that sports drinks are a good alternative to water. Sports drinks contain electrolytes such as sodium and potassium, which can be helpful during vigorous exercise or prolonged exposure to heat. However, most of the time, plain water is the best choice because it is free of sugars, sweeteners, and other additives. The American Academy of Pediatrics recommend limiting children’s consumption of sports drinks because they can lead to excess calories and weight gain, as well as tooth decay.