Water is one of the most important nutrients. Without adequate water, the human body would not function properly. CBS Money Watch reports that on average, women require 9 cups of fluid daily and men need 12 cups. This is simply to replace what is naturally lost from perspiration, exhalation and excretion. Fortunately, fluids do not come solely from drinking; you obtain water from a number of sources. Many foods have a high water content and therefore contribute to your daily requirements.
Tomatoes
The food with the highest water content is the tomato. Ninety-seven percent of this vegetable's weight is water. Tomatoes are also rich in vitamins, minerals and antioxidants such as lycopene, making them especially nutritious. Eat this thirst-quenching, juicy vegetable raw as part of a salad or cook it for a soft, flavorful addition to any meal.
Cucumbers
Cucumbers are refreshing and juicy, with 96 percent of their weight being water. Low in calories and high in fiber, cucumbers are an excellent addition to any salad, humus or dip. Cucumbers will help quench your thirst and help you meet your daily fluid requirements.
Watermelon
Nothing tastes better than cool, juicy watermelon on a hot day. That is because watermelon is 93 percent water. Red, juicy watermelon is rich in vitamin A, B vitamins, vitamin C, potassium, magnesium, phosphorus and lycopene -- the antioxidant that provides watermelon with its vibrant red color. Watermelon is nutrient dense and low in calories. The high water content of watermelon makes it a refreshing and healthy treat.
Lemons
Lemons are a great accompaniment to any fruit salad, beverage, fresh fruit or sorbet. Lemons are 96 percent water and are packed with other nutrients. Rich in vitamin A and C, potassium, magnesium, calcium, and dietary fiber, lemons are nutrient dense and low in calories. Juicy, tart and somewhat acidic, lemons are an excellent source of water you can add to your diet.
Radishes
While radishes may not be an everyday food for you, they are a water-rich vegetable. Made of 95 percent water, one cup of radishes offers just 19 calories. Rich in potassium, calcium, folic acid, phosphorus and dietary fiber, radishes will help fill you up without adding excess calories to your diet. A root vegetable, radishes are snappy and spicy, with a distinct flavor great for a snacking.
Leafy Greens
Dark green leafy vegetables, including romaine lettuce, kale, spinach and mustard greens, are packed with essential nutrients such as water. These foods are rich in water, dietary fiber, iron, protein, vitamins, minerals, phytochemicals and antioxidants. Use leafy greens in salads, soups and stews to help satisfy your body's fluid needs.
Squash
Most varieties of squash are water dense. Zucchini is 97 percent water; butternut and summer squash, 94 percent; spaghetti squash, 92 percent; and acorn squash, 88 percent water by weight. Each of these vegetables is nutrient dense, containing a variety of vitamins, minerals, phytochemicals, antioxidants and dietary fiber. Add a squash to your diet by baking, grilling or sauteing it in your favorite oil.
Eggplant
Eggplant is a deep purple vegetable with a unique texture and taste. This water-dense vegetable contains 92 percent water by weight. It is also rich in B vitamins, potassium, copper, manganese, folic acid, tryptophan and phenolic antioxidant compounds.
Strawberries
Ninety-one percent water, strawberries are a good option for hydration. Red, sweet and juicy, this fruit is packed with vitamin A, B vitamins, vitamin C, phosphorus, calcium, magnesium, potassium, iron and dietary fiber. Strawberries add a refreshing, sweet taste to any meal or dessert. Blend them with other fruits for a thirst-quenching fruit salad, smoothie or sorbet.
