When it comes to drinking water, we’ve all heard that “8 glasses a day” is the proper amount for staying hydrated. However, there’s no scientific evidence to support this number as a hard and fast rule for everyone.

Your daily water intake is going to vary from others’ needed intake as factors such as exercise, temperature, and how much hydrating food you consume regularly affect your body’s needs.

Staying hydrated is crucial for your body to function well because your body is made up of 60% water. Not getting enough water into your body can lead to dehydration, which can cause fatigue, headaches, constipation, and even chronic health issues. Not to mention the fact that it can also affect your skin and digestion.

Fortunately, there is a way to keep your body hydrated without having to drink copious amounts of water each day. You can get up to 20% of your daily hydration needs from food. Fruits and vegetables are a great source of natural hydration as many of them carry a high water content, some as high as 96%, while also providing essential vitamins and minerals.

Let’s take a look at some of the most hydrating fruits and vegetables that you can start eating today to help meet your hydration needs.

The Most Hydrating Fruits
1. Watermelon (92% water content): This summer favorite is the number one fruit for water content. Not only is it refreshing but it is also packed with vitamins A and C, as well as antioxidants that promote healthy skin and boost the immune system.

2. Strawberries (91% water content): These sweet berries are rich in vitamin C and antioxidants, which help protect your body against free radicals and support overall health.

3. Grapefruit (91% water content): This tangy citrus fruit is high in vitamin C and fiber, making it a great addition to your diet for immune support and digestive health.

4. Cantaloupe (90% water content): This melon is an excellent source of vitamins A and C, as well as potassium, which helps maintain proper electrolyte balance in the body.

5. Peaches (89% water content): These juicy fruits are high in fiber, vitamin C, and potassium, providing numerous health benefits alongside hydration.

The Most Hydrating Vegetables
1. Cucumber (96% water content): With their high water content and crisp texture, cucumbers are a hydrating and low-calorie snack option.

2. Iceberg lettuce (96% water content): While often overlooked for its lack of nutritional value, iceberg lettuce is an excellent source of hydration and can add a satisfying crunch to salads and sandwiches.

3. Celery (95% water content): This crunchy vegetable is not only hydrating but also a good source of fiber, which supports digestion.

4. Radish (95% water content): These spicy root vegetables are packed with vitamins and minerals, including potassium, which helps regulate fluid balance in the body.

5. Zucchini (94% water content): Zucchini is versatile, low in calories, and high in water content, making it a great addition to a variety of dishes.

If you can regularly include these fruits and vegetables in your diet and drink tea, coffee, or other healthy beverages that don’t have any added sugars, you’ll be able to meet your daily hydration needs without drinking it all in water.