Top Hydrating Foods

 Your body is made up of 50-75% water. Water is required for most body functions from regulating body temperature to carrying oxygen to the cells. As you prepare for Summer, it’s important to think about your water intake. Females should consume around 11 cups of water a day while males should consume 15 cups of water. Most people have less than 4 glasses a day!

But the glass is not half empty! Food is also an option for hydrating. Did you know that according to the Institute of Medicine’s recommendations, we should eat 20% of our daily water intake?

Here are our favourite 5 hydrating foods when the mercury rises this Summer!


  1. Watermelon

(91.5% water content).

Watermelon tops our list! It’s made up of 92% water and is a good source of potassium, vitamin A and vitamin C. A 2009 study at the Aberdeen Medical School found that the minerals, natural sugars and salts in fruits such as watermelon, can actually hydrate people more effectively than water and sports drinks!

Plus the lycopene in watermelon, which gives it its red colour, has several health benefits. Lycopene is an antioxidant carotenoid which is thought to reduce risk of heart disease, various cancers and provides protection to skin from harmful UV rays.

Try our watermelon & strawberry juice today for the perfect way to rehydrate!


  1. Celery

(95.4% water content)

We love the texture of celery sticks and only 6 calories per stalk! Celery contains folate and vitamins A, C, and K. The fiber content in celery can also keep you feeling fuller for longer.


  1. Strawberries

(91.0% water content)

There’s nothing which says summer quite like strawberries! Delicious, sweet & juicy! Not only will strawberries hydrate you but they’re low in calories (1 cup is 54 calories) and packed with nutrients like vitamin C.


  1. Broccoli

(90.7% water content)

Try Broccoli with your favourite dip like home-made avocado dip or hummus. Or add it to your salad for an extra crunch! Broccoli is high in fiber, potassium and vitamins A & C. It also contains sulforaphane which (along with other phytochemicals) helps protect against the development of cancer.


  1. Spinach

(91.4% water content)

Spinach is one of our favourite additions to salads and sandwiches. Just 1 cup provides 15% of your daily intake of vitamin E. Spinach promotes skin, hair & bone health and is rich in lutein, potassium, fiber and folate.

Not only is spinach hydrating but researchers from Queensland Institute of Medical Research have found that spinach may reduce the risk of skin cancer (especially among those with a history of the disease).

One of our favourite salads is the TAPfit Lamb & Spinach salad. Check out the recipe in the community pages.

We hope you enjoy these options to stay hydrated all year round!

TAPfit Team xx