We all know it’s extremely important for us to stay hydrated, especially more so when you’re training regularly. The recommended daily water intake is 2-3 litres. Drinking water sounds so easy, yet many of us struggle to get the recommended litres a day. But hydration doesn’t need to be monotonous – we’ve listed foods that help you stay hydrated throughout the day!

Cucumber – Water content: 96%

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Cucumbers have the highest water content of any solid food. Whether you’re snacking on cucumber sticks, or tossing them in a salad, it’s a great way to increase your water intake.

Tomatoes – Water content: 94%

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Tomatoes are wonderfully nutritious and can be mixed into different meals. They contain 94% water content and are filled with plenty of antioxidants and vitamin C.

Watermelon – Water content: 92%

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A firm summertime favourite. Not only is this delicious fruit one of the most hydrating foods you can eat, it contains rich powerful antioxidants, that provides several health benefits.

Spinach – Water content: 91%

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Ever wondered why Popeye was eating so much spinach? Well turns out along with giving him strength, he was also keeping himself hydrated. Try mixing spinach leaves in your salad or sandwich to add a nutritional punch.

Strawberries – Water content: 91%

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Strawberries contain lots of water and provide nutrients that can help protect against diseases such as diabetes, and Alzheimer’s. It makes a great post-workout snack, or you can mix it with your protein shake for added flavour.

Bell pepper – Water content: 93%


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More than 90% of the weight of bell peppers comes from water. Bell peppers are all very high in water content, but the green ones especially. Not only are they low in calories, but they also contain high amounts of nutrients, particularly vitamin C.

Grapefruit – Water content: 91%

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This healthy citrus fruit is rich in nutrients and antioxidants. Research suggests grapefruits help lower cholesterol, and can also help boost weight loss. This is because the compounds in the fruit stabilises blood sugar which in turn, helps reduce cravings.

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