Struggling to reach your daily water goal? Try eating your water instead… 

We’re all familiar with the myriad of reasons why drinking enough water benefits our overall health. But if that motivational water bottle you invested in is still not getting you to your daily water intake goals, it might be time to divert your attention to foods with high water content instead. 

Rather than trying to knock back eight glasses of water labouriously through the day, you can actually eat your way to a more hydrated life. But what exactly does ‘eat your water’ mean, and how does it help with hydration? Here’s a brief run down on the science behind water-rich foods, why they're a superior hydration method, and how incorporating them into your diet can improve your health in more ways than one.

What does ‘eat your water’ mean?

Basically eat your water means exactly what it says, eating food with high water content as a way to reach your daily water intake goals. Foods with high water content, particularly fruit and veges, naturally hydrate your body in a slower, more sustained way compared to knocking back water alone. When you eat water-rich foods, your body absorbs water gradually because the water is trapped in the structure of the food. This slower absorption rate allows water to stay in your body longer, offering a multitude of benefits beyond basic hydration.

The science behind the concept

So is eating water-filled foods really that different than simply drinking it? Well, yes. When you drink a glass of water, it quickly passes through your digestive system and is absorbed by the body, which then uses what it needs. Excess water is promptly excreted, often leading to frequent trips to the bathroom. While this process is still beneficial, it doesn't provide your body with additional nutrients and minerals.

On the other hand, eating water-rich foods allows for slower hydration. For example, when you eat a cucumber, which is 96% water, you’re not only consuming water, but also essential vitamins, minerals, and fiber. These nutrients help your body function at its best, keeping you hydrated and nourished in a more holistic way.

The benefits of eating your water 

But the benefits of prioritising eating these foods actually go beyond just simply helping you stay hydrated. Here are a couple of other ways eating your water might improve your overall health: 

Steady hydration

Water-rich foods allow for a more gradual release of water into your system, keeping you hydrated longer than if you were to simply drink water. This is particularly beneficial during hot weather or intense physical activity.

Boosts your nutrient intake

Along with water, fruits and vegetables are packed with vital nutrients. For example, a single serving of watermelon provides a healthy dose of vitamins and antioxidants, while also delivering much-needed hydration.

Improves digestion

Many water-rich foods are high in fibre, which promotes healthy digestion. When combined with water, fibre helps to move food smoothly through your digestive system, preventing constipation and supporting gut health.

Even helps with body temperature

Eating water-rich foods can help regulate body temperature, especially during warmer months. Foods like lettuce, watermelon, and cucumbers provide a cooling effect, helping your body maintain a balanced internal temperature.

Supports healthy skin

Proper hydration is key to maintaining healthy skin, and water-rich foods play an essential role. The vitamins and minerals in these foods nourish the skin, helping to keep it plump, smooth, and youthful.

Some food with high water content

Cucumber 

As mentioned, cucumbers are one of the best water-rich foods you can consume. They’re also low in calories and rich in antioxidants, which help fight inflammation and promote glowing skin.

Watermelon 

Watermelon is a summertime favourite not only for its sweetness but also for its high water content. It’s also loaded with vitamins A, B6, and C, making it a perfect choice for hydration and nutrient intake.

Lettuce

Whether you’re an iceberg or romaine girly, lettuce is a fab source of hydration. It’s a versatile addition to salads, wraps, and sandwiches, providing a refreshing crunch along with essential nutrients like potassium and folate.

Strawberries 

Strawberries are deliciously hydrating, and they’re also packed with vitamin C and antioxidants that promote immune health and skin vitality. Add them to your breakfast, snack, or dessert for a hydrating treat.

Zucchini

Zucchini is not only hydrating but also a great source of fibre, vitamin C, and potassium. Use it in soups, stir-fries, or even use as a low-carb alternative to pasta.

Tomatoes 

Whether eaten raw or cooked, tomatoes are a hydrating food that delivers vitamins A and C. They’re also rich in lycopene, an antioxidant that supports heart health and may protect against certain cancers.

The risks of dehydration

Dehydration is more than just feeling thirsty; it can have a range of negative effects on your body. Mild dehydration can lead to symptoms like headaches, fatigue, and difficulty concentrating. Severe dehydration, on the other hand, can result in more serious complications, including kidney problems, heat exhaustion, and even heatstroke.

One of the lesser-known effects of dehydration is its impact on athletic performance. When you’re dehydrated, your body loses essential minerals and electrolytes, leading to muscle cramps, dizziness, and decreased endurance. This is why it's important to not only drink water but also to eat water-rich foods that help replenish lost electrolytes and support sustained hydration.

Take a balanced approach…

While eating your water is a great way to stay hydrated, it doesn’t mean you should completely replace drinking water. The best approach is to balance both methods. Drinking water is still essential for immediate hydration, particularly after exercise or during hot weather. However, supplementing your water intake with water-rich foods will keep your body hydrated for longer periods and provide it with vital nutrients. It also means that on days when you might not be as vigilant with your water intake, you have a back up supply. 

If you’re preparing for a workout, start your day by eating hydrating foods like a smoothie made with cucumber, spinach, and strawberries. Then, follow up by sipping water throughout the day to ensure your body stays hydrated. This combination of eating and drinking water will provide you with the most effective and sustained hydration.

Why this matters when it comes to skin health 

Hydrated skin is healthy skin, and consuming water-rich foods can be a game-changer for your complexion. Fruits and vegetables with high water content not only deliver moisture to your skin but also provide essential vitamins and antioxidants that protect against environmental damage and support skin regeneration. Foods like cucumbers, tomatoes, and strawberries are packed with vitamins, which help fight free radicals, boost collagen production, and promote a smoother, more youthful appearance. Unlike drinking water alone, these foods offer a dual benefit: they hydrate your skin from within while providing nutrients that enhance its elasticity, reduce inflammation, and keep it glowing. By eating your water, you're nourishing your skin in a way that simply sipping on your Frank Green all day can’t achieve on its own. 

Final thoughts… 

So if you’re struggling to keep up with the eight glasses a day mantra, try putting water on your plate rather than in your glass. It’s a great way to optimise your overall health while ensuring you get the most out of what you’re putting in your body. Hydration also equals glowing skin so you know, it’s a win-win.