Hydrating Foods to Add to Meal Prep

Staying hydrated isn't just about drinking water - about 22% of your daily water intake comes from food. Adding water-rich ingredients like cucumbers, watermelon, and spinach to your meals can help you stay hydrated while boosting your nutrient intake. These foods are low in calories, high in essential vitamins, and easy to include in your meal prep. Here's a quick list of hydrating foods to consider:

• Cucumber: Over 95% water, low in calories, and rich in potassium and vitamin K. Great for salads, infused water, or quick snacks.
• Watermelon: 92% water and packed with vitamin C and antioxidants. Perfect for smoothies, fruit salads, or as a refreshing snack.
• Celery: 95% water with fiber and potassium. Use it in soups, stir-fries, or as a crunchy snack.
• Tomatoes: 95% water and rich in lycopene and vitamin C. Add to salads, sauces, or roasted dishes.
• Zucchini: 94% water and loaded with vitamin C and fiber. Ideal for zoodles, baked dishes, or grilled sides.
• Spinach: Over 90% water with iron and vitamin K. Toss into salads, smoothies, or sautés.
• Bell Peppers: Over 92% water and high in vitamin C. Use in stir-fries, salads, or as a raw snack.
• Strawberries: 91% water and full of vitamin C and antioxidants. Add to parfaits, smoothies, or salads.
• Oranges: 87% water with vitamin C and fiber. Snack on them, add to salads, or use in infused water.
• Pineapple: 86% water and contains bromelain for digestion. Great for salsas, smoothies, or grilled dishes.

Including these foods in your meal prep can improve hydration, support digestion, and provide essential nutrients for overall health.

1. Cucumber

Water Content Percentage

Cucumbers are among the most hydrating foods you can eat. Fruits and vegetables can make up as much as 40% of your daily water intake, and cucumbers are a standout choice to help you stay hydrated.

Nutritional Benefits

Cucumbers don’t just quench your thirst - they also offer plenty of nutrients while being incredibly low in calories. A whole cucumber measuring about 8.25 inches (roughly 10.6 ounces or 300 grams) contains just 45 calories. If you’re watching your calorie intake, a half-cup serving has only 8 calories.

Nutritionally, cucumbers are packed with antioxidants like vitamin C and beta carotene, as well as manganese. They also provide potassium, which supports healthy blood pressure, and vitamin K, which is key for strong bones. Plus, cucumbers contain silica, which may promote stronger hair and nails. To get the most out of them, leave the peel on - it’s full of fiber and antioxidants.

With these benefits, cucumbers are a nutritious and flexible addition to any meal plan.

Ease of Incorporation into Meal Prep

Cucumbers are incredibly easy to work into your weekly meal prep. For a refreshing hydration boost, try adding cucumber slices to your water. You can mix things up with additional flavors like lemon, lime, berries, mint, or basil.

"Cucumbers, similarly to celery and watermelon, contain a great amount of water. When cucumbers are sliced and added to water, the juices and excess moisture from the cucumbers release, infusing the water with cucumber flavor." - Kayla Hoang

For quick snacks, cut cucumbers into spears, or slice them thin for salads and sandwiches. If you’re prepping cucumber salads ahead of time, sprinkle the slices with a bit of salt and let them drain. This step removes excess moisture, keeping your salad crisp and helping the cucumbers soak up other flavors.

Cucumbers are also versatile in other recipes - blend them into smoothies, make a creamy tzatziki dip, or pair them with hummus for a light, hydrating snack.

2. Watermelon

Water Content Percentage

Watermelon is made up of 92% water, meaning just a 1-cup serving delivers over half a cup (118 ml) of water. Along with its high water content, it also provides key electrolytes like potassium, making it an excellent choice for staying hydrated.

Nutritional Benefits

In just one cup (152 grams) of diced watermelon, you’ll find 46 calories, 11.5 g of carbohydrates, 0.6 g of fiber, and 0.9 g of protein. It’s naturally free of cholesterol, fat, and sodium. Plus, it’s packed with nutrients, offering 5% of your daily vitamin A, 14% of vitamin C, and 4% of potassium and magnesium. A 2-cup serving adds 12.7 mg of lycopene, a powerful antioxidant linked to reduced inflammation and better heart health.

Watermelon also contains citrulline, an amino acid that may help with exercise performance and muscle recovery. Its vitamins A and C support glowing skin, while its fiber promotes healthy digestion. These combined benefits make watermelon a refreshing and nutrient-rich addition to any meal.

Ease of Incorporation into Meal Prep

Preparing watermelon is simple. Just remove the rind, cut the flesh into chunks, and store it in airtight containers in the refrigerator - it stays fresh for up to a week.

"I usually chop it into chunks and keep in airtight meal prep containers in the fridge which makes eating it and cooking with it really convenient." - Julia

Watermelon works well in meals throughout the day. For breakfast, blend it into smoothies or toss chunks into yogurt parfaits. For lunch, create a watermelon buddha bowl with avocado, cucumber, cherries, toasted almonds, rice, and your choice of protein like tofu, chicken, or fish. For dinner, try topping broiled salmon with a watermelon-avocado salsa, paired with steamed vegetables and brown rice.

You can also use watermelon creatively in beverages like lemonade or turn it into sorbet and popsicles. For a fun twist, grill slices of watermelon to bring out their natural sweetness.

3. Celery

Water Content Percentage

Celery is an incredibly hydrating vegetable, boasting a water content of 95% per serving. A one-cup portion contains just 16 calories while delivering this high level of hydration. Its low calorie count, paired with its water content, makes celery a smart choice for those looking to stay refreshed and maintain a balanced diet.

Nutritional Benefits

Celery isn’t just about hydration - it’s packed with nutrients that support overall health. It’s a good source of vitamin K, folate, and potassium. Plus, its fiber content promotes healthy digestion while keeping you feeling full. Thanks to its combination of water and fiber, celery is a satisfying, low-calorie option, making it a go-to for weight-conscious meal plans. Whether you’re aiming to boost your nutrition or simply add variety to your meals, celery fits the bill.

Ease of Incorporation into Meal Prep

One of the best things about celery is how easy it is to prepare and store. When cut, celery stays fresh in the refrigerator for 5–14 days. To maximize freshness, store it in an airtight container filled with water, replacing the water every other day. If you’re planning ahead, blanch and freeze celery for up to 12 months - it’s perfect for soups, stews, and stir-fries straight from the freezer without the need to thaw. For extra convenience, pre-cut options like Hy-Vee's "Short Cuts" celery are pre-washed and ready to use.

Celery’s versatility shines in both raw and cooked dishes. Use it to add crunch to fresh-pressed green juices, craft celery nacho boats with your favorite toppings, or mix it into chicken Waldorf lettuce wraps and Asian stir-fries. Its mild flavor and crisp texture make it a natural addition to salads, soups, and snack platters.

"The two main things to focus on are moisture and temperature. A damp, cold celery stalk will stay fresh much longer than if it were warm or if it were dry." - Riley Davies, Produce Category Manager for online grocer Misfits Market

4. Tomatoes

Water Content Percentage

Tomatoes are a hydration hero, boasting an impressive 95% water content. This makes them one of the most refreshing foods to include in your meals. In fact, a 100-gram raw tomato is made up of 95% water, with just 4% carbohydrates and 1.5 grams of fiber. Like cucumbers and watermelon, tomatoes bring a crisp, hydrating element to your plate.

Nutritional Benefits

Tomatoes are packed with nutrients and antioxidants that your body will thank you for. Just one cup of raw grape tomatoes provides 41 mg of vitamin C, which is 45% of your daily value, along with generous amounts of vitamins A and K. Plus, they’re rich in lycopene, the antioxidant responsible for their vibrant red color. Lycopene has been linked to a 14% lower risk of cardiovascular disease in individuals with the highest blood levels of this compound.

"Cooking tomatoes makes the lycopene more available for your body." - Krista Wale, RDN, founder and owner of Louisiana Nutrition Associates

Ease of Incorporation into Meal Prep

Tomatoes are as versatile as they are nutritious, making them a meal-prep superstar. You can slice and store them in airtight glass containers for up to 3–4 days in the fridge. If you’re planning ahead, try broiling them with olive oil and oregano, then freezing for future use in omelets or other recipes.

Here’s a creative tip from food writer Amelia Rampe: make tomato water. While working on recipes for Padma Lakshmi's show Taste the Nation in August 2020, Rampe discovered the magic of tomato water. Extract this flavorful liquid over the weekend and use it throughout the week as a refreshing base for cold noodle bowls or light summer meals.

"Meal-prep tomato water on the weekend, then use it throughout the week for cool summer lunches or dinners." - Amelia Rampe, Food and Travel Writer

For even more variety, roast cherry or grape tomatoes to bring out their chewy texture and deep umami flavor. They’re fantastic in salads, on pizzas, or even as a snack on their own. Fresh tomatoes also shine in breakfast sandwiches, homemade salsas, or as a juicy addition to any salad. To get the most out of their lycopene, pair tomatoes with healthy fats like olive oil in your meal prep.

A Dietitian’s Guide to the Most Hydrating Foods | You Versus Food | Well+Good

5. Zucchini

Zucchini is a fantastic addition to meal prep, especially if you're looking to keep hydration levels up while enjoying a variety of dishes.

Water Content Percentage

Zucchini is incredibly hydrating, with a water content of 94–95%. A single cup (124g) of chopped zucchini is more than 90% water and contains 1 gram of fiber, making it a great choice for staying hydrated and feeling full. This combination of high water and fiber content helps with satiety, which can be a game-changer when you're trying to stick to healthy eating habits during a busy week. Pairing zucchini with other water-rich vegetables can further enhance the hydration benefits of your meals.

Nutritional Benefits

Though mild in flavor, zucchini is packed with nutrients. A raw 1-cup (124g) serving has just 20 calories but delivers 35% of your daily vitamin C needs. If cooked, a 1-cup (180g) serving provides 27 calories, along with 26% of your daily vitamin C, 14% manganese, and 11% vitamin A. It’s also a good source of folate (13% DV), potassium (10% DV), and vitamin B6 (8% DV). The vitamin B6 in zucchini may even help regulate blood sugar levels, offering steady energy throughout your meal prep days. These benefits make zucchini a nutrient-dense and hydration-friendly vegetable for your weekly rotation.

Ease of Incorporation into Meal Prep

Zucchini’s versatility makes it a star in the kitchen. Melissa Gaman from The Kitchn shares that sautéing zucchini creates tender, golden rounds in just minutes. To maximize the nutritional benefits, keep the skin on - it’s rich in vitamins C and B6. Zucchini can be sliced thin and baked into crispy veggie chips, shredded into bread or muffins for extra moisture, or spiralized into "zoodles" as a low-carb pasta alternative. For context, one cup of zucchini noodles has about 35 calories, compared to roughly 200 calories in traditional pasta. You can also cut zucchini into strips for a quick sauté with olive oil and herbs or grill slices for veggie bowls. To avoid excess liquid in your dishes, seed the zucchini before cooking - it’s a simple step that helps keep your meal prep containers fresh longer.

6. Spinach

Spinach is a powerhouse when it comes to hydration and nutrition, making it a fantastic choice for meal prep. Its versatility shines in everything from crisp salads to comforting casseroles.

Water Content Percentage

Spinach is made up of 91% to 93% water. This high water content not only helps keep you hydrated but also adds bulk to your meals without packing in extra calories.

Nutritional Benefits

Don’t let its low calorie count fool you - spinach is loaded with nutrients. A single cup of raw spinach has just 7 calories but delivers an impressive array of vitamins and minerals: 29.7 mg calcium, 0.81 g iron, 24 mg magnesium, 167 mg potassium, 141 mcg vitamin A, and 58 mcg folate. It also provides over 120% of your daily vitamin K needs and 15% of your daily vitamin A intake. On top of that, it’s rich in iron, folate, and antioxidants, all of which support immune health and digestion .

The iron in spinach is essential for oxygen transport and immune function, while folate contributes to cell growth and tissue repair . Spinach is also packed with antioxidants like lutein and zeaxanthin, which may help lower the risk of heart disease and cancer, as well as slow cognitive decline . Additionally, its insoluble fiber is great for promoting healthy digestion .

"Spinach is one of the most nutritious foods you can eat. It's also very easy to use. Raw or cooked, spinach is great in salads, appetizers, smoothies and main dishes." - Kayla Kopp, RD, LD, Registered Dietitian

Ease of Incorporation into Meal Prep

Spinach is incredibly versatile and fits seamlessly into a variety of dishes. Toss fresh leaves into salads or smoothies, or use frozen spinach in soups, chilis, and casseroles.

For a quick side dish, sauté spinach with garlic and olive oil. You can also stir it into pasta dishes, layer it in wraps or sandwiches, or use it as a base for vibrant summer salads. If you're cooking spinach, try pairing it with foods rich in vitamin C to boost iron absorption . Whether fresh or frozen, spinach is a meal prep hero - fresh works well for salads and quick sautés, while frozen spinach is perfect for recipes where texture isn’t a key factor.

7. Bell Peppers

Bell peppers bring hydration, vibrant color, and a satisfying crunch to your meals. Packed with water and nutrients, they’re a simple way to enhance both the flavor and nutritional value of your dishes. Whether you’re meal prepping or just looking for a healthy addition to your plate, bell peppers are a versatile choice.

Water Content Percentage

Bell peppers are loaded with water, making them an excellent option for staying hydrated. Green bell peppers, for instance, are made up of 94% water, while red and orange varieties contain about 92% water. This high water content not only keeps you hydrated but also adds volume to your meals without piling on calories.

Nutritional Benefits

These colorful vegetables are more than just hydrating - they’re nutrient-packed with minimal calories. A single cup of chopped red bell pepper contains just 46 calories and provides 3 grams of fiber. Even better, one medium red bell pepper delivers up to 169% of your daily vitamin C needs, along with a healthy dose of vitamin A. Plus, red peppers, being fully ripened, have higher levels of beta-carotene and vitamin C compared to their green counterparts.

Yellow bell peppers, on the other hand, are notable for their high antioxidant activity. They’re rich in carotenoids and other antioxidants that support eye health and boost your immune system. The 3.1 grams of fiber in a single red bell pepper also aids digestion and helps you feel full longer.

"Eating different colored fruits and vegetables each day is the best way to get the vitamins and minerals you need."
– Lara Whitson, RD, LD, Registered Dietitian

With their impressive nutrient profile, bell peppers are a smart addition to any meal.

Ease of Incorporation into Meal Prep

Bell peppers are incredibly easy to include in your meal prep routine. Enjoy them raw in salads or with hummus, or cook them into stir-fries, soups, or stuffed dishes. They hold their texture well whether roasted, sautéed, or added to pasta salads and sheet pan meals.

For a flavor boost, try roasting bell peppers to use in cream-based sauces, grilled cheese sandwiches, or deli wraps. They’re also perfect for making roasted red pepper hummus or as a crunchy addition to veggie trays. You can even use quartered peppers as scoops for salsa.

When it comes to meal prep, bell peppers are a dream. They store well both raw and cooked, making them ideal for prepping meals ahead of time. Plus, their bright colors add a pop of visual appeal to your meal prep containers, making your dishes look as good as they taste.

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8. Strawberries

Strawberries are more than just a sweet treat - they’re a refreshing way to stay hydrated while meal prepping. These vibrant berries bring a burst of flavor and nutrition to both sweet and savory dishes.

Water Content Percentage

Strawberries are made up of about 91% water. Just one cup provides around 151 ml (5.3 oz) of water. For a refreshing twist, toss a handful into a smoothie or infuse them in water with some fresh mint for a naturally flavored drink.

Nutritional Benefits

Strawberries don’t just hydrate - they’re packed with nutrients. A single cup contains only 45 calories, along with 1.11 g of protein, 12.7 g of carbohydrates, 3.32 g of fiber, and 7 g of natural sugar. Surprisingly, eight medium strawberries offer 160% of your daily vitamin C needs, even more than an orange.

"Strawberries give you a lot of nutritional value for very few calories. They're tasty but naturally low in sugar. That's a combination that's hard to beat."
– Bailey Flora, MS, RDN, LD

In addition to vitamin C, strawberries are rich in minerals like manganese, potassium, folate, and magnesium. They’re also loaded with antioxidants such as anthocyanins, ellagic acid, and quercetin, which may support heart health, help regulate blood sugar, and even reduce cancer risks. Fun fact: the deeper the red, the more antioxidants the berry contains, so aim for firm, richly colored strawberries.

Easy Ways to Add Strawberries to Your Meals

Strawberries are incredibly versatile and can easily elevate your meal prep game. Toss them into salads, parfaits, or even main courses. For example:

• Strawberry Spinach Salad: Combine fresh spinach, sliced strawberries, crumbled feta, and toasted nuts, then drizzle with a light vinaigrette.
• Strawberry and Avocado Salad: Mix greens, strawberries, diced avocado, and feta, topped with a citrus dressing.
• Strawberry Salad with Chicken: Pair sliced strawberries with chicken, leeks, spring mix, almonds, and feta. Keep the vinaigrette separate until ready to serve.
• Strawberry Salsa with Salmon: Top grilled salmon with a fresh strawberry salsa for a bold flavor combination.
• Strawberry Yogurt Parfaits: Layer Greek yogurt, sliced strawberries, and granola for a quick breakfast or snack.

To keep them fresh for the week, rinse strawberries under running water, pat them dry, remove the caps, and store them in an airtight container lined with paper towels in the refrigerator. Pair these hydrating berries with other water-rich foods to create endless meal prep possibilities.

9. Oranges

Oranges bring hydration and a touch of natural sweetness to your meals while packing a nutritional punch that suits any time of day.

Water Content Percentage

Oranges are made up of 87% water. Just one orange contains nearly half a cup (118 ml) of water. Thanks to their water and fiber content, they can help you feel full. But oranges aren't just about hydration - they're also loaded with nutrients.

Nutritional Benefits

A medium orange (140 g) offers 92% of your daily vitamin C, along with 66 calories, 1.3 g of protein, 14.8 g of carbs, and 2.8 g of fiber. It also provides 237 mg of potassium, which is great for heart health, and calcium to support strong bones and teeth. On top of that, oranges meet 9% of your daily folate needs and contain plant compounds like flavonoids and carotenoids that deliver anti-inflammatory and antioxidant benefits.

"In addition to its water content, the naturally occurring sugars and electrolytes found in citrus fruits make them a great postworkout recovery snack, when paired with a source of protein." – Kara Lydon, RD

These nutrients and antioxidants can help prevent kidney stones, improve heart health, and strengthen your immune system. Flavonoids, in particular, work to reduce inflammation and protect cells from damage.

Ease of Incorporation into Meal Prep

Adding oranges to your meals is easy and affordable, as they're available year-round at most grocery stores.

For breakfast, toss orange segments into a parfait or enjoy a glass of freshly squeezed orange juice. The vitamin C in oranges can also enhance iron absorption - try sprinkling orange juice over lentils or pairing orange slices with spinach salads.

For a refreshing drink, make orange-infused water by adding slices to a pitcher and refrigerating it. Orange zest can brighten up baked goods and desserts, while fresh segments add a burst of flavor to fruit salads with strawberries, pineapple, and grapes.

"Consuming fruit can be a sweet way to boost nutrition and help contribute to your body's overall fluid needs." – Kara Lydon, RD, Nutrition Blogger and Owner of Kara Lydon Nutrition

After a workout, pair orange slices with Greek yogurt or a handful of nuts. The natural sugars and electrolytes in oranges help replenish what you lose during exercise, while the protein aids muscle recovery. Whether in snacks, drinks, or meals, oranges make hydration and nutrition a breeze.

10. Pineapple

Pineapple brings a burst of tropical flavor to your meals, keeps you hydrated, and supports digestion, making it a fantastic addition to your meal prep.

Water Content Percentage

Pineapple is made up of 86% water, which helps keep you hydrated naturally. A single cup of fresh pineapple chunks also provides 2.3 grams of dietary fiber, aiding digestion.

Nutritional Benefits

A one-cup serving (165g) of pineapple chunks contains 82.5 calories, 78.9 mg of vitamin C (88% of your daily value), 180 mg of potassium, and several trace minerals. The vitamin C in pineapple not only supports your immune system but also helps your body absorb iron and contributes to growth and development.

What makes pineapple especially noteworthy is bromelain, a collection of digestive enzymes that can help break down proteins, making it easier to digest meat. Additionally, pineapple is packed with antioxidants like flavonoids and phenolic compounds, which help protect cells from damage.

Ease of Incorporation into Meal Prep

Pineapple's versatility makes it a meal prep favorite. Its tropical sweetness pairs well with a variety of dishes, whether raw, cooked, or blended. For a fresh option, dice pineapple and mix it into salsa with tomatoes, red onion, cilantro, and lime juice - perfect as a side for grilled meats. You can also blend it into smoothies with yogurt and other fruits for a refreshing breakfast treat.

For cooked dishes, grilling pineapple slices caramelizes their natural sugars, making them a delicious dessert or side. Pineapple’s natural sweetness also enhances savory recipes, and its bromelain content tenderizes meat. As Amanda Norman explains, "Bromelain in pineapple naturally tenderizes meat". Blend the core into a marinade for chicken, beef, or pork to take advantage of this property.

From adding chunks to overnight oats and stir-fries to using it in dishes like pineapple fried rice, this tropical fruit not only keeps you hydrated but also brings bold, vibrant flavors to your weekly meal prep lineup.

Meal Prep Ideas with Hydrating Foods

Boost your weekly meal prep with recipes that combine water-rich ingredients, great flavor, and convenience. These ideas not only help keep you hydrated but also make your meals more enjoyable and efficient.

Smoothie Bowls and Blended Drinks are an easy way to kick off your day. Try a cucumber spinach smoothie by blending cucumber, frozen banana, pineapple, spinach, almond butter, and dairy-free milk for a refreshing start. For the best texture, blend your liquids first, then add the fruits. Another option is a green smoothie made with spinach, strawberries, cucumber, lemon juice, and water - a quick, nutrient-packed drink.

Fresh Summer Salads are perfect for a crisp, hydrating lunch. A strawberry cucumber salad comes together in just 10 minutes with strawberries, cucumbers, feta cheese, fresh mint, honey, avocado oil, and lime juice. To keep it fresh, store the ingredients separately until you’re ready to eat. Or, try a strawberry cucumber spinach salad with baby spinach, sliced cucumbers, strawberries, apple, feta cheese, and walnuts, all tossed in a light apple cider vinaigrette.

Roasted Vegetable Bowls offer a warm, comforting meal while still incorporating hydrating ingredients. Roast zucchini, tomatoes, and bell peppers, then pair them with your favorite protein for a balanced dish. Roasting enhances the natural flavors of these vegetables while still contributing to your hydration.

Hydrating Snacks are a smart way to stay fueled between meals. Blend watermelon and strawberries into a smoothie bowl, topping it with nuts and seeds for texture. Or, keep it simple with pre-cut cucumber slices served alongside hummus or Greek yogurt dips.

These ideas let you mix and match based on what’s in season or what you enjoy most. Research suggests that fruits and vegetables can provide up to two cups of fluid daily. By incorporating these recipes into your routine, you can stay hydrated while keeping your meal prep flavorful and stress-free.

How Clean Eatz Kitchen Makes Hydrating Meal Prep Easy

Hydrating through your meals doesn’t have to be a stressful or time-consuming process. Clean Eatz Kitchen simplifies it with chef-prepared meals delivered straight to your door, taking the hassle out of meal prep while keeping hydration in focus.

Their monthly rotating menu features a variety of dishes packed with hydrating vegetables, carefully selected by registered dietitians and chefs. These meals are designed to balance hydration with proper nutrition, making it easier to support your health goals while sticking to a stress-free meal plan.

Portion control? Already taken care of. Each meal arrives pre-measured and nutritionally balanced, starting at just $8.99 per meal. Clean Eatz Kitchen also boasts an impressive food waste ratio of less than 1% in 2024, reflecting their commitment to efficiency and freshness.

Convenience is at the heart of Clean Eatz Kitchen’s service. With nationwide delivery across the continental United States and free shipping on orders over $85, you can enjoy hydrating meal options without committing to a subscription. Whether you’re on the go or managing a packed schedule, these meals are designed to fit seamlessly into your lifestyle.

Customization is another key feature. Options like the Build Your Meal Plan ($53.95) or the Weight Loss Meal Plan ($49.99) let you select meals rich in water-dense vegetables. Plus, the heat-and-eat design means your meals are ready in minutes - whether you use a microwave, stove, or oven. It’s a simple way to enjoy balanced, hydration-focused meals without extra prep time.

"Clean Eatz Kitchen has supported my weight loss journey and helped instill great habits - I've lost over 20lb this year and always enjoy their menu of delicious, convenient, and well-priced options", shares one happy customer.

For those looking to go a step further, Clean Eatz Kitchen also offers Clean Eatz Superfoodz, a supplement packed with superfoods, probiotics, enzymes, antioxidants, and electrolytes. This blend, rich in over 300 phytonutrients, complements their meals to enhance hydration and overall wellness.

With over 12,000 five-star reviews, customers consistently praise Clean Eatz Kitchen for its convenience and impact on maintaining healthy eating habits. By removing the time and effort of traditional meal prep, they make staying hydrated and nourished effortless.

Hydrating Foods Comparison Chart

This chart is a handy guide to help you identify hydrating foods for your meal prep. It highlights each food's water content, key nutrients, and practical ways to incorporate them into your meals.

These foods not only contribute to hydration but also provide essential nutrients that support overall health. Since roughly 20% of your daily water intake comes from food, including these options in your meals can make a big difference in staying hydrated.

"Your body depends on water to function and survive. It helps regulate body temperature, lubricate joints, flush out waste products, and protect our organs and tissue. Eating foods high in water can help you stay hydrated, especially on hot summer days." - Erin Famulare, Wellness Education Specialist with Sharp Rees-Stealy Medical Centers

For meal prep, aim to include three to four of these hydrating foods in each meal. You can mix and match based on your preferences, what's in season, or your nutritional goals. For example, pairing cucumber and tomatoes in a salad not only boosts hydration but also packs a punch of vitamins and minerals.

Bell peppers, for instance, are loaded with vitamin C, making them a fantastic choice for hydration and immune support. Incorporate them into soups, salads, or even as a crunchy snack.

"Keeping fruits and vegetables as a consistent fixture in your life will contribute to keeping you better hydrated." - Dana White, MS, RD, ATC

This chart can help you tailor your meal prep to meet various goals, whether you're managing weight, boosting your immune system, or just staying well-hydrated. Use it to seamlessly integrate hydrating ingredients into your meals and enjoy the benefits of better hydration and nutrition.

Conclusion

Incorporating hydrating foods into your meal prep routine can do wonders for your health. These foods not only provide essential vitamins, minerals, and fiber but also help you maintain consistent hydration levels, which is crucial for overall well-being.

Interestingly, about 20% of your daily water intake comes from the foods you eat, making water-rich options a perfect complement to your hydration efforts. According to the National Academy of Medicine, women should aim for 11 cups (88 ounces) of fluids daily, while men need approximately 15 cups (120 ounces).

Hydration plays a vital role in regulating body temperature, fighting infections, flushing out waste, and delivering nutrients to your cells. It also impacts cognitive functions like memory, focus, and mood, as well as physical performance and sleep quality. Even a slight drop in body fluids - just 2% - can affect memory, concentration, and reaction time.

By adding foods like cucumbers, watermelon, celery, and spinach to your meals, you’re setting yourself up for better brain function, improved digestion, steady energy levels, and enhanced physical performance. Preparing meals with water-rich ingredients makes staying hydrated easier and more convenient.

"Keeping your body adequately hydrated is essential for several reasons, including improved brain function, getting nutrients to cells, waste removal and joint lubrication. Hydration also helps improve physical performance and regulates body temperature."

• Julia Zumpano, RD, LD

FAQs

What are some easy ways to include hydrating foods in my meal prep?

Adding foods that help with hydration to your meal prep is both easy and rewarding. Fruits and vegetables like cucumbers, watermelon, strawberries, and lettuce are packed with water and can be prepped ahead of time. They work great in salads, blend well into smoothies, or even serve as convenient snacks.

To make this habit stick, try storing these items in portioned containers. This keeps them fresh and makes them easy to grab when you're busy. Not only do these foods help you stay hydrated, but they also provide important nutrients your body needs. With just a bit of preparation, you can make hydration a natural part of your day.

What are the health benefits of adding hydrating foods like cucumbers and watermelon to my meals?

Adding foods like cucumbers and watermelon to your meals is a simple way to stay hydrated while enjoying some great health perks. These foods are made up of about 95-96% water, making them fantastic for keeping your hydration levels in check. Staying hydrated plays a key role in regulating body temperature, keeping your joints in good shape, and helping your body flush out toxins.

But that's not all - cucumbers and watermelon are also low in calories and packed with vitamins, antioxidants, and fiber. This combo can support digestion, promote overall wellness, and even help reduce the risk of some chronic health issues. Adding these refreshing, water-rich options to your diet isn’t just healthy - it’s delicious too!

How do foods with high water content help with hydration compared to drinking water?

Eating fruits and vegetables with high water content can help keep you hydrated by gradually releasing water into your system during digestion. Plus, they come packed with essential nutrients like vitamins and electrolytes, which contribute to both hydration and overall health.

That said, drinking water remains the quickest and most efficient way to stay hydrated since your body absorbs it directly. Pairing water-rich foods with regular water consumption is an excellent strategy to maintain steady hydration all day long.