Best Plant-Based Foods To Eat When You Are Dehydrated

Vegan Recipes
Vegan Recipes
Plant-Based Diet
Plant-Based Diet

It is important to stay hydrated to have a healthy body. Apart from water and other fluids, we can keep our body hydrated through some of the foods that we eat daily. For many, watermelon and cucumber are the most obvious choice for plant-based foods that can keep them hydrated all day.

Dehydration can negatively affect your body and it is important to drink 2.5-4 L of water every day. However, it is not always possible for most of us to keep up with this and the best way to stay hydrated is by including some hydrating foods in your plant-based diet.

Here is the list of some of the plant-based foods that you can eat to keep yourself hydrated.


The water content in cucumber is almost 97% and it is a good source of minerals like potassium, magnesium, phosphorous, and calcium. Even though the nutrient profile of cucumber is not as great as some of the other vegetables and fruits, it contains a special nutrient called cucurbitacin, which has antidiabetic effects. Some people drink cucumber water instead of plain water because of the aversion to the taste of plain water.


This crunchy vegetable is a good source of fiber and is also very low in calories. The water content is around 95% in celery and it is a great addition to your plant-based diet because of the presence of vitamin K, vitamin A, and folate. Many people eat celery as a snack by spreading almond butter or peanut butter on top.

Iceberg Lettuce

This leafy green vegetable may not look like it can help with dehydration but the water content in this pale green, crunchy lettuce is around 96%. Even though the nutrient profile of iceberg lettuce is not as good as other leafy green vegetables, it also provides some health benefits. It is rich in vitamin K, vitamin A, zinc, and potassium. It is also a good source of fiber. Some studies have also claimed that eating lettuce will help to improve sleep quality.


This vegetable is also known as summer squash and contains many essential minerals such as magnesium, potassium, manganese, etc. It is also a good source of fiber, and vitamins A, C, and K. Many dieticians recommend adding zucchini to your diet because it has 93% water. The antioxidants lutein, and zeaxanthin present in zucchini help in fighting damage to the body’s DNA.


Spinach is one of the most nutritious leafy green vegetables that we eat and it has a water content of around 91%. It is very low in calories and is a good source of fiber and magnesium. Spinach is also loaded with minerals like potassium, iron, and calcium. Most people use spinach as the base for salads and also blend it with sweet fruit to make smoothies. Blending spinach with sweet fruit is a good way to balance out the taste because spinach can be too bitter for some people.


We cannot imagine summer without watermelon. It is a staple fruit at summer barbecues. The water content in watermelon is around 91% and that makes it one of the best fruits to eat during hot weather. Watermelon is rich in several B vitamins, vitamin A, and vitamin C. It is also loaded with minerals like zinc, copper, and potassium.


This popular fruit is very sweet and is an excellent source of vitamin C. The water content in strawberries is around 91% and they are a great addition to your plant-based diet. Some of the antioxidants present in strawberries help in fighting the cell damage caused by free radicals in your body. Strawberries are very high in fiber and low in calories.

Soy Milk

Soy milk is made with soybeans and water, and have a milk-like texture. It is a choice for hydration for many people who are following a dairy-free diet and for those who are lactose intolerant. The water content in soy milk is about 90%. Soy milk contains all the nutrients present in soybeans and some manufacturers enrich their soy milk with several B vitamins, calcium, and vitamin D.


Many people might wonder whether broccoli is a hydrating food and you might be surprised when you hear that the water content in this cruciferous vegetable is around 89%.  The main advantage of broccoli is that it is a good source of several healthy antioxidants and minerals like potassium and iron. To get the most out of its nutrients, dieticians often recommend steaming broccoli.


Oranges are one of the most popular fruits around the world. It is a great source of vitamin C and is also rich in calcium, selenium, copper, and fiber. One of the main advantages of eating oranges is that it helps in the absorption of iron from other foods you eat.