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Need More H2O? Try These Water-Rich Foods to Stay Hydrated

It may be another sunshiny day, but as temperatures rise, so does the need to stay vigilant about hydration. Fortunately, drinking liquids isn’t the only way to keep dehydration at bay — you can eat your water, too. That’s why we’ve put together a list of our favorite water-packed and nutritious staples our Presidio Home Care Aides can help incorporate into your loved one’s diet (or yours) today.


Watermelons might be a seasonal favorite at barbecues and various outings, but did you know they also pack a punch? Watermelons are about 92% water and contain disease-fighting antioxidants such as lycopene and cucurbitacin E, which can help protect your loved one from diseases such as cancer or diabetes.


If you love the fresh flavor and crunch of a cucumber, you’re in luck. These nutritious fruits boast the highest water content of just about any solid food, at around 95%.

Not only can they keep you hydrated, but they also provide extra fiber to help you stay regular and vitamin K to help you make the various proteins needed for blood clotting and healthy bones. Cucumbers also provide you with vitamin A, which is important for healthy vision and boosting your immune system. Vitamin A also helps your heart, lungs, and other organs work properly.


This popular red berry consists of 92% water. Other berries such as raspberries and blueberries contain 87% and 85%, respectively. In addition to fiber, snacking on strawberries means your loved one gets plenty of vitamins and minerals like vitamin C, folate (for red blood cell formation) and manganese (for normal brain and nerve function and breaking down fats, carbs and proteins in the body).

Consuming strawberries on a regular basis can reduce inflammation and help protect against heart disease, diabetes, Alzheimer’s and various types of cancer. Blend them into a smoothie or protein drink or throw them into a salad. If you’re feeling extra fancy, slice up a few and throw them into your water to get double the hydration and flavor.

Iceberg Lettuce

It’s no wonder salads are a go-to food in the summer. Sometimes firing up the stove top or grilling outdoors can get too hot and overwhelming. For seniors looking to incorporate more greens while staying cool and hydrated, lettuce is another good source of water.

Even though iceberg lettuce gets a bad rap as a salad green, its H2O content registers at 96%. Low in calories at just 10 calories per cup, the combo of water and fiber found in the classic iceberg makes it very filling. Furthermore, it can be a source of vitamins A and C. Add it to a sandwich for an extra crunch, or use it as a wrap.

Broths & Soups

We know this one sounds unlikely during the hotter months, but hear us out. Broths and soups, which are mostly water based at about 92%, offer plenty of hydration. Similar to iceberg lettuce, broths and soups tend to have lower calorie content and are basically a blank canvas for you to add more delicious veggies to the mix.

One study even found that those who consumed soup before the main course of a meal ate fewer calories, therefore ending up with a lower daily calorie intake. However if soups don’t appeal to you, bone broth is also an option. It boasts extra protein, collagen, electrolytes, and is a low-calorie and low-carbohydrate food.

How Presidio Home Care Helps with Hydration

Whether it’s helping you or your loved one shop and prepare water-rich foods or providing hydration reminders, our experienced and compassionate Home Care Aides can safely assist your loved one with anything they need. Contact our office today to learn more.

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