Generally, an adult male needs about 3 liters per day while an adult female needs about 2.2 liters per day. There is no blanket rule for everyone as it depends on the individual body, but generally, this is the amount one requires. All this water need not come from consuming direct water; there are some water-rich foods that can also give you the required water content to the body. 

Here below we will see 15 water-rich fruits that help your body hydrated. 

 

• Tomato:

• Tomato contains up to 94% water.

 

• 100 grams of tomato contains only 18 calories

 

• This hydrating fruit helps to reduce the risk of hypertension and can benefit your skin largely. 

 

• Tomatoes come in a variety of colors including pink, purple, black, yellow, and white.

 

Unique Fact: A tomato is a fruit. Fruit is defined as something which comes from a flower & contains seeds. As tomatoes tick these boxes, it is considered as fruit botanically

 

• Watermelon:

• As the name suggests, watermelon contains up to 92% water content. 

 

• 100 grams of watermelon contains only 30 calories

 

• It is rich in antioxidants.

 

• Watermelon also helps in the production of amino acid arginine, which helps boost the immunity system.

 

Unique Fact: Watermelons are both a fruit & vegetable. 

 

• Strawberries:

• Strawberries contain up to 91% water.

 

• 100 grams of this fruit only contains 36 calories. 

 

• It is also rich in Vitamin C & this vitamin is vital for healthy bones, teeth & blood vessels.

 

• It helps in digestion & keep your heart problems at bay by having a check on cholesterol. 

 

Unique Fact: It is the only fruit to have the seeds outside & technically these are not berries as berry should have seeds inside. 

 

• Grapefruit:

• Grapefruits contains up to 91% water.

 

• 100 grams of grapefruit contains 42 calories.

 

• This fruit is high in fiber which can give you a sense of fullness when you eat this fruit & it helps you in weight loss. 

 

• This fruit helps in preventing insulin resistance which is the primary reason for type II diabetes.

 

Unique Fact: Grapefruit can grow in clusters of up to 25.

 

• Cantaloupes:

• Cantaloupes contains up to 90% water.

 

• 100 grams of cantaloupe contains 34 calories.

 

• The nutrients in the fruit helps to improve immunity & improves vision

 

• Helps to reduce obesity.

 

Unique Fact: It got its name after the town of Cantalupo in Italy.

 

• Peaches:

• Peaches contains up to 89% water.

 

• 100 grams of peaches contains 39 calories.

 

• 150 grams of peaches will satisfy 6% of your daily vitamin A needs & 15% of your daily vitamin C needs. 

 

• Peaches help you to grow strong bones & teeth. 

 

Unique Fact: Whole month of August is celebrated as “Peach Month” in USA.

 

• Blackberries:

• Blackberries contains up to 88% water.

 

• 100 grams of blackberries contains 43 calories.

 

• This fruit is high Vitamin K which is essential in blood clotting.  It is one of the high antioxidant foods. 

 

• It helps in regular bowel movements & controls diabetes. 

 

Unique Fact: This fruit turns from Green to Red to Black when they are fully ripe.

 

• Papaya: 

• Papaya contains up to 88% water.

 

• 100 grams of papaya contains 43 calories.

 

• It is high in antioxidants & anticancer properties. 

 

• Papayas helps in reducing stress due to the high level of carotenoids present in the fruit. 

 

Unique Fact: If papaya is ripe, you can eat it raw; but unripe papaya should always be cooked before eating. 

 

• Plums:

• Plums contains up to 87% water.

 

• 100 grams of plums contains 46 calories.

 

• It has high anti-inflammatory effects which is the cause of various disease. 

 

• Plums are free from cholesterol, sodium & fat and hence acts as a very good all-time snack & it also helps to control diabetes as it has a very low glycemic index.

 

Unique Fact: Dried plums are called prunes. Plum trees are grown in every continent other than Antarctica.

 

• Oranges:

• Oranges contains up to 87% water.

 

• 100 grams of orange contains 47 calories.

 

• One medium sized orange provides 16% of your daily fiber needs & a day’s worth of Vitamin-C

 

• It is a good source of potassium & vitamin – C which helps to control blood pressure.

Unique Fact: 7 cups of cornflakes will give you same amount of fiber as one medium sized orange

 

• Apricots:

• Apricots contains up to 86% water.

 

• 100 grams of Apricots contains 48 calories.

 

• It is very high in Beta-carotene which helps in protecting eyesight.

 

• It is a good source of polyphenol antioxidants which helps in controlling diabetes & heart disease. 

 

Unique Fact: In Greek & Roman, this fruit is called “Nectar of God” to describe the immortal properties it may give. 

 

• Pineapple:

• Pineapple contains up to 86% water.

 

• 100 grams of pineapple contains 50 calories.

 

• 165 grams of pineapple chunk contains 131% of daily vitamin-C requirement & 76% of daily manganese requirement. 

 

• It produces a digestive enzyme called bromelain which eases digestion.

 

Unique Fact: Only one pineapple fruit will be produced by the plant in a season. 

 

• Apples:

• Apple contains up to 86% water.

 

• 100 grams of apple contains 52 calories.

 

• It is more than true that “An apple a day keeps the doctor away”. As it has Quercetin & Pectin; Quercetin – Gives Antioxidant & Anti-inflammatory effect & Pectin – Gives high soluble fibers which prevents constipation. 

 

• It moderates blood sugar level & very good for gut health. 

 

Check out the elderly nutrition guide on 60plusindia to know more information.