Eat to hydrate – 5 rich in water snacks

Water is the most important thing to improve the hydration level, but 20% of the daily needs can come from food. However, the condition is to choose fresh vegetables and fruits and to avoid processed foods, salt and sugar. Snacks can affect your silhouette because of the high number of calories, but when you choose the right ones, they can contribute to your hydration level. Avoid chips, popcorn, sweets and sugar added juices, no matter how tasty they are, they are extremely harmful. That’s why I thought of coming up with 5 ideas that can help you to make healthier choices and avoid dehydration.

Zucchini chips

Zucchini is one of the richest in water options you can choose, because they have a water content of 95%. Of course, once cooked, they lose a lot of water, but they still remain a very healthy option. To prepare the healthy chips, which do not affect the hydration level, I chose two medium-sized zuchinni. Wash them and cut into thin slices, including the peel, then place them in a tray covered with baking paper. Over the zuchinni slices, I added salt, pepper, dill and finely grated Parmesan cheese. Salt, in small amounts is an important electrolyte for the body, which helps the water to reach the cellular level, for a deeper hydration. I put the chips in the preheated oven at 180⁰C for 10-15 minutes, depending on how they brown. They are great when watching your favourite movie or while working, because they have extremely few calories.

Tomato bruschetta

A dish as simple as it is tasty, loved by everyone and super popular in Italy, bruschetta with tomatoes are a summer option, which helps you to improve the hydration level. This is possible due to the high water content of the tomatoes, of about 95%. I took a baguette and cut it into slices, neither too thin nor too thick. Cut the tomatoes into small pieces, add finely chopped garlic to taste, salt, pepper, oregano and olive oil. Put the mixture over the slices of bread and serve immediately. They are addictive because you can prepare them fast and they are simply delicious.

Fruits salad

Fresh fruits have a water content of at least 80%, so they are perfect to replace a dessert or a sweet snack. Eating sugar leads to the elimination of water from the body through urine, which leads to dehydration. So instead of a cake or a donut, choose a fruit salad. It is hydrating and refreshing, has fewer calories and can be prepared in a few moments. Just choose your favorite fruits, cut them, mix them and optionally,  add vanilla or rum essence. Among the best options are citrus fruits, kiwi, grapes, bananas, strawberries, peaches and apricots.

Baked sweet potatoes

Sweet potatoes contain about 78% water and are known to be a healthier option compared to regular potatoes because they have a lower glycemic index. Baked, diced or cut as chips, they are a great rich in water and low calorie snack. I peeled the sweet potatoes, cut them into cubes and put them on a baking sheet in the pan. Then, I added a little bit of olive oil and my favorite spices and place the tray in the preheated oven at 200⁰C for 15-20 minutes, depending on how they are cooked. In the end, they should be slightly browned on the surface and soft on the inside. Just tasty!


Smoothies are the best way to replace commercial juices as well as desserts or snacks, becoming more and more popular. To avoid excessive calorie intake, however, we must limit the amount of fruits and vegetables, use water to dilute the drink instead of milk and not adding extra sugar or other sweeteners. If you prefer them sweeter, just add a banana or a peach. Both fruits have their own sweetness and give consistency to the drink. For today’s smoothie, I used some of the richest water-based vegetables you can find: spinach (93% water), which I combined with a medium-sized banana (76% water), fresh orange juice and water. Mix the ingredients in a blender until they become a smooth and delicious drink, with an amazing color – perfect even for vegan food diets. 

Along with adequate water intake, nutrition can contribute in order to ensure a proper hydration. Avoid sweets, fast food, processed foods such as sausages, chips or precooked foods and choose fresh fruits and vegetables as much as possible. Salads, baked vegetables, bruschettas or fresh smoothies are easy to prepare, tasty, low in calories, but high in water. That’s the reason to include them in our daily diet as often as possible. Find your daily inspiration on our Instagram page and more ideas for hydrating snacks, in our practical guide available here.

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