Drinking Buddies 2025: A Month of Mindful Hydration
This June, I’m inviting you to join me in something simple yet transformative—being more intentional about the way we hydrate our bodies and nourish our lives.
Drinking Buddies was inspired by a mix of personal experiences—from my party-girl past to witnessing how kidney disease continues to impact people I love. What started with the goal of drinking more water is now about building a deeper relationship with hydration, health, and each other.
We’re going beyond the bottle and highlighting water-rich foods because staying hydrated is also about what’s on your plate. Before we get too deep with it, remember to check with your physician about any sudden changes to your diet or exercise.
WATER-RICH FOODS, WHAT ARE THEY?
Water-rich foods are foods that have a high water content. Some examples of this would be cucumbers, watermelon, and iceberg lettuce, which all contain more than 90% water. “Other fruits and vegetables, such as green grapes, peaches, and corn, are in the 70% to 90% water range,” says Nancy Oliveira, a registered dietitian and manager of the Nutrition and Wellness Service at Harvard-affiliated Brigham and Women’s Hospital.** Incorporating these foods into your daily diet can increase hydration naturally and sustainably. Aside from being healthy snacking options, they are quick and easy to prepare – Wash, rinse, slice, and eat. Keep things simple by starting with foods that can be easily prepared and even eaten raw. Then, learn ways to incorporate them into your cooking to add texture and color.
I’m not a board-certified doctor, dietician, or nutritionist, so I’ve combined a few resources from those that are, into a chart that has information on some of the most water-rich foods.
Take a look and do a bit of reading on your own so you don’t find yourself laid out somewhere this summer.
| Food Item | Water Content | Health Profile & NOtes | Source |
|---|---|---|---|
| Cucumber | 96.7 % | Cucumber has the highest water content of any solid food, making it excellent for hydration. | www.uclahealth.org |
| Iceberg Lettuce | 95.6% | This crispy lettuce variety has the highest water content among lettuces, aiding in hydration with minimal calories. | www.blackdoctor.org |
| Celery | 95% | Celery has nearly a half-cup of water per serving in each serving and it’s high in fiber. Eat alone, dipped in peanut butter or chopped in chicken salad. | www.utswmed.org |
| Radishes | 95.3% | Radishes provide a burst of spicy-sweet flavor and are high in water content. | www.blackdoctor.org |
| Zucchini | 94% | Zucchini is rich in water and nutrients, making it a hydrating and nutritious addition to meals. | www.uclahealth.org |
| Tomatoes | 94% | Tomatoes provide essential nutrients like vitamin C and antioxidants. | www.uclahealth.org |
| Bell Beppers | 92% | Bell peppers are rich in vitamins A and C, supporting immune health. | www.uclahealth.org |
| Cauliflower | 92% | Cauliflower contains fiber and antioxidants. Give it a pulse in your food processor to make cauliflower rice. | www.uclahealth.org |
| Watermelon | 92% | Watermelon is rich in antioxidants and vitamins. It just as tasty to drink as it is to eat. | www.uclahealth.org |
| Spinach | 91.4% | Spinach is rich in lutein, potassium, fiber, and brain-boosting folate, and just one cup of raw leaves contains 15% of your daily intake of vitamin E. | www.blackdoctor.org |
| Star Fruit | 91.4% | This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. | www.blackdoctor.org |
| Strawberries | 91% | Strawberries are high in water content and provide vitamin C and antioxidants, promoting skin and immune health. They make a flavorful addition to salads. | www.uclahealth.org |
| Broccoli | 90% | Broccoli is hydrating and offers fiber, vitamins, and antioxidants, supporting digestive and overall health. When cooked, it’s a hit with my littles. | www.uclahealth.org |
| Cantaloupe | 90% | Cantaloupe is rich in vitamin A and C, supporting vision and immune health. | www.uclahealth.org |
| Peaches | 89% | Peaches are a good source of vitamins C and A and potassium. A juicy yellow peach is one of my favoirte summer snacks. | www.utswmed.org |
| Oranges | 87% | Oranges are high in vitamin C, supporting immune function and skin health. | www.uclahealth.org |
| Grapefruit | 88% | Grapefruit contains antioxidants and vitamins, supporting heart health and metabolism. | www.uclahealth.org |
| Plain Yogurt | 88% | Plain yogurt provides protein and probiotics, supporting digestive health. Try toppings such as almond slivers or hemp seen for added texture, taste and protein. | www.uclahealth.org |
| Mango | 84% | Mangos are a rich source of vitamin C with moderate amounts of folate and copper. | www.en.wikipedia.org |
| HONORABLE MENTIONS | WATER CONTENT | SOURCE |
|---|---|---|
| Avocados, bananas, lentils (cooked), part-skim ricotta cheese, salmon (cooked), shrimp (cooked), yellow corn (cooked) | 70%-80% | www.health.harvard.edu |
WATER CONSUMPTION, HOW MUCH SHOULD I BE DRINKING?
Drinking the right amount of water is different for every individual based on things like the environment, diet, season (warmer temps require more water), lifestyle, physical levels of activity, and health needs. As for a specific measurement of how much water to drink daily, you may have heard that you should drink half your body weight in ounces or the unofficial cardinal rule of thumb that recommends 6-8 glasses of water. According to the U.S. National Academies of Sciences, Engineering, and Medicine, the adequate daily fluid intake is:
About 15.5 cups (3.7 liters) of fluids a day for men
About 11.5 cups (2.7 liters) of fluids a day for women
“These recommendations cover fluids from water, other beverages, and food. About 20% of daily fluid intake usually comes from food and the rest from drinks.” (MayoClinic.org) Based on their recommendations, I would need to drink approximately 73oz of fluids daily.
Whether you’re sipping water or tossing fresh fruit into your salad, the goal is simple: Drink more than you’re used to, eat more water-rich foods, be mindful of the natural resources that fuel your body, and encourage someone you care about to do the same.
So grab your Drinking Buddy and fill a bottle. Let this summer be the start of something lasting.
References:
- https://www.uclahealth.org/news/article/15-food-that-help-you-stay-hydrated
- https://www.health.harvard.edu/staying-healthy/using-food-to-stay-hydrated
- https://blackdoctor.org/the-15-most-hydrating-foods/?gad_source=5&gad_campaignid=20006000829&gclid=EAIaIQobChMIjpnGtqvSjQMVC-7jBx05wyd7EAAYASAAEgK4LvD_BwE
- https://utswmed.org/medblog/hydrating-healthy-foods/
- https://lannettebradley.com/2023/06/05/june-2023-drinking-buddies-its-time-to-turn-up/
- https://www.myfooddata.com/articles/vegetables-high-in-water.php
Before getting started, you should always consult with a medical professional before commencing any new exercise program or activity. You should understand that participating in any exercise or exercise program carries the possibility of physical injury; you should be in good physical condition and able to participate in the exercise. Click here to view our full disclaimer
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L. Bradley 