How to include water in a healthy diet? 6 foods which have plenty of water

How to include water in a healthy diet

Water is an essential element for life. Good hydration, together with a healthy and balanced diet, allows all the processes in our body to function properly. Therefore, it is necessary to drink water often, depending on individual needs and the circumstances in which we find ourselves.In this content:

  1. Water, essential for the proper functioning of the body
  2. Recommendations for good hydration
  3. Foods with water to improve your health
  4. FAQS
  5. Conclusion

Water, essential for the proper functioning of the body

In every cell and in every organ of the human body there is water. It is the basis of blood, urine, sweat, saliva… and all the fluids we produce. It is essential for the body to carry out vital functions such as contributing to the normal regulation of body temperature.

Lack of water can lead to dehydration: a situation that occurs when you do not have enough in your body to maintain proper functioning of the body. As a consequence, the body reacts by causing thirst or leaving the mouth dry. Hence the importance of staying properly hydrated.

The supply of water comes mainly from the consumption of liquids, but also through solid foods such as fruits, vegetables, and vegetables. Thus, drinking enough water is just as important as following a healthy diet and exercising to enjoy a good state of health. Hydration can be complemented with other drinks such as natural juices or infusions, but these should never be considered a substitute for water.

Recommendations for good hydration

According to the World Health Organization (WHO), it is recommended to drink between 1.5 and 2 liters of water a day distributed in different shots throughout the day. Consumption must be constant: before, during, and after meals. In addition, factors such as age, physical activity or environmental conditions influence the amount of water we should drink.

Because water promotes thermoregulation, it is especially important to hydrate in hot circumstances. It is essential to increase water intake, especially in summer, and to drink frequently, even if we are not thirsty: the body begins to dehydrate before we feel thirsty, so it is advisable to take the lead in this regard and provide the body with water before it asks for it. Thanks to the variety of Bezoya water formats, having mineral water throughout the day is very simple. You no longer have an excuse to be well-hydrated!

must also pay attention in cases of intense physical exercise. When exercising our body, a large percentage of the energy produced for muscle contraction is released as heat, which must be eliminated through mechanisms such as sweating. During the process, large amounts of water (and also mineral salts) are removed and must be replenished. If it is important to drink water under normal circumstances, even more so in these cases.

Drinking enough water helps maintain normal physical and cognitive functions. Bezoya is a very weak mineralization water, with a very low dry residue of 27 mg/l. Its consumption will help you reach the daily recommendations.

Water is present in food and we consume it in three different ways. The most obvious is through the drinks we drink, such as tea or coffee. Another of them is through the metabolization of carbohydrates, fats, and proteins that have the food we eat. And there is a third way: through the food with water that we buy and eat daily.

In fact, although some need a lot of water for their production, fruits, and vegetables are made up of it. According to data provided by the Food and Agriculture Organization of the United Nations (FAO), 91% of the composition of fruits is water. And in the case of vegetables, we are talking about up to 95%. Can you think of a better way to keep your body hydrated?

Foods with water to improve your health

Foods with a lot of water report great benefits to our health. As we already mentioned, fruits and vegetables top the list because their composition is mainly water. These are the fruits and vegetables recommended by organizations such as the FAO with which you can achieve a healthier diet.

1. The watermelon

93% of the watermelon is water and provides fiber, sugars, antioxidants, and vitamins, such as B or C. It should be noted that this fruit contains a wide variety of vitamins and minerals. One of the great health benefits of this fruit, being low in calories, is that it helps prevent diseases and heart problems, reduces cholesterol, and keeps our hearts healthy.

Water for our health

2. The pineapple

You can get a healthier diet by eating pineapple. Pineapple is an excellent natural diuretic that helps us purify our body, providing a good dose of fluid, fiber, and antioxidants. One of its peculiarities is that it contains the bromelain enzyme that is only found in this type of fruit and is used as an anti-inflammatory. Also, pineapple strengthens the immune system and some research is trying to see if it actually helps improve gut health.


3. The melon

Another of the summer fruits that stand out among foods with a lot of water. That is why it is a great option to refresh ourselves, quench our thirst, and also to ingest vitamins and fiber that favor our health and well-being.


4. Cucumber, the king of foods with water

In addition to being the vegetable for cosmetic treatments par excellence, because it helps to eliminate dark circles and bags, it also serves to drain our body. All due to its contribution of water and its characteristic freshness. 96% of its content is water.


5. Asparagus

Asparagus is not just a watery food; They have diuretic properties that favor the elimination of toxins. In addition, they have a good amount of water and fiber and help us to be nourished, hydrated, and healthy for very few calories.


6. The tomato

In addition to its contribution to water, it is an alternative full of antioxidants, fiber, and vitamins that are very beneficial for our body and highly versatile in the kitchen. Tomato helps lower cholesterol levels and reduces the possibility of suffering from high blood pressure. In addition, thanks to the fact that it contains potassium and essential amino acids, it helps our teeth, hair, and skin to stay healthy.


7. The orange

It is known to be rich in Vitamin C but it has many other beneficial properties for health. The orange contains a great contribution of carbohydrates, fructose, and minerals such as calcium, phosphorus, magnesium, and potassium. Of every 100 grams of orange, 86.34 are water. One of the health benefits of orange is that it helps prevent cardiovascular and heart diseases. In addition, it prevents colds as it strengthens the body thanks to its properties.



How much water should I consume per day?
The recommended daily water intake varies depending on factors such as age, gender, weight, and activity level. A general rule of thumb is to drink at least 8 glasses (64 ounces) of water per day.

What are the advantages of consuming water?
Drinking enough water helps maintain body fluid balance, regulates body temperature, lubricates joints, aids digestion, and promotes healthy skin.

Is there any other way to obtain water besides drinking it?
Yes, many foods, such as fruits, vegetables, soups, and broths, are high in water content and can help you meet your daily water requirements.

Is it possible that drinking too much water is harmful?
Answer: Yes, dehydration can cause hyponatremia, a condition in which the levels of sodium in the blood become too diluted, resulting in symptoms such as headache, nausea, seizures, and even coma. It is critical to drink water in moderation and not in excess.

How can I ensure that I consume enough water throughout the day?
You can set reminders to drink water on a regular basis, carry a water bottle with you, flavour your water with fruit or herbs, and drink water before and after meals.

Is it preferable to drink cold or hot water?
Answer: There is no definitive answer because it is largely a matter of personal preference. Some people prefer warm water because it is more soothing and easier to drink, while others prefer cold water because it is more refreshing.

Can I lose weight by drinking water?
Drinking water can help with weight loss by increasing fullness, which reduces calorie intake, and increasing metabolism, which burns more calories.

Is it necessary to drink water while exercising?
Yes, staying hydrated during exercise is critical for performance and preventing dehydration, which can cause fatigue, cramps, and other health problems.

What symptoms indicate dehydration?
Dehydration symptoms include thirst, dry mouth, dark urine, fatigue, dizziness, confusion, and even fainting. It is critical to drink water on a regular basis to avoid dehydration.

Are there any medical conditions that necessitate increased water consumption?
Increased water consumption may benefit certain health conditions such as kidney stones, urinary tract infections, and constipation. Consult your healthcare provider for personalized advice.


To summarise, water is an essential component of a healthy diet and plays an important role in our overall health and well-being. Drinking plenty of water throughout the day can help regulate bodily functions, promote healthy skin, aid digestion, and even aid in weight loss. In addition to drinking water, incorporating water-rich foods into our diet can help us meet our daily water requirements. Setting reminders, carrying a water bottle, and flavoring our water can help us stay hydrated throughout the day. Remember to listen to your body and consult with your healthcare provider for personalized water intake recommendations. Making water a priority in our diet can help us live healthier, happier life.

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