Insider’s Viewpoint: Stay Hydrated with Fruits & Veggies

The supermarket offers a sea of bottled beverages and when it’s hot outside, a cool beverage can feel refreshing. Drinking water or unsweetened tea with lemon is a great way to satisfy your thirst, but you don’t have to rely on it to get all your fluid needs. You know that expression, “cool as a cucumber” well the truth is fruits and veggies are overflowing with water.

Water makes up for over 90% of the weight of many fruits and vegetables. Check out the table below.

Water Content of Fruits & Veggies

DYK? Water makes up 60% or your body weight AND is needed for these body functions …

  • Regulates body temperature
  • Moistens eyes, mouth, and nose
  • Lubricates joints
  • Carries nutrients to cells and
  • Helps body to flush out waste

How much water do you need?
While there’s no one- glass size-fits-all reference, The Institute of Medicine tells us that a daily beverage intake of 13 cups for men and 9 cups for women is recommended.

1 cup of water is equal to …

Check out the recipes below for 2 delicious ways to enjoy fruits and veggies and stay hydrated.


Berry Good Party Water


  • 1 liter pitcher
  • 1 cup frozen mixed berries (strawberries, blackberries, blueberries and raspberries)
  • 3 cups ice, cubes or crushed
  • 1 cup spring water
  • ½ cup sparkling water (zero calories, no artificial colors or sweeteners)

Pour ice and frozen fruit into pitcher, pour in spring water and shake.
Let sit for 30 minutes.
Add sparkling water.
Grab a glass and fill.
Green Tea Smoothie
This is a refreshing and delicious smoothie that can be made with any green tea or flavored tea of your choice. The nice thing about smoothies is you can flavor them to your liking by using any fruit; if berries are not your thing, use mangoes or oranges instead.
Other optional add-ins for extra protein include Greek yogurt, a handful of nuts or nut butter, or two scoops of protein powder.

Prep Time: 5 minutes
Serves: 4


  • 2 cups brewed plain or flavored green tea, cooled
  • 1 medium banana, fresh or frozen
  • 2 cups fresh baby Spinach
  • 2 teaspoons honey
  • 1 cup fresh or frozen berries of your choice
  • Directions
    Place spinach and tea in blender first, then add all other ingredients. Blend to desired consistency.

    Nutritional Information
    Amount Per Serving (1 Cup): 88 Calories; 0 g Total Fat; 25 mg Sodium;
    21 g Carbohydrate: 3 g Fiber; 2 g Protein

    Source: Recipe courtesy of Hannaford Simply Healthy

Marilyn Mills, MS, RD, LD, CDE
Hannaford Supermarkets
Insider’s Viewpoint Archive

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