Dehydration can be an uncomfortable nuisance, yet, if left unattended, can turn into a serious medical issue. This is mostly because our bodies run off of water given that we’re made of 60 to 70 percent water.

This little fact puts the necessity for adequate water intake into a bit more perspective.

Along with quenching our thirst, water also keeps a majority of our crucial systems running smoothly, removes waste from our blood, keeps blood vessels open so that “important nutrients can travel freely to our kidneys,” regulates body temperature, helps your brain function, aids digestion, and boosts our immune system.

Humans absolutely and under no circumstances can live without water!

With that said, staying hydrated is easier said than done in this hectic world of ours. Dehydration can be caused by various things including simply not consuming enough water, extremely hot weather, physical activity, or sickness.

Of course, if you find yourself dehydrated, there are a few ways to rehydrate.

First and foremost, just drink some water. With that said, there are a handful of plant-based foods that can act fast, help remedy dehydration before it worsens, and even boost that immune system!

We also highly recommend downloading the Food Monster App  — with over 20,000 delicious recipes it is the largest plant-based recipe resource to help you get healthy! And, don’t forget to check out our Whole Foods Archives!

1. Tomato and Mushroom Tortellini Soup

Source: Tomato and Mushroom Tortellini Soup

When thinking about hydration, think soup! Add in some tomatoes — which have a water content of 94.5 percent — and you’re hydrating. This Tomato and Mushroom Tortellini Soup recipe by Elsa Brobbey hits both notes while also offering a balanced nourishing base of mushrooms, turmeric, and garlic.

2. Butter-Braised Radishes and Turnips

Source: Butter-Braised Radishes and Turnips

Who would’ve thought that little unassuming radishes offered a whopping water content of 95.3 percent? This Butter-Braised Radishes and Turnips recipe by Rachel Hanawalt is the perfect mixture of water-rich radishes and nourishing fiber, vitamin A, and vitamin C.

3. Roasted Corn and Pepper Soup

Source: Roasted Corn and Pepper Soup

Bell peppers are not only a sweet and healthy veggie treat, but they’re also about 92 percent water! This Roasted Corn and Pepper Soup recipe by Kristina Jug and Mitja Bezensek not only packs a hydrating soup base but also incorporates that lovely bell pepper and tomato.

4. Mashed Cauliflower

Source: Mashed Cauliflower

This Mashed Cauliflower recipe by Christin McKamey is surprisingly hydrating. Based around cauliflower which happens to be 92 percent water by weight, this recipe is a great simple and easy delicious side.

5. Good Morning Beet Juice

Source: Good Morning Beet Juice

The liquid in juice is a step in the right hydrating direction, but this Good Morning Beet Juice recipe by Ashley Smyczek also uses hydrating apples, one cup of water, super nourishing beets, and water-filled strawberries which happen to be 91 percent water.

6. Strawberry Gazpacho

Source: Strawberry Gazpacho

Speaking of those water-rich strawberries, this Strawberry Gazpacho recipe by Petra Vogel is a great meal to have on hand to stay hydrated! Along with strawberries, this gazpacho has vitamin C-rich orange and naturally healing ginger.

7. Fresh Fruit Lemonade Pops

Source: Fresh Fruit Lemonade Pops

This Fresh Fruit Lemonade Pops recipe by Bianca Scartabello mixes both water and watermelon — which contains 91 percent of water content — along with vitamin C-rich lemon for a hydrating treat!

8. Watermelon Quinoa Kale Salad

Source: Watermelon Quinoa Kale Salad

Watermelon isn’t relegated to sweets but can be mixed into savory, rich dishes for a nice hydrating balance, such as in this Watermelon Quinoa Kale Salad recipe by Lauren Kirchmaier.

9. Fruitless Chocolate Zucchini Smoothie Bowl

Source: Fruitless Chocolate Zucchini Smoothie Bowl

Zucchini is not only a diverse and nutrient-rich squash, but it also happens to have a 95 percent water content. This Fruitless Chocolate Zucchini Smoothie Bowl recipe by Kat Condon mixes water-rich zucchini with almond milk for a super chocolatey, super hydrating meal!

10. Seeds and Greens Kaniwa Salad

Source: Seeds and Greens Kaniwa Salad

Seeds are incredibly nutrient-rich, greens are one of the healthiest veggies, avocados are healthy-fat and vitamin-filled, and zucchini is water-filled making this Seeds and Greens Kaniwa Salad recipe by Viktoria Radichkova a nourishing, hydrating whopper of a salad!

11. Iceberg Wedge Salad With Shiitake Bacon

Source: Iceberg Wedge Salad With Shiitake Bacon

Alright, so iceberg lettuce doesn’t offer much outside of a ton of water — 95 percent water — but that’s why you match it with lots of nourishment such as in this Iceberg Wedge Salad With Shiitake Bacon recipe by Cruelty Free Family. Along with hydrating iceberg lettuce, this lettuce offers savory veggies, — shiitake mushrooms, tomatoes, and scallions — nutrient-rich toppings, — lemon juice, olive oil, garlic, and coconut aminos — and a sweet bite from apple cider vinegar and agave nectar.

12. Coconut Tomato Curry

Source: Coconut Tomato Curry

This Coconut Tomato Curry recipe by Sarah and Peter Hagstrom is rich in hydrating foods including tomatoes, celery, and coconut milk.

13. Lettuce Wraps

Source: Lettuce Wraps

Another great iceberg-lettuce recipe, these Lettuce Wraps by Mariko Sakata mix this water-rich food with a slew of nourishing ingredients including mushrooms, walnuts, and miso.

14. Cleansing Green Soup

Source: Cleansing Green Soup

This Cleansing Green Soup recipe by Melissa Tedesco is the perfect meal to have on hand when you need immediate rehydration! Along with water-rich celery and zucchini, this soup has a nourishing veggie broth base and nutrient-rich cruciferous cabbage.

15. Basil Cucumber Gazpacho

Source: Basil Cucumber Gazpacho

This Basil Cucumber Gazpacho recipe by Kristina Jug and Mitja Bezensek is a great second best choice hydrating soup next to the Cleansing Green Soup. Along with cucumber, this recipe also uses lemon juice, coconut yogurt, and avocado.

Learn How to Cook Plant-Based Meals at Home!

Source: Coconut Cucumber Smoothie

Reducing your meat intake and eating more plant-based foods is known to help with chronic inflammation, heart health, mental wellbeing, fitness goals, nutritional needs, allergies, gut health, and more! Dairy consumption also has been linked to many health problems, including acne, hormonal imbalance, cancer, prostate cancer and has many side effects.

For those of you interested in eating more plant-based, we highly recommend downloading the Food Monster App — with over 15,000 delicious recipes it is the largest plant-based recipe resource to help reduce your environmental footprint, save animals and get healthy! And, while you are at it, we encourage you to also learn about the environmental and health benefits of a plant-based diet.

Here are some great resources to get you started:

• Weekly Vegan Meal Plans
• Plant-Based Health Resources
• Plant-Based Food & Recipes
• Plant-Based Nutrition Resources
• The Ultimate Guide to Plant-Based Nutrition
• Budget-Friendly Plant-Based Recipes
• High Protein Plant-Based Recipes
• Plant-Based Meal Prep

Easy Ways to Help the Planet:

• Eat Less Meat: Download Food Monster, the largest plant-based Recipe app on the App Store, to help reduce your environmental footprint, save animals and get healthy. You can also buy a hard or soft copy of our favorite vegan cookbooks.
• Reduce Your Fast Fashion Footprint: Take initiative by standing up against fast fashion Pollution and supporting sustainable and circular brands like Tiny Rescue that raise awareness around important issues through recycled zero-waste clothing designed to be returned and remade over and over again.
• Support Independent Media: Being publicly funded gives us a greater chance to continue providing you with high-quality content. Please consider supporting us by donating!
• Sign a Petition: Your voice matters! Help turn petitions into victories by signing the latest list of must-sign petitions to help people, animals, and the planet.
• Stay Informed: Keep up with the latest news and important stories involving animals, the environment, sustainable living, food, health, and human interest topics by subscribing to our newsletter!
• Do What You Can: Reduce waste, plant trees, eat local, travel responsibly, reuse stuff, say no to single-use plastics, recycle, vote smart, switch to cold water laundry, divest from fossil fuels, save water, shop wisely, Donate if you can, grow your food, volunteer, conserve energy, compost, and don’t forget about the microplastics and microbeads lurking in common household and personal care products!