Eating Eggs Has An Unexpected Effect On Your Hydration

Getting enough water every day can seem like an impossible task, especially when you're on the go from morning until night. As a result, about three-quarters of U.S. adults deal with the unpleasant side effects of dehydration (via StatPearls). And all those dehydration side effects can be a major problem, given that water deprivation can lead to everything from headaches to hospitalizations.

Fortunately, you don't have to fret if you forget to bring along your handy water bottle as you go about your busy day. Foods can supply you with some — although not all — of the water your body craves. In fact, the Mayo Clinic estimates that, on average, about one-fifth of your water consumption probably comes from what you're eating, not what you're drinking. And one water-packed food may surprise you (as well as make you happy if you're eating it regularly): eggs.

A whole egg is made up of roughly 76% water, per a 2012 paper in Agricultural Engineering International: CIGR Journal. That figure rises to a sizable 87.57% for the egg white alone. (Egg yolk content is a little more than half water.) From a baking standpoint, this makes a ton of sense. Recipes frequently rely on eggs to add moisture. This means that for every egg you're eating, you're getting an added hydration bonus. Though the bonus is only about 1.34 ounces of water for each large egg (per the U.S. Department of Agriculture), it's still pushing you forward.

Remember: The Academy of Nutrition and Dietetics suggests that adults should aim for a total of approximately 11.5 cups of water daily for women and 15.5 cups for men. (In ounces, that's about 92 and 125 ounces, respectively.) By adding eggs to your meals, you're moving the needle. Besides, you're also getting all the other nutrients associated with eggs, including supportive vitamins, heart-healthy fats, essential minerals, and complete protein.

But does the type of egg you eat make a difference in your hydration? Perhaps, since the data shared so far has focused on hen's eggs. If you're able to get your hands on duck eggs, you might enjoy a slightly larger boost of hydration than you get from hen's eggs. That's because the moisture content of a duck egg is roughly 85%, according to a 2023 study in the International Journal of Current Science. For comparison, the study noted that quail eggs had a 75% moisture content, which is similar to the moisture content of hen's eggs.

To maximize the hydration levels you're getting from all your food, partner your eggs with other water-rich ingredients. For instance, you might want to serve sliced hard-boiled eggs over a salad made from cucumbers, lettuce, diced zucchini, celery, tomatoes, and peppers. Bonus points if you make a salad dressing from water-packed plain yogurt.

What's the takeaway? You can't depend on eggs to add tons of water to your diet. But that's okay: All those delicious eggs that you eat could end up becoming underrated hydration helpers that keep you feeling and looking your healthiest.