Key takeaways
- While drinking plenty of water is important, a person can boost hydration by eating water-rich fruits and vegetables.
- Hydrating foods contain at least 85% water and provide essential nutrients like vitamins, minerals, fiber, and antioxidants that support overall health.
- Some top hydrating foods include cucumber, iceberg lettuce, celery, tomatoes, watermelon, spinach, strawberries, and oranges. They can help maintain hydration levels, particularly during warm weather or after physical activity.
Water is essential for human health, but water alone does not hydrate the body. In fact, people can increase their hydration level and water intake with many foods and other drinks.
Eating hydrating foods — especially during warm weather, when the body loses water and vital electrolytes through sweating — can keep hydration levels up and provide a variety of nutrients.
The following 20 foods contain at least 85% water, making them a great choice for hydration.
Water content:
Cucumbers are a source of potassium and also contain phosphorus, magnesium, and a small amount of calcium.
Cucumber water is also a popular summer drink for people who do not like the taste of plain water.
Water content:
Although this pale green, crunchy lettuce variety is not as nutrient dense as some of its leafy green counterparts, it still offers health benefits.
It is low in carbohydrates and sugar but contains fiber, vitamins A and K, potassium, and zinc.
Water content:
This light green, crunchy vegetable is low in calories, protein, and carbohydrates but packs a punch with fiber.
It also provides:
vitamins A and K - folate
- potassium
Water content:
Although many people consider the tomato to be a vegetable, it is botanically a fruit that provides a source of:
- fiber
- vitamins C and K
- folate
- potassium
Tomatoes also contain lycopene, which helps prevent cell damage. Tomatoes are a great source of dietary lycopene.
Water content:
Romaine lettuce is crisp and not far behind iceberg lettuce in terms of water content. Romaine lettuce offers more nutritional benefits. In general, darker greens are more healthful.
Romaine lettuce is a source of:
- vitamins A, C, and K
- folate
- fiber
Water content:
Zucchini, commonly called summer squash, contains:
- manganese
- potassium
- vitamins A, C, and K
- fiber
It also contains antioxidants such as lutein and zeaxanthin, which may help fight damage to the body’s DNA.
Water content:
Watermelon is a staple food at many summer barbecues, as its hydrating benefits are a great fit for hot weather.
This sweet fruit flesh is rich in water, and provides a source of:
- vitamin C
- vitamin A
- several B vitamins
- potassium
- zinc
- copper
Water content:
This leafy green vegetable packs a lot of nutrition and fiber with very few calories.
It is a good source of magnesium, and it also contains:
- calcium
- iron
- potassium
- vitamin A
- vitamin K
- fiber
- folate
Spinach makes a great base for salads. People can also blend it into a smoothie with sweet fruit.
For those who find spinach too bitter, mixing it with sweet fruit in a smoothie can help balance out the taste.
Water content:
Strawberries, with their sweet taste and high vitamin C content, are a popular berry.
Strawberries contain antioxidants that fight damage from free radicals. They are high in fiber and low in calories.
Water content:
Skim, or fat free, milk is a healthful beverage to drink on its own, and it makes a useful ingredient in cooking or for foods such as cereal.
It is a good source of calcium, vitamin D, and protein.
Water content:
Soy milk is a mixture of water and soybeans that forms a milk-like drink.
It is naturally high in water and a good choice for hydration.
Many commercial brands of soy milk contain added calcium, vitamin D, and several B vitamins.
Water content:
Cantaloupe is also known as muskmelon. It is a source of vitamin C and fiber, and it makes an excellent summer snack.
Like many other orange fruits and vegetables, it is also a source of beta carotene, which the body converts to vitamin A.
Water content:
This sweet, yellow-green melon is a type of muskmelon that is a good source of potassium and vitamin C. It also contains:
- folate
- magnesium
- vitamin K
Bear in mind that, like most melons, it has a high sugar content.
Water content:
Kale is a nutrient dense leafy green vegetable that provides a good source of vitamins A, C, and K.
It also contains calcium and fiber.
Kale is a good plant based source of iron and some B vitamins, as well as anti-inflammatory phytochemicals.
Water content:
Broccoli may not be the first food that comes to mind when people think of hydrating foods, but this cruciferous vegetable is around 90% water.
It contains several different antioxidants and is also a source of:
- fiber
- iron
- potassium
- vitamin C
- vitamin K
Try steaming broccoli or eating it raw to get the most out of its nutrients.
Water content:
This juicy fruit contains plenty of vitamins, including C, A, E, and K. It is also a source of potassium and phosphorus.
People can eat peaches as a quick snack, or they can incorporate them into salsas, salads, or smoothies.
Water content:
With their bright orange color, carrots contain a high amount of beta carotene, or vitamin A.
They are also a good source of:
- potassium
- folate
- vitamin K
- fiber
Water content:
Oranges are known best for their vitamin C content, and they are also a source of fiber and potassium.
The vitamin C in citrus fruits can also help the body absorb iron from other foods.
Oranges also contain:
- several B vitamins
- magnesium
- copper
Water content:
This spiny, tropical fruit is packed with nutrition, including vitamin C. It also contains:
- magnesium
- potassium
- manganese
- B vitamins
Water content:
Apples come in many varieties, from deep red and crunchy to green and crisp.
In general, apples are a good source of water. They also contain plenty of fiber, vitamin C, and antioxidants such as quercetin and catechin.
Plain water provides hydration without added sugar, calories, or other ingredients, making it a great everyday choice.
However, some people do not like the taste of plain water or simply want more variety.
People can stay hydrated by adding fruits, vegetables, and herbs to water, which will add flavor without significant amounts of calories or sugars. Some options to add include:
- watermelon
- cucumber
- mint leaves
- strawberries
- lemon
- lime
- pineapple
Try crushing these foods before mixing them in to bring out their natural juices and flavors, or let them soak in a pitcher of water in the refrigerator for several hours.
Green, black, and herbal teas are also good alternatives to water. Look for varieties without added sugar or sweeteners.
For people who often drink soda, switching to sparkling water with lemon or lime can drastically reduce their daily sugar intake.
Most people can stay hydrated by sipping water throughout the day and by consuming hydrating foods. There is no set amount of water that is right for everyone.
In general, a person may need to increase their water intake if they:
- are exercising and sweating
- are in a hot environment
- have certain health conditions
- are pregnant or nursing
As well as drinking enough water, limiting intake of salty foods can also reduce a person’s risk of dehydration.
Many people think that sports drinks are a good alternative to water. Sports drinks contain electrolytes such as sodium and potassium, which can be helpful during vigorous exercise or prolonged exposure to heat.
However, most of the time, plain water is the best choice because it is free of sugars, sweeteners, and other additives.
Hydration is about more than drinking water. Many foods contain water and additional nutrients that are vital for good health.
Examples of foods rich in water include cucumber, strawberries, kale, melon, carrots, peaches, lettuce, and zucchini.
Eating a diet rich in fruits and vegetables is a good way to supply the body with vitamins, minerals, and fiber, while adding to daily water intake.