When we think of staying hydrated, the first thought that comes to mind is usually drinking enough water. And while getting enough fluids is essential, what many people don’t realize is that our bodies also get hydration from the foods we eat. Specifically, about 20-30% of our daily water intake can come from high-water-content foods, making them a delicious and surprising way to supplement our hydration needs.
Personally, I’ve often turned to these hydrating foods in the summer when plain water starts feeling a bit monotonous, or I know I’ll need more fluids after a long day. The great news is that these options aren’t just functional; they’re also incredibly tasty and packed with other nutrients.
Whether you’re trying to recover from a sweaty workout, beat the heat, or just change up how you hydrate, this list of 14 delicious foods will turn eating into a key part of staying refreshed.
1. Watermelon (92% Water Content)
Watermelon is practically the poster child for hydrating foods. Its high water content, combined with its sweet, crisp texture, makes it an excellent choice for hydration. But what sets watermelon apart is that it’s also rich in electrolytes like potassium and magnesium, which help replenish what you lose through sweat.
I like chopping watermelon into small cubes and freezing it for a refreshing, icy snack on hot days. You can also blend it into a hydrating watermelon juice or smoothie for a more creative twist.
“With 92% water content, watermelon not only quenches your thirst but also provides essential electrolytes to support healthy hydration.”
2. Cucumber (95% Water Content)
When I think hydration, cucumbers are always near the top of my list. They’re incredibly versatile, refreshing, and require almost no prep. Plus, cucumbers are loaded with vitamins like vitamin K and antioxidants, making them a powerhouse of hydration and nutrition. Adding slices of cucumber to water gives it an elevated spa-like refreshment, while chopped cucumbers make for a crunchy salad base.
Slice cucumbers lengthwise, spread on some hummus, and sprinkle with paprika for a simple yet hydrating snack that also keeps you full.
Fresh Tip
Keep a bowl of peeled cucumber sticks in the fridge for quick snacking. They’re perfect to grab and go when you need hydration in a pinch!
3. Strawberries (91% Water Content)
Strawberries are a summer staple in my home, not just because of their natural sweetness but also for their high water content. Their juicy texture makes them super satisfying, and they’re packed with vitamin C, manganese, and fiber. Add them to your yogurt, blend them into a smoothie, or eat them fresh for a juicy burst of hydration.
Strawberries also boast powerful antioxidants, including anthocyanins, which not only protect your cells but can help improve skin health.
Make a refreshing strawberry “spa water” by muddling strawberries in a glass before adding ice and still or sparkling water.
4. Lettuce (95% Water Content)
Often underappreciated, lettuce is an excellent hydrating food that makes it easy to sneak extra water into your meals. Romaine and iceberg lettuce, in particular, have some of the highest water contents and can be used as a base for salads, sandwich wraps, or taco shells.
When I’m in a pinch, I like creating lettuce wraps with turkey, avocado, and a drizzle of dressing. Lightweight, refreshing, and hydrating!
5. Celery (95% Water Content)
Celery is one of those foods that manages to pack a ton of hydration alongside virtually zero calories. Beyond its water content, celery contains electrolytes like sodium and potassium, making it a surprisingly hydrating choice.
Dip celery sticks in almond butter or cream cheese for a hydrating snack with added protein and flavor.
Celery also contains antioxidants and compounds that may reduce inflammation, making it an ideal choice for active lifestyles.
6. Zucchini (94% Water Content)
Zucchini is another high-water-content veggie I love incorporating into meals, especially since it’s so versatile. You can spiralize zucchini into “zoodles” for low-carb pasta, sauté it for a quick side dish, or even bake it into zucchini bread.
During the summer, I enjoy grilling zucchini slices with a drizzle of olive oil and a sprinkle of sea salt. Simple, but deliciously hydrating.
Zucchini isn’t just hydrating; it’s packed with vitamin C, which can help your immune system stay strong even during intense heat.
7. Tomatoes (95% Water Content)
Juicy, tangy tomatoes are not just a summer treat but also a wonderful source of hydration. Slice them up for a simple caprese salad, toss them on your avocado toast, or roast them for a burst of intense flavor when added to a sandwich or grain bowl.
Quick tip? Cherry or grape tomatoes make for easy snacking straight from the fridge. Hydrating and effortless.
8. Oranges (87% Water Content)
Citrus fruits like oranges are rich in water and vitamin C, making them fantastic for combating dehydration and boosting immunity. Personally, I’ve always loved how juicy and satisfying they are after runs or workouts. Their natural sweetness is a perfectly refreshing way to rehydrate.
Don’t forget to zest the peel into smoothies or baked goods for an extra layer of citrusy freshness.
Oranges also contain calcium, a lesser-known nutrient in this fruit that supports healthy hydration at the cellular level.
9. Bell Peppers (92% Water Content)
I used to overlook bell peppers, but they’ve since become a staple in my fridge. Beyond their crunch and vibrant color, bell peppers are one of the most hydrating vegetables you can eat. Red and yellow varieties are sweeter, while green has a slightly tangier flavor.
Chop them for salads, roast them for fajitas, or simply enjoy with a light ranch dip.
Fresh Tip
Store sliced bell peppers in cold water in your fridge to maintain their crunch and flavor for longer.
10. Pineapple (86% Water Content)
Pineapple is not only hydrating but also packed with bromelain, an enzyme that aids digestion and reduces inflammation. Whenever I eat pineapple, I find it’s the perfect combination of sweet and refreshing, especially when served chilled.
Blend it into smoothies, grill it for summertime BBQs, or enjoy it fresh as a quick hydration boost.
11. Cantaloupe (90% Water Content)
This sweet melon is not only juicy but also high in beta carotene, which converts to vitamin A in your body for improved skin and eye health. Cantaloupe is perfect as-is or with a sprinkle of lime juice for extra zest.
If you’re feeling creative, freeze chunks of cantaloupe and blend them into a sorbet for a cool, hydrating dessert.
12. Radishes (95% Water Content)
Crunchy and slightly spicy, radishes are an underutilized vegetable that’s loaded with water. I love them thinly sliced and added to tacos or grain bowls for a hint of peppery bite. When roasted, radishes take on a slightly sweet flavor and make a unique side dish.
Radishes contain compounds like glucosinolates, which have detoxifying properties, making them a powerful addition to any meal.
13. Grapefruit (88% Water Content)
Slightly tart but undeniably juicy, grapefruits are another delicious citrus fruit that packs a hydration punch. They’re low in sugar compared to other fruits and also contain electrolytes like potassium.
Eat them halved with a sprinkle of sugar or broil them lightly for a caramelized twist. Either way, they’re perfect for adding hydration to your morning routine.
14. Coconut Water
Okay, so it’s technically a drink, but coconut water deserves a spot here because it’s nature’s hydrating gift. Along with high water content, it contains a mix of electrolytes, including magnesium and potassium, that balance hydration and muscle function. It’s especially great after exercise.
For an easy snack, blend coconut water with pineapple or mango for a tropical hydration smoothie.
How to Make Hydrating Foods Work Harder For You
It’s not just about eating these foods randomly—it’s about using them strategically throughout the day to balance hydration, especially when your body needs it most.
- First thing in the morning (you wake up mildly dehydrated)
- After exercise or intense sweating
- During travel or long flights
- On hot days or in dry indoor environments
- When drinking alcohol or caffeine
Fresh Tip
Start your day with a water-rich breakfast—like a smoothie with spinach, strawberries, and coconut water—to hydrate before coffee depletes your reserves.
Hydration Can—and Should—Be Delicious
Drinking enough water is important. But for a lot of us, it’s not always practical—or pleasant—to be sipping all day. That’s where these water-rich foods come in.
They’re not just filler. They’re flavorful, functional, and—when chosen intentionally—they can transform how you feel throughout the day. Better energy. Better focus. Better skin. Fewer headaches. And yes, fewer “I should be drinking more water” guilt trips.
So start where it’s easy. Add a handful of strawberries to your lunch. Keep a bowl of cucumbers in the fridge. Load up your plate with melons or peppers on hot days. Small changes, big hydration.
Because nourishing your body isn’t just about what you drink. It’s also about what you eat—and how it helps you feel your best from the inside out.
