A plate featuring slices of watermelon, strawberries, and cucumbers, showcasing a colorful assortment of hydrating foods.
Hydrating foods, such as watermelon, cucumbers, celery, strawberries, pineapple, grapefruit, and cantaloupe, can help boost fluid intake and support overall health

Staying hydrated isn’t just about drinking water. What you eat matters, too.

Many foods—especially fruits and vegetables—have high water content. They support hydration naturally and often come packed with nutrients, fiber, and flavor.

If you’re looking for simple ways to boost your hydration, try adding these water-rich foods to your plate.

Why Hydrating Foods Matter

Water helps your body:

  • Regulate temperature
  • Transport nutrients
  • Remove waste
  • Keep skin, joints, and organs healthy

But it’s not just about your water bottle. About 20–30% of your daily hydration can come from food—especially if you eat the right kinds.

Top Hydrating Foods (Over 90% Water)

These foods are made mostly of water. They’re crisp, refreshing, and perfect for snacking or meals.

1. Cucumber (96% water)

  • One of the most hydrating foods
  • Great in salads, wraps, or with hummus
  • Low in calories, high in crunch

2. Iceberg Lettuce (96% water)

  • Light, crisp, and perfect for sandwiches or wraps
  • Mix with darker greens for better nutrition

3. Celery (95% water)

  • Contains natural salts and electrolytes
  • Pairs well with nut butter or cheese for a balanced snack

4. Radishes (95% water)

  • Crisp and peppery
  • Slice into salads or grain bowls

5. Zucchini (94% water)

  • Roast, grill, or spiralize it into noodles
  • Mild taste and easy to add to many dishes

6. Tomatoes (94% water)

  • Use cherry tomatoes as snacks or in salads
  • Lycopene adds antioxidant power

7. Bell Peppers (92% water)

  • Especially the green and red varieties
  • Sweet, crunchy, and high in vitamin C

8. Cauliflower (92% water)

  • Steam, roast, or mash it
  • Adds bulk and moisture to meals

Hydrating Fruits to Eat More Often

Fruits are excellent sources of water—and naturally sweet, too.

1. Watermelon (92% water)

  • One of the most iconic hydrating fruits
  • Contains electrolytes like potassium and magnesium

2. Strawberries (91% water)

  • Toss into yogurt, salads, or smoothies
  • Rich in vitamin C and fiber

3. Cantaloupe (90% water)

  • Refreshing and easy to digest
  • Great in breakfast bowls or fruit salads

4. Oranges (86% water)

  • Juicy and packed with vitamin C
  • Helps support hydration and immune health

5. Peaches (89% water)

  • Delicious raw or grilled
  • Full of antioxidants and gentle on digestion

Bonus: Other Foods That Support Hydration

These may not be quite as water-packed, but they’re still great for fluid intake.

  • Yogurt: Contains water and probiotics for gut health
  • Soup & broth: Especially homemade or low-sodium versions
  • Smoothies: Blend fruits, veggies, and water or milk for hydration and nutrients
  • Chia seeds: Soak up water and create a gel that helps the body absorb fluids slowly
  • Oatmeal: Cooks with water or milk, adding hydration to your breakfast

Tips for Adding Hydrating Foods Daily

You don’t have to overhaul your whole diet. Just aim to include some of these water-rich foods with each meal.

Try:

  • Starting your day with fruit or yogurt
  • Adding cucumber or bell pepper to lunch wraps
  • Using broth-based soups for dinner starters
  • Keeping cut-up fruits and veggies in the fridge for quick snacks
  • Swapping chips or crackers for fresh produce when you can

How Hydrating Foods Help Beyond Water Intake

These foods don’t just hydrate—they also:

  • Support gut health through fiber and gentle digestion
  • Reduce inflammation with antioxidants
  • Help with weight management due to low calorie content
  • Improve skin health thanks to vitamins and hydration

Many of these benefits work best when hydration comes from both fluids and foods. Together, they support your whole system.

Quick Recap: Best Hydrating Foods

Veggies:

  • Cucumber
  • Lettuce
  • Celery
  • Bell peppers
  • Tomatoes
  • Zucchini
  • Cauliflower

Fruits:

  • Watermelon
  • Strawberries
  • Cantaloupe
  • Oranges
  • Peaches

Others:

  • Yogurt
  • Soups
  • Smoothies
  • Chia seeds
  • Oatmeal

Hydration Starts on Your Plate

Hydrating foods make healthy eating easier—and tastier. They help you feel full, energized, and nourished. Next time you’re feeling sluggish or dry, don’t just reach for a glass of water. Look to your plate, too.

👉 Want to learn about 10 Warning Signs You’re Dehydrated? Read and take the next step toward feeling your best.