Which Are the Top Foods With High Water Content? These 18 Fruits and Vegetables Provide the Most Hydration

When it comes to staying hydrated, it’s not just what you drink that matters. What you eat plays a role, too. Many fruits and vegetables are full of water, and can contribute to your daily hydration needs. These foods also contain important nutrients to support many functions in your body.

Read on to learn about the top hydrating fruits and vegetables, and why it’s good for your health to prioritize eating them.

Note: All nutrient values are sourced from the FoodData Central database from the U.S. Department of Agriculture (USDA).  

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Quiz: What foods are good for hydration?

1. Cucumbers 

Water content: 97%

Refreshing cucumbers are made up almost entirely of water. So you might wonder whether they provide any nutrition — and they provide plenty. Cucumbers contain vitamin K for strong bones. They also provide potassium and magnesium, electrolytes that help with hydration, muscle and nerve function, and several other processes in the body. Cucumbers even contain a small amount of fiber, which is good for digestion, maintaining healthy gut bacteria, and regulating blood sugar and cholesterol levels.

2. Iceberg lettuce

Water content: 96%

While iceberg lettuce isn’t known for being the most nutrient-dense of the leafy greens, it’s still a good source of vitamin K and folate — a B vitamin that helps form red blood cells in your body. 

If you’re looking for a hydrating lettuce with a bit more nutritional value, try romaine lettuce. It has just slightly less water content than iceberg lettuce (95%), but higher amounts of folate and vitamin K. Plus, it’s got vitamin A, an antioxidant that supports the immune system, skin health,  and eye health. 

3. Celery

Water content: 95%

Celery is an excellent source of phytochemicals, plant compounds that may help reduce blood pressure, improve blood sugar levels, and help prevent cardiovascular disease. So there are plenty of reasons to munch on this crunchy, very dip-able vegetable. 

4. Tomatoes

Water content: 95%

EXPERT PICKS: WHAT TO READ NEXT

• How much water should you drink every day? Needs vary from person to person, depending on factors such as your weight, activity level, and health conditions.  

• What’s the best drink to stay hydrated? For most people, water is ideal for hydration. But other drinks can also help you stay hydrated. Here’s what’s worth trying — and what to avoid. 

• The most healthful fruits to include in your diet: While all fruits are good for you, science suggests that some have specific and advanced health benefits.

Tomatoes are a hydrating and versatile fruit that can be eaten raw or cooked in many different dishes. Tomatoes are high in vitamin C, potassium, and folate. They’re also a good source of antioxidants, which help protect your body from free radicals — molecules that cause cellular damage in your body and lead to health conditions. 

Tomatoes are particularly high in lycopene, an antioxidant that gives them their red color. The lycopene found in tomatoes has been shown to help protect against prostate cancer, heart disease, and stroke.

5. Zucchini

Water content: 93%

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This squash provides vitamin C, potassium, magnesium, and belly-filling fiber. Research suggests that zucchini may help prevent or slow the growth of cancer. 

6. Bell peppers

Water content: 92%

Like many other foods on this list, sweet bell peppers are rich in vitamins A and C. In fact, bell peppers contain more vitamin C than an orange, making them a great choice for immune health (although cooking bell peppers decreases the vitamin C content). But whether you eat them raw or cooked, bell peppers are a nutritious and hydrating food. 

7. Watermelon

Water content: 91%

It shouldn’t come as a surprise that a fruit with “water” in its name contains a lot of water. Watermelon is rich in antioxidants, including lycopene. It may also help with weight loss. One study found that eating 2 cups of fresh watermelon each day led to a decrease in body weight, along with improved blood pressure and cholesterol levels.

8. Strawberries

Water content: 91%

Strawberries are one of the best fruit sources of both vitamin C and folate. Strawberries also contain manganese, a trace element that your body uses to make energy.

9. Honeydew melon

Water content: 90%

Honeydew melon is high in potassium, as well as the antioxidants vitamins A and C. It’s also a good source of fiber. So honeydew can boost your heart health and gut health, and can help manage blood sugar levels.

10. Broccoli

Water content: 90%

Broccoli, a high-fiber cruciferous vegetable, is more hydrating than you may expect. Its many nutrients include calcium and vitamin K for boosting bone health. Broccoli may help to:

• Lower cholesterol

• Maintain healthy blood pressure

• Improve cardiovascular function

11. Cantaloupe

Water content: 90%

Like other produce on this list, cantaloupe is full of electrolytes and antioxidants. A lesser-known benefit of cantaloupe is its amino acids, molecules that are the building blocks of protein. Amino acids play several crucial roles in your health. 

12. Grapefruit

Water content: 90%

Part of the citrus fruit group, grapefruit contains a large amount of vitamin C. It’s also high in plant compounds called polyphenols, which have antioxidant and anti-inflammatory properties. Drinking grapefruit juice has been linked to reduced risk of coronary artery disease, and improvement in weight management, insulin resistance, and cholesterol. 

13. Peaches

Water content: 89%

Peaches provide plenty of gut-healthy fiber and potassium. They’re also high in the antioxidant beta carotene, which gives peaches their orange color. 

Beta carotene has many potential health benefits. One study found that diets high in beta carotene were linked to a decreased risk of developing Type 2 diabetes in healthy men and women. Another study showed that beta carotene — along with vitamins C and E — improved cognitive function in older adults. 

14. Oranges

Water content: 87%

While they’re known for their vitamin C content, oranges provide a lot more than that. They contain potassium, which is great for heart health. They also have calcium to strengthen bones and teeth. Oranges also contain protective plant compounds like flavonoids. These compounds have anti-inflammatory and antioxidative properties.  

15. Apples

Water content: 86%

Just one apple provides about 4 g of fiber. Apples contain pectin, a type of soluble fiber. This pectin — along with the polyphenols in apples — can help lower cholesterol levels. This makes apples a great choice for heart health. 

16. Pineapple

Water content: 85%

Pineapple is rich in minerals like copper and potassium. It also contains vitamin C and magnesium, micronutrients that can boost your immune system. Its B vitamins are essential for helping your body turn food into energy. Pineapple is also the only food that contains bromelain, an enzyme that helps you digest food. 

17. Pears

Water content: 84%

Pears are similar to apples in their water content and nutritional composition. Pears contain slightly more fiber than apples — about 5 g to 6 g per medium-sized pear. This makes them a naturally sweet and delicious way to help meet your fiber needs. They also provide a moderate amount of other nutrients like vitamin C and potassium. 

18. Mango

Water content: 83%

While mango may not lead the pack of fruits with high water content, they’re still plenty hydrating. And they’re nutrient-dense, providing plenty of antioxidants, electrolytes, and fiber. 

Research suggests that eating mango can improve gut health. One study found that eating 100 g of fresh mango daily helped to boost the amount of healthy bacteria in the gut. A healthy gut helps prevent diabetes, irritable bowel syndrome (IBS), and cardiovascular disease.

Why eat foods with high water content?

Eating foods with high water content helps boost your hydration. The foods you eat throughout the day can provide about 20% of your water needs (the other 80% should come from water). One large study of children found that the more solid fruits and vegetables they ate, the more hydrated they were. 

Plus, unlike plain water, most fruits and vegetables contain:

• Electrolytes like potassium and magnesium

• Fiber

• Many other nutrients, including antioxidants

You shouldn’t use hydrating foods as a replacement for water. But fruits and vegetables can contribute to your hydration while also providing nutrients. 

How much water should you drink each day?

Drinking water is essential for reaching your daily hydration needs. How much water you need depends on many factors. 

You may need to consume more water if you are:

• In a hot climate

• Physically active and sweating

• Running a fever

• Having diarrhea or vomiting

If your hydration levels start to drop, you may become dehydrated. This can become serious if not properly addressed. Some common symptoms of dehydration include:

• Tiredness

• Dizziness

• Muscle cramps

• Dry skin and lips

• Dark urine

Why trust our experts?

Written by:

Joanna Foley, RD

Joanna Foley, RD, is a registered dietitian (RD) and the owner of joannafoleynutrition.com, a private nutrition consulting business. She has previously worked as a clinical dietitian and outpatient renal dietitian.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician in a variety of clinical settings. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

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