26 Water-Rich Foods That Help You Stay Hydrated

1. Lettuce

• Contains about 96% water
• Varieties include romaine, iceberg, butter, and red leaf
• Has only 10 calories per cup on average
• High in fiber and contains trace amounts of important vitamins and minerals, such as zinc, potassium, and vitamins A and K

2. Tomato

• Contains about 95% water
• Come in a wide variety—small cherry tomatoes, beef tomatoes, or on the vine
• Good source of vitamin A, which is necessary for your immune system, skin health, and eye health
• Versatile and go well in sandwiches, salads, pasta, and scrambled eggs

3. Celery

• Contains about 95% water
• High in fiber, potassium, and vitamin K
• Low in calories and beneficial for weight loss

4. Radishes

• Contains about 95% water
• Rich in a wide variety of minerals and vitamins, such as calcium, magnesium, zinc, phosphorus, and vitamins B6 and K.
• May help lower cancer risk according to studies

5. Zucchini

• Contains about 93% water
• Abundant in fiber, manganese, magnesium, potassium, and vitamins A, C, and K
• Rich in antioxidants called lutein and zeaxanthin, which are very important for eye health

6. Spinach

• Contains about 93% water
• Packed with nutrients including potassium, fiber, vitamin E, and lutein, making it one of the best foods for hydration

7. Cauliflower

• Contains about 92%-94% water
• High in fiber and vitamin B
• Rich in choline, which supports metabolism and brain health

8. Bell peppers

• Contains about 92%-94.5% water, depending on the variety (green bell peppers have the highest water content)
• High in fiber, vitamin A, and some alkaloids
• Also contains vitamin C, which benefits your immune health and helps your body absorb iron

9. Watermelon

• Contains about 92% water
• High in fiber and several nutrients, such as vitamins C and A and magnesium
• Low in calories and may aid in weight loss
• Abundant in potent antioxidants, such as lycopene, which can reduce oxidative damage that is linked to chronic diseases such as diabetes and heart disease

10. Grapefruit

• Contains about 91% water
• High in magnesium, potassium, vitamins C and B1, and beta-carotene, which can help lower cholesterol and boost immunity

11. Strawberries

• Contains about 91% water
• High in fiber, antioxidants, vitamin C, folate, and manganese

12. Skim milk

• Contains about 91% water
• Contains a variety of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, potassium, and magnesium
• Rich in electrolytes and protein which can rehydrate the body as well as provide essential amino acids

13. Star fruit

• Contains about 91% water 
• Rich in fiber and vitamin C

14. Cantaloupe

• Contains more than 90% water
• Rich in vitamin A, which can boost your immune health and protect against infection

15. Peaches

• Contains about 90% water
• Has only about 60 calories
• High in antioxidants and vitamins, such as vitamins A, B, and C

16. Jicama

• Contains about 90% water
• Good source of potassium, vitamin C, and fiber

17. Mushrooms

• Contains about 80%-90% water
• High in protein and have immune-boosting and cholesterol-lowering properties

18. Blackberries

• Contains about 88% water 
• High in fiber and vitamins C and K
• Makes hydrating snack, especially when combined with plain yogurt or blended into a smoothie

19. Carrots

• Contains about 88% water
• High in antioxidants such as vitamins A and C and beta-carotene
• Contains vitamin B and lutein, both of which are beneficial to the eyes

20. Papaya

• Contains about 88% water
• High in antioxidants that can prevent cholesterol from oxidizing, making them good for heart health
• Rich in lycopene and vitamin C, which protects skin health and delay signs of aging

21. Pineapple

• Contains about 87% water
• Rich source of digestive enzymes such as bromelain
• Contains significant amounts of flavonoids and phenolic acids, which support the health of the skin, eyes, heart, and brain
• Can be used fresh or frozen to enhance the flavor and nutritional value of smoothies, sorbets, and fruit salads

22. Oranges

• Contains about 86% water
• High in vitamin C, which is a powerful antioxidant that protects your muscles, bones, tendons, arteries, and skin and aids in the proper functioning of your immune and nervous systems

23. Brussel sprouts

• Contains about 86% water 
• High in folic acid (folate), which is required to produce red blood cells and for healthy fetal development during pregnancy; also alleviates fatigue and boosts the immune system

24. Apples

• Contains about 85% water
• Nutrient-dense and rich in fiber, antioxidants, and other disease-fighting phytochemicals

25. Mangoes

• Contains about 83% water
• Rich in nutrients that promote eye and digestive health
• High in fiber and quite satiating

26. Cottage cheese

• Contains about 80% water
• High in protein and satiating
• Rich in calcium and magnesium, which aid in bone health
• Contains selenium, phosphorus, and vitamin B complex