Best Fruits And Vegetables to Keep You Hydrated

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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 healthful 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. Here are the Best Fruits And Vegetables to Keep You Hydrated.

Best Fruits And Vegetables to Keep You Hydrated


Jesmond Fruit Barn Zucchini

Water content: 92.73 percent

Commonly called summer squash, zucchini contains manganese, potassium, magnesium, vitamins A, C, and K, and fiber.

It also contains antioxidants such as lutein and zeaxanthin, which may help fight damage to the body’s DNA.


Water content: 91.45 percent

Watermelon is a staple food at many summer barbecues, as its hydrating benefits are a great fit for hot weather.

This sweet fruit contains mostly water, as well as vitamin C, vitamin A, several B vitamins, potassium, zinc, copper, and many other minerals.

A cup of diced watermelon also contains just 45.6 calories.

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Water content: 92 percent

They’re fat-free, low-sodium, low-calorie, and cholesterol-free. They’re also packed with fiber, vitamins, and minerals. Nutritional benefits vary depending on the type of mushroom. But overall, they are a good source of nutrients.

Mushrooms are rich in the B vitamins: riboflavin, niacin, and pantothenic acid. The combination helps protect heart health. Riboflavin is good for red blood cells. Niacin is good for the digestive system and for maintaining healthy skin. Pantothenic acid is good for the nervous system and helps the body make the hormones it needs.


Water content: 92 percent.

Strawberries provide lots of fiber, disease-fighting antioxidants and vitamins and minerals, including vitamin C, folate and manganese (6, 7, 8). There are so many health benefits of this fruit. Strawberries are good for eye health, help fighting cancer, bad cholesterol, regulate blood pressure, promote pre-natal health, etc.


Water content: 87% percent.

Oranges have nutrients like vitamin C and potassium and antioxidants like flavonoids, which may prevent cell damage by reducing inflammation. Another health benefits of oranges are they lower ischemic stroke risk for women. The antioxidant vitamin C, when eaten in its natural form (as in an orange) or applied topically, can help to fight skin damage caused by the sun and pollution, reduce wrinkles and improve overall skin texture.


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Water content: 87% percent.

Rich in vitamins, antioxidants, and fiber, raspberries are a delicious fruit with many health benefits. They have a high concentration of elegiac acid, a phenolic compound that prevents cancer, thereby stopping the growth of cancer cells and eliminating the progress of cancers. Raspberries reduce wrinkles, prevent muscular degeneration and promote optimal health.

Iceberg lettuce

Water content: 95.6%

Iceberg lettuce tends to get a bad rap, nutrition-wise. Health experts often recommend shunning it in favor of darker greens like spinach or romaine lettuce, which contain higher amounts of fiber and nutrients such as folate and vitamin K. It’s a different story when it comes to water content, though: Crispy iceberg has the highest of any lettuce, followed by butterhead, green leaf, and romaine varieties.

So when the temperature rises, pile iceberg onto sandwiches or use it as a bed for a healthy chicken salad. Even better: Ditch the tortillas and hamburger buns and use iceberg leaves as a wrap for tacos and burgers.

Star fruit

Water content: 91.4% water

This tropical fruit, also known as carambola, comes in sweet and tart varieties and has a juicy texture similar to pineapple. Its eye-catching shape looks great in a fruit salad or as an edible garnish on the rim of a summer cocktail, and as an added bonus it’s rich in antioxidants, especially epicatechin—a heart-healthy compound also found in red wine, dark chocolate, and green tea.

One note of caution: People with kidney problems should avoid star fruit because of its high levels of oxalic acid.

Honeydew melon

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Water content: 89.82%

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, and vitamin K.

Like most melons, it has high sugar content.

Bell Peppers

Green peppers are especially hydrating, with almost 94% water. Red, yellow and orange peppers contain about 92% water. Peppers also boast an abundance of carotenoids and Vitamin C. The levels of these nutrients increase as the peppers ripen, so let them get nice and ripe and then throw a few slices of pepper into a few fresh Vietnamese spring rolls.

Baby carrots

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Water content: 90.4%

A carrot’s a carrot, right? this is one of the Best Fruits And Vegetables you should eat! Not when it comes to water content. As it turns out, the baby-sized carrots that have become a staple in supermarkets and lunchboxes contain more water than full-size carrots (which are merely 88.3% water).

The ready-to-eat convenience factor is hard to top, as well. Snack on them right out of the bag, dip them in hummus or guacamole, or—for a bit of added crunch and bright orange color—chop them up and add them to salads or salsas.


grapes 0

Water content: 81%

Best Fruits And Vegetables. The health benefits of grapes make them an excellent choice. Grapes are rich in antioxidants, including resveratrol and flavonoids. They may taste sweet, but grapes don’t elevate blood sugar, nor do they significantly increase insulin levels.