The Most Hydrating Fruits and Veggies on the Planet

Watermelon slices on stick oranges apples and pineapple on table

Hydration plays a crucial role in our overall health and wellness, and it’s easy to see why.

Our bodies are made up of as much as 60 percent water. What’s more, many of our bodily functions rely on water, too. It’s important for the transport of nutrients, optimal circulation of blood, and the hydration of our cells.

The thing, though, is many of us don’t drink enough water each day, which raises the number of people at risk for dehydration.

But have we got some good news! There are many fruits and veggies that are high in water content, with the best ones containing as much as 95 percent.

Adding these water-dense foods to your diet can make a great difference in your health, as they offer other amazing health benefits, too! We’ve rounded them up in a handy list, so read on.

1.     Iceberg Lettuce

Iceberg lettuce is probably the best source of water among all whole foods. Containing 96 percent water, iceberg lettuce helps a lot in keeping your body hydrated.

Iceberg lettuce not only boasts an abundant amount of water but good-for-your-eyes nutrients, too!

According to the United States Department of Agriculture (USDA) Nutrient Database, iceberg lettuce is also an excellent source of vitamin A, beta-carotene, lutein and zeaxanthin.

Health benefits of iceberg lettuce: Although it is much lower in nutritional content compared to other varieties of lettuce, iceberg lettuce still offers health perks.

A great source of vitamin A, beta-carotene, lutein and zeaxanthin, iceberg lettuce helps to promote eye health.

And since it also contains a considerable amount of folate, it also helps to prevent birth defects and other prenatal conditions.

How to enjoy iceberg lettuce in your diet: Thankfully, iceberg lettuce is so easy to add to your diet! You can incorporate it into your salads or use it as a healthier alternative for your burger buns.

2.     Celery

Often added to soups and stews, celery is also an excellent source of water at 95 percent. What’s more, it is also rich in other valuable nutrients!

The USDA Nutrient Database shows that celery also contains significant amounts of potassium, sodium, and calcium, minerals that also act as electrolytes.

Celery is also an abundant source of vitamin A, which is good for the eyes, and a good source of phosphorus, magnesium, folate, and vitamin K.

Health benefits of celery: Celery has been associated with heart health, and reduced risk of inflammation and other diseases like liver diseases, urinary tract infection (UTI), and even cancer.

How to enjoy celery in your diet: You can help keep your body hydrated and enjoy celery’s other health benefits by eating it raw or adding celery to your stir-fry dishes, soups, casseroles, and stews.

3.     Cucumbers

Cucumber with avocado and apple salad

If you’re looking to enhance your daily water intake by means of eating whole foods, look no further than a cucumber!

This refreshing fruit is one of the most excellent sources of water at 95 percent, and also probably one of the easiest to add to your regular nutrition.

Aside from its rich water content, cucumber also boasts other key nutrients. According to the USDA, cucumbers are also an excellent source of potassium and vitamin A.

They also contain good amounts of phosphorus, calcium, magnesium, vitamin K, and folate.

Health benefits of cucumber: Aside from promoting hydration, cucumber may also aid in weight loss, help lower blood sugar, and support regular bowel movement.

How to enjoy cucumbers in your diet: The crisp and refreshing flavors of cucumbers make them easy to enjoy as a snack on its own! Cucumbers also make a great addition to sandwiches and salads.

4.     Zucchini

Botanically a fruit, zucchini is often treated as a veggie and incorporated into savory dishes. It is also one of the best hydrating whole foods with 95 percent water.

According to the USDA, zucchinis are also a rich source of potassium and vitamin A and contains good amounts of other nutrients such as phosphorus, magnesium, calcium, folate, and vitamin C.

Health benefits of zucchini: On top of its hydration benefits, zucchinis are also excellent for your digestion, eye and heart health.

They also help to lower your blood sugar levels, aid in weight loss, boost your energy levels, and enhance your adrenal and thyroid functions.

How to enjoy zucchinis in your diet: You can swap your traditional pasta with twisty zucchini noodles with the help of a vegetable peeler or a spiralizer.

You can also boost your salad’s nutritional power by throwing zucchinis into the mix!

5.     Watermelon

As its name suggests, watermelon is also an excellent source of water at 92 percent. It also boasts high amounts of vitamin A at 569 IU per one hundred grams.

Watermelon also contains mineral-electrolytes such as potassium, magnesium, phosphorus, and calcium, as well as vitamin C and folate.

Health benefits of watermelon: Aside from keeping your body hydrated, watermelon also boosts heart health, reduces inflammation and oxidative damage, prevents eye diseases, and relieves muscle soreness.

How to enjoy watermelon in your diet: You can savor watermelon as a refreshing snack, enjoy it as a side dish or add it to your nutritious salad.

6. Tomatoes

Tomatoes also make a valuable addition to your diet if you want to increase your water intake through whole foods.

With 95 percent water, tomatoes also help to combat dehydration while providing your body with other essential nutrients.

They are one of the best sources of vitamin A, a nutrient that protects your eyes against age-related decline and night blindness.

Tomatoes are also an excellent source of potassium, which is linked to many incredible health rewards.

Health benefits of tomatoes: Tomatoes not only help keep your body hydrated but provide protection for your heart as well.

They also improve your vision, promote healthy digestion, keep your bones healthy, enhance your skin health, and prevent your risk of cancer.

How to enjoy tomatoes in your diet: You can perk up many of your recipes with tomatoes. They are a powerful addition to breakfast omelets, salsa, salads, and stews. You can also enjoy a healthy tomato juice!

7.    Cauliflower

While it may look like it’s devoid of nutrients, cauliflower is actually packed with vitamins and minerals that are good for your body and is 92 percent water.

Similar to other green leafy veggies, cauliflower is also loaded with potassium, and a good source of folate, vitamin C, phosphorus, sodium, magnesium, calcium, and vitamin K.

Health benefits of cauliflower: Cauliflower not only hydrates your body but also helps to keep your bones healthy, reduce blood pressure, boost your immune system, and lower your cancer risk.

How to enjoy cauliflower in your diet: You’ve already probably heard of cauliflower rice. You can use this as a healthier substitute for your traditional rice or swap your mashed potatoes with mashed cauliflower!

8.     Bell Peppers

Yellow orange and red bell peppers

Bell peppers also boast 92 percent water content. They are also prized for their antioxidant properties, thanks to their rich vitamin C and vitamin A content as well.

Bell peppers are also a great source of potassium and have considerable amounts of phosphorus, magnesium, calcium, and sodium as well as folate.

Health benefits of bell peppers: Adding bell peppers to your diet is not only an excellent way to fight dehydration but visual impairments as well.

Bell peppers are also linked to better digestive health, stronger immune system, improved respiratory health, slow skin aging, and weight loss!

How to enjoy bell peppers in your diet: Like the other water-dense foods, bell peppers are very easy to fit in your nutrition, too! You can eat them raw in salads or incorporate them into your stir-fries and sauces.

9.     Cabbage

Cabbage is another great source of water at 92 percent. It contains other key nutrients too such as vitamins A, K, and C, as well as mineral-electrolytes potassium, calcium, magnesium, phosphorus, and sodium.

Health benefits of cabbage: Cabbage also helps to reduce inflammation, improve digestion, lower blood pressure, enhance heart health, and even prevent cancer.

How to enjoy cabbage in your diet: You can add shredded cabbage to your salads, soups or stews. It is also the main ingredient for sauerkraut, which is one of the best probiotic foods.

10. Strawberries

Fresh strawberries in baskets

Rounding up the list is strawberry. An outstanding addition to desserts, strawberries are rich in water content too at 91 percent.

Strawberries are also loaded with other essential nutrients including potassium, vitamin C, phosphorus, folate, calcium, and vitamin A.

Health benefits of strawberries: Strawberries are also chock-full of antioxidants, which help combat free radical damage.

This delicious fruit also helps regulate blood sugar, improve heart health, and aids in weight management.

How to enjoy strawberries in your diet: Because it tastes oh-so-good, adding strawberries to your diet wouldn’t be a problem. You can blend them into a nutritious smoothie or add them to your salads.

You can also perk up your wraps and sandwiches by incorporating strawberries into them.


Hydration is very important for our overall health and wellness. And while it may be challenging to increase our daily water intake, there’s always a way to combat dehydration.

Adding these fruits and veggies to your regular nutrition may not only help you achieve your hydration goals but make you feel better, too.

Given their impressive nutritional profile and health perks, these healthy foods may help bring you closer to the healthy life you need and deserve.

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