52 Hydrating Foods to Help Maintain Fluid Levels & Avoid Dehydration

July 23, 2024

Staying hydrated is essential for maintaining overall health, and while drinking water is the most obvious solution, there are numerous foods that can also help keep you hydrated. Incorporating hydrating foods into your diet not only boosts your water intake, but also provides essential nutrients that support various bodily functions.

Adding hydrating foods into your diet can help you stay refreshed, improve your skin, maintain proper bodily functions, boost energy levels and support overall well-being. Let’s dive into a list of top hydrating foods and discover how they can benefit your body.

So what are the best hydrating foods? Read on the learn about some of the top foods with high water content, which also happen to be some of the best foods for dehydration recovery, and the benefits of eating these hydrating foods.

1. Cucumber

Water Content: 95% to 97%
Benefits: Low in calories and high in water content, cucumbers are a refreshing snack. Cucumber nutrition also provides vitamins and minerals, like potassium and vitamins K and A, and helps reduce inflammation.

2. Watermelon

Water Content: 91% to 92%
Benefits: Rich in water and electrolytes, watermelon is a perfect summer treat. With its high water content, watermelon is a refreshing and hydrating treat. It also contains lycopene, an antioxidant linked to heart health, and is rich in vitamins A and C. One of the top hydrating foods, watermelon aids in relieving muscle soreness.

3. Strawberries

Water Content: 91% to 92%
Benefits: High in fiber, vitamins C, antioxidants, water and manganese, strawberries are known to promote heart health. These juicy berries are a delicious way to hydrate.

4. Celery

Water Content: 95%
Benefits: With high water content and low calories, celery is a hydrating and crunchy snack. It also contains vitamin K, potassium and folate and can help aid the digestive process.

5. Lettuce

Water Content: 95% to 96%
Benefits: Lettuce varieties, such as Romaine lettuce and iceberg lettuce, are hydrating and low in calories. They provide vitamins A, C and K and have been shown to help strengthen bones. Various types offer essential vitamins, and they are perfect for salads or wraps.

6. Zucchini

Water Content: 93% to 95%
Benefits: Versatile and hydrating, zucchini is a great addition to many dishes. This versatile vegetable is high in water content and low in calories. It provides vitamin C and potassium. Zucchini has been found to promote healthy skin and support digestion.

7. Tomatoes

Water Content: 94%
Benefits: Juicy and refreshing, tomatoes are a good source of lycopene and water. They also have vitamin C, vitamin K and potassium. Not only are tomatoes one of the top hydrating foods, but they’re also good for your heart.

8. Bell Peppers

Water Content: 92%
Benefits: These colorful vegetables are packed with water and vitamins. Hydrating and crunchy, bell peppers are a good source of vitamin C, antioxidants, vitamin B6 and beta-carotene. As such, they are beneficial to eye health.

9. Spinach

Water Content: 91% to 92%
Benefits: This leafy green is packed with water and nutrients. It’s a great source of iron, vitamin K, magnesium, vitamin A, vitamin C and folate. Known to support bone health, spinach works as a hydrating addition to salads or smoothies.

10. Broccoli

Water Content: 89% to 92%
Benefits: This cruciferous vegetable is packed with water and nutrients and supports immune health. Broccoli nutrition is a good source of fiber, vitamin C, vitamin K and potassium.

11. Oranges

Water Content: 86% to 90%
Benefits: A great source of vitamin C and water, oranges boost immunity and hydration. They provide fiber and potassium as well, and in part due to their status as one of the most hydrating foods, oranges benefit the skin as well.

12. Pineapple

Water Content: 86%
Benefits: This tropical fruit is loaded with water and enzymes, such as bromelain, that aid digestion. It also contains vitamin C and manganese. Pineapple is a tropical treat that truly is one of the top hydrating foods.

13. Apples

Water Content: 84% to 86%
Benefits: A crisp and hydrating snack, apples are rich in fiber. Some of their top benefits include supporting weight management and protecting heart health.

14. Grapes

Water Content: 81%
Benefits: Juicy and refreshing, grapes are a good source of vitamins C and K. These sweet fruits are hydrating and contain antioxidants as well, and they’re known for boosting cardiovascular health.

15. Blueberries

Water Content: 84%
Benefits: High in antioxidants, vitamin C and vitamin K, blueberries support brain health and are also a hydrating fruit.

16. Cantaloupe

Water Content: 89% t0 90%
Benefits: This sweet melon is hydrating and rich in vitamins A and C. Cantaloupe nutrition is great for both immune and eye health, as research shows.

17. Peaches

Water Content: 89%
Benefits: Juicy and sweet, peaches are a refreshing summer fruit. They are hydrating fruits high in vitamin A and C that have been found to promote digestion and support the health of skin.

18. Carrots

Water Content: 88%
Benefits: High in beta-carotene, vitamin A and vitamin K, carrots are very well-known for supporting eye health.

19. Kiwi

Water Content: 83% to 90%
Benefits: This small but mighty fruit is packed with water, vitamin C, vitamin K and fiber. According to scientific studies, kiwi has been found to support digestive health and protect skin health.

20. Cauliflower

Water Content: 92%
Benefits: Low in calories and high in water content, cauliflower is a versatile vegetable. Similar to broccoli, it is hydrating and rich in nutrients. It’s a low-calorie source of fiber and vitamins C and K and established as a heart-healthy food.

21. Radishes

Water Content: 95%
Benefits: These crunchy vegetables are packed with water and offer a unique flavor. Low in calories and high in fiber and vitamin C, radishes help aid the process of digestion.

22. Mango

Water Content: 83%
Benefits: Sweet and juicy, mango is a hydrating fruit rich in vitamin C, vitamin A and beta-carotene. It supports immune health and promotes skin health, as shown in studies.

23. Papaya

Water Content: 88%
Benefits: This tropical fruit is hydrating and provides a good amount of digestive enzymes that, naturally, benefit the gut and digestion. Papaya is also a good source of vitamin C, vitamin A and fiber and as such is a great fruit for the skin.

24. Coconut Flesh

Water Content: 40%
Benefits: While not as watery as coconut water, coconut flesh contains hydrating properties and healthy fats. It is an excellent food for heart and potentially digestive health.

25. Raspberries

Water Content: 86%
Benefits: These berries are hydrating and rich in fiber and vitamin C. Also high in vitamin K, research reveals raspberries are good for gut health.

26. Grapefruit

Water Content: 88%
Benefits: This citrus fruit is low in calories and high in water content. Similar to oranges, grapefruit is hydrating and rich in vitamin C. It also contains lycopene and vitamin A. Promoting weight loss, supporting the immune system and more are among the top grapefruit benefits.

27. Pear

Water Content: 84%
Benefits: High in fiber and water, pears can help improve digestive health and are known to help promote heart health.

28. Cherries

Water Content: 82%
Benefits: A good source of antioxidants and vitamins C and A, cherries can help improve sleep quality.

29. Plums

Water Content: 85%
Benefits: This stone fruit is hydrating and a good source of fiber and antioxidants. Plums also provide good doses of vitamins C and K. They can help with gut health and are good for hydrating the skin.

30. Cranberries

Water Content: 87%
Benefits: A good supplier of antioxidants and vitamins C and E, cranberries can help with urinary tract health by preventing urinary tract infections.

31. Yellow Squash

Water Content: 95%
Benefits: Low in calories and high in water content, yellow squash is a versatile hydrating food. It provides a good amount of vitamins A and C, and squash has been shown to boost and protect eye health.

32. Asparagus

Water Content: 92% to 93%
Benefits: A nutrient-dense vegetable with a high water content, asparagus nutrition provides a high amount of fiber, along with vitamins A, C and K. It’s been found to aid digestion, among other benefits.

33. Cabbage

Water Content: 92%
Benefits: A good source of fiber and water, cabbage is a healthy addition to meals. It’s rich in vitamins C and K, supports the heart, and promotes proper digestion.

34. Mushrooms

Water Content: 92% to 93%
Benefits: Hydrating and low in calories, mushrooms add flavor to dishes and can help with proper immune system function. They also supply antioxidants and are one of the rare foods to contain vitamin D.

35. Watercress

Water Content: 95%
Benefits: This leafy green is packed with nutrients and water. For instance, watercress holds a good amount of vitamins A, C and K. It’s one of the better hydrating foods for the bones and eyes, as scientific research relays.

36. Plain Yogurt

Water Content: 85% to 88%
Benefits: A good source of protein, plain yogurt is a healthy snack. It’s not primarily a water-based food, but yogurt contains a significant amount of beneficial probiotics. While not as high in water as some options, yogurt provides hydration and is also high in calcium. High-quality yogurt has been shown to benefit digestive and gut health, along with boosting the strength and health of bones.

37. Cottage Cheese

Water Content: 80%
Benefits: A protein-packed food with a high water content, cottage cheese doubles as a hydrating food. Unsurprisingly, it can help build and maintain muscle, while at the same time promoting healthy weight management.

38. Bone Broth

Water Content: 92% to 95%
Benefits: High in collagen and known as a nutrient-dense food, bone broth supports joint health and promotes optimal gut health, according to animal research.

39. Avocado

Water Content: 73%
Benefits: While not as high in water content as other foods, avocados do contain water and fiber. They also are a good source of healthy fats, potassium and vitamin K. In addition to helping with hydration, avocado is a superfood that benefits the cardiovascular system and the health of skin.

40. Lemon

Water Content: 89%
Benefits: While often used as a flavor enhancer, lemons can also contribute to hydration. They are a good source of vitamin C, thus helping boost immunity and digestion, according to research. Add a squeeze of lemon to your water for a refreshing and hydrating boost.

41. Lime

Water Content: 88%
Benefits: Like lemons, limes are hydrating and packed with vitamin C. They also contain potassium. Also similar to lemon, lime can enhance the flavor of water while providing hydration. This citrus fruit is beneficial for skin and immune function.

42. Blackberries

Water Content: 88%
Benefits: Similar to raspberries, blackberries are hydrating and packed with antioxidants, fiber, vitamin C and vitamin K. Research shows they’re one of the best brain foods as well.

43. Oatmeal

Water Content: 84%
Benefits: This hearty breakfast option contains water and fiber, helping keep you hydrated and full. Oatmeal is known to protect the heart and help with proper digestive processes.

44. Quinoa

Water Content: 71%
Benefits: A complete protein, quinoa also provides hydration and essential amino acids, and it can help build and support muscle health. It’s chock-full of beneficial nutrients as well.

45. Brown Rice

Water Content: 70%
Benefits: This whole grain is a good source of fiber and water, contributing to overall hydration. Brown rice nutrition also benefits digestion and cardiovascular health, according to nutrition studies.

46. Chia Seeds

Water Content: Absorb up to 12 times their weight in water
Benefits: These tiny seeds absorb water and create a gel-like substance, helping with hydration. Chia seeds are high in omega-3 fatty acids and known to enhance heart health and healthy digestion.

47. Flaxseeds

Water Content: Absorb water to form gel-like consistency
Benefits: Similar to chia seeds, flaxseed can help with hydration and provides omega-3 fatty acids. Flaxseeds are also high in fiber, which is vital for proper digestion.

48. Jicama

Water Content: 90%
Benefits: High in fiber and vitamin C, jicama is a food with a high water content and prebiotic status that is known to help with digestive health.

49. Kale

Water Content: 84% to 90%
Benefits: High in vitamins A, C and K, kale bolsters bone health and is rich in antioxidants, thus supporting immunity.

50. Black Beans

Water Content: 65% to 66%
Benefits: High in protein and fiber, black beans are good for cardiovascular health, and they can support digestive health in those who can tolerate them.

51. Okra

Water Content: 90% to 93%
Benefits: High in vitamins A, C and K and loaded with antioxidants, okra supports digestive health as one of the more underrated hydrating foods.

52. Honeydew

Water Content: 90%
Benefits: High in vitamins C and B6, honeydew is a hydrating fruit like cantaloupe, and it’s known for its immune-stimulating effects.

Other Hydration Tips

In addition to consuming hydrating foods, consider the following tips to maintain optimal hydration levels and avoid dehydration:

Drink Water Regularly: Drink water regularly throughout the day, even when you don’t feel thirsty. Aim for at least eight cups of water per day. Carry a reusable water bottle with you to stay hydrated on the go.
Monitor Urine Color: Pale yellow urine indicates proper hydration.
Limit Caffeine and Alcohol: Both can lead to dehydration if consumed in excess.
Hydrate Before and After Exercise: Drink water before, during and after physical activity to replenish lost fluids.
Listen to Your Body: Pay attention to thirst signals, and drink water accordingly.