55 Hydrating Foods to Help Maintain Fluid Levels & Avoid Dehydration

June 23, 2025

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 in to the list of top hydrating foods and discover how they can benefit your body.

So what are the best hydrating foods? Read on to 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.

Most 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.

The exceptionally high water content in cucumbers helps keep your cells plumped and supports proper kidney function, aiding in the efficient flushing of toxins. Cucumbers also contain silica, which helps reinforce connective tissues and maintain skin hydration.

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 fruit. 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.

Watermelon’s high potassium content supports fluid balance and prevents cellular dehydration, while its natural sugars and amino acids can help replenish energy and support post-exercise muscle recovery.

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.

The water-rich flesh of strawberries delivers effective hydration alongside antioxidants that protect vascular health, enhancing circulation. This is essential for distributing fluids throughout the body more efficiently.

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.

Celery’s high water and fiber content helps maintain digestive health by softening stools and supporting colon hydration, reducing bloating, and promoting balanced mineral absorption.

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.

The light crunch of lettuce increases saliva production, which not only adds moisture to your mouth, but begins the hydration process right at the start of digestion.

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.

Zucchini’s potassium and magnesium work synergistically to regulate intracellular fluid levels, ensuring proper muscle and nerve cell function even during heat or exercise.

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.

With nearly 94 percent water, tomatoes support electrolyte balance. Their natural sodium content helps the body retain essential fluids, reducing dehydration risk.

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.

The vitamin C in bell peppers boosts collagen production, which locks in skin moisture and reinforces barrier function, preventing transdermal evaporation.

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.

Spinach is rich in magnesium, which promotes efficient cellular water uptake. This is essential for energy production and nerve function, especially when hydrated after physical activity.

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.

Broccoli’s fiber draws water into the digestive tract, supporting healthy bowel function, while its potassium assists in maintaining proper fluid distribution inside and outside of cells.

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.

Oranges contain natural sugars and electrolytes that enhance water absorption and retention. Additionally, the flavonoids in oranges support vascular dilation, helping fluids circulate evenly.

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.

Pineapple’s bromelain supports efficient digestion and nutrient absorption, which in turn promotes more effective fluid utilization and helps reduce bloating by moving water through the intestines.

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.

Apples are among the top hydrating foods in part because they contain pectin, a water-binding fiber that enhances hydration and helps maintain steady blood sugar levels. This reduces the risk of fluid shifts caused by sugar highs and crashes.

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.

Grapes’ natural fructose and glucose support quick hydration and energy, making them especially effective after minor dehydration events like exercise or extended sun exposure.

15. Blueberries

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

While slightly less watery, blueberries’ rich antioxidant profile protects against oxidative stress that can damage cell membranes and hinder hydration. Their manganese also aids in water regulation and metabolism.

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.

Cantaloupe’s high water and electrolyte content make it especially useful for rehydrating after sweating. Its natural sugars help with quick fluid uptake, and its vitamin A supports skin cell regeneration for better moisture retention.

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.

Juicy and rich in potassium, peaches are excellent for balancing fluids. They’re especially effective in warm weather due to their ability to prevent dehydration-related cramps and fatigue.

18. Carrots

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

While less watery than others on the list, carrots’ firm texture stimulates chewing and saliva production, an important first step in hydration. Their beta-carotene also supports skin integrity, reducing moisture loss through the epidermis.

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.

Kiwi’s high water and electrolyte levels help maintain fluid balance and support gentle digestion, while its vitamin C and E strengthen capillaries, improving hydration delivery into tissues.

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.

Cauliflower’s fiber helps absorb and retain water in the digestive tract, aiding digestion and hydration. Plus, its sulforaphane content supports detox pathways that depend on adequate hydration to flush out toxins.

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.

The crisp, high-water radish acts like a natural diuretic, flushing out wastes while its fiber and vitamin C support gut moisture and gentle detoxification.

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.

Mango provides fast hydration with natural sugars and potassium, while its abundance of beta-carotene protects skin cells from dehydration and sun stress.

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.

Papaya contains enzymes like papain that support digestion, enabling better fluid absorption. It also provides hydration-supporting nutrients like folate and vitamin C.

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.

Though less watery than coconut water, coconut flesh delivers hydration fused with healthy fats that slow water loss, keeping you hydrated longer and stabilizing blood sugar.

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.

Raspberries contain soluble fiber that binds with water, promoting gut hydration. They also support blood vessel health, helping your body distribute fluids more efficiently, showcasing their place among the best hydrating foods.

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.

Grapefruit is rich in vitamin C and water, helping support healthy skin hydration and immune function. It also contains enzymes that may support better fluid uptake in the intestines.

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.

Pear’s fiber holds water in the digestive tract, promoting steady hydration and satiety, while its potassium supports fluid balance and kidney efficiency.

28. Cherries

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

With water-rich pulp and anti-inflammatory anthocyanins, cherries aid in combating joint pain and support optimal cellular hydration during recovery.

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.

Plums’ water content and sorbitol help soften stools and aid gentle hydration of the digestive tract, while their antioxidants support skin moisture.

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.

Cranberries boost hydration with water and polyphenols, while promoting urinary tract health through gentle flushing and antioxidant support.

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.

Yellow squash’s high water and antioxidant vitamins A and C support skin health and fluid retention, while its fiber gently sustains hydration.

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.

Asparagus combines high water with natural diuretic effects and minerals like potassium and magnesium, helping replenish fluids while flushing waste.

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.

Packed with water and fiber, cabbage enhances hydration in the gut while delivering vitamins K and C that fortify blood vessels and skin cells.

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.

Mushrooms’ high water content aids digestion and nutrient transport, while their unique beta-glucans enhance gut lining integrity. This supports hydration at a cellular level.

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.

Watercress provides natural nitrate compounds that support vascular health and blood flow, facilitating optimal fluid distribution, and its minerals support bone hydration and strength.

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.

Plain yogurt’s water and probiotics support proper gut function. Its electrolytes (calcium and potassium) aid in fluid retention and offer gentle rehydration.

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.

Cottage cheese offers a balance of fluid and protein, slowing gastric emptying and promoting prolonged hydration. It’s ideal when consumed post-workout to replenish and retain fluids.

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.

Bone broth serves as a nourishing hydration source, supplying water, electrolytes, collagen and amino acids that help repair gut lining and support fluid absorption.

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.

Though less watery, avocado’s fiber and healthy fats support gradual water uptake, while potassium assists in fluid balance and skin hydration.

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.

Lemon’s water and natural citric acid enhance fluid absorption, while vitamin C supports collagen integrity, helping skin retain moisture.

41. Lime

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

Like lemon, lime helps boost hydration and digestion while delivering potassium and vitamin C for systemic fluid support.

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.

Water-rich blackberries hydrate while their fiber and polyphenols promote healthy gut lining and protect against fluid loss at the cellular level.

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.

Oatmeal absorbs and holds water in the digestive tract, offering slow-release hydration, while its beta-glucan supports gut health and fluid absorption.

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.

Quinoa contributes water along with protein and electrolytes, supporting sustained hydration and muscle repair after activity.

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.

Though drier than grains, brown rice aids hydration with water and fiber, promoting balanced fluid release and sustained digestion.

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.

Chia seeds create a hydrating gel in the gut, prolonging hydration and slowing glucose absorption, making them ideal in smoothies or puddings.

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.

Flaxseeds’ gel-forming fiber helps retain water in the digestive tract, supporting gut moisture and healthy bowel movements.

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.

Jicama’s crisp water and inulin-rich fiber help hydrate the intestines and feed beneficial gut bacteria for improved absorption.

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.

High in water, minerals and antioxidants, kale supports cellular hydration and filtration. This provides both fluid and nutrient support to tissues.

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.

Black beans offer moderate hydration along with fiber and electrolytes, supporting sustained fluid uptake and digestive health.

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.

The mucilage in okra acts like a natural lubricant in the digestive tract, trapping water and easing bowel movements. This supports regular hydration and nutrient absorption.

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.

With its smooth texture and high fluid content, honeydew is gentle on the stomach and can help rapidly restore fluid balance, making it ideal for sensitive digestion or recovery days.

53. Star fruit

Water content: ~91%
Benefits: Low in calories and sugar, star fruit is rich in vitamin C and antioxidants, and it supports immune health and digestion.

Star fruit is high in water and antioxidants that promote blood flow, helping transport fluids efficiently. It’s also low in sugar, making it suitable for those managing blood sugar while staying hydrated.

54. Turnips

Water content: ~93%
Benefits: High in vitamin C and fiber, turnip nutrition supports digestive health and may help regulate blood pressure.

Turnips are often overlooked, but they’re rich in water and potassium, helping support kidney function and electrolyte balance, two essential components of full-body hydration.

55. Swiss chard

Water content: ~93%
Benefits: Rich in vitamins A, C and K, along with magnesium and antioxidants, Swiss chard supports bone health, immune function and inflammation reduction.

Swiss chard nutrition is loaded with magnesium and potassium, both critical for maintaining cellular hydration. Its high chlorophyll content may also support detoxification, which relies on fluid balance.

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.

Conclusion

Hydrating foods provide far more than just moisture. They deliver a powerful combination of essential electrolytes, vitamins, minerals and natural fibers that optimize fluid balance, digestion, skin health and muscle and nerve function.
Under stress, such as heat, exercise or mild illness, these hydrating foods support both short- and long-term hydration by enhancing water retention, cellular uptake and nutrient absorption.
Beyond just water, these hydrating foods offer electrolytes like potassium, sodium, magnesium and natural sugars for longer-lasting hydration.
Many high-water foods include fiber or mucilage that aids water retention and smooth digestion.
Antioxidants and vitamins promote collagen synthesis and reinforce cell membranes, helping prevent fluid loss.
Including water-rich foods post-exercise or after illness helps replenish fluids more gently than hydrating drinks alone.
By weaving these hydrating foods into your daily meals (whether salads, snacks, smoothies or sides), you support your body’s hydration needs comprehensively: cellularly, digestively and metabolically.
Hydration isn’t just water; it’s nourishment.