7 of the Most Hydrating Foods You Can Eat

Drinking fluids is important, but these foods can also help keep your body well hydrated.

When you think about staying hydrated, your first thought is probably that you need to drink more water. And yes, drinking water is important and is the best way to stay hydrated. But did you know that what you eat can also make a difference in your hydration levels?

Approximately 20% of our daily fluid intake comes from the foods we eat, and most of that comes from fruits and vegetables. Although these foods should not be your primary source of hydration, the extra water they contain helps keep you hydrated, which in turn helps your body better regulate temperature, eliminate waste, lubricate joints, and protect tissues and organs.

If you’re looking for more ways to hydrate, eating these foods is an easy win. In addition to a high water content, each is also filled with healthy nutrients and tastes great, so you really have nothing to lose and everything to gain by enjoying these hydrating foods:

1. Cucumber – Made up of about 96% water, cucumbers are one of the most hydrating foods you can eat. They’re light, crunchy and perfect in salads, wraps or even just sliced with a pinch of salt.
2. Celery – Celery contains about 95% water. It’s crisp, low in calories and full of fiber, so it fills you up without weighing you down.
3. Lettuce – Leafy greens like iceberg and romaine lettuce are more water than anything else (about 95%). They’re also low in calories, while containing healthy nutrients and fiber, making them a great addition to any diet.
4. Tomatoes – Another summer staple, juicy tomatoes, are about 94% water while also offering an impressive dose of vitamin C, potassium and lycopene. They’ll help keep you hydrated while also making your taste buds happy.
5. Zucchini – Zucchini is another veggie that’s more water than anything—about 94%. You can roast it, sauté it, spiralize it into noodles or eat it raw. It’s crunchy when raw and soaks up flavors really well when cooked.
6. Watermelon – It may come as no surprise that this is on the list since water is right there in the name! This sweet, juicy fruit is made up of about 92% water. It also has some natural sugar and nutrients like vitamin C and lycopene, making it the perfect warm-weather treat.
7. Strawberries – In addition to being tasty, these berries are also hydrating since they’re about 91% water. They’re also full of fiber and antioxidants, so they’re a smart choice all around.

It probably comes as no surprise that the most hydrating foods are the fruits and vegetables that are most often associated with being juicy and refreshing. Eating these foods shouldn’t be a substitute for drinking enough fluids every day, but enjoying them as part of your meals and snacks is thirst-quenching, nutrient-boosting and supremely satisfying.

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^{Date Last Reviewed: April 11, 2025}

^{Medical Review: Jane Schwartz, RDN, CLT}

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