9 Best Foods to Help You Stay Hydrated

You get an estimated 20% of your fluid needs from foods, so eating more hydrating foods could help you up your hydration game. Spoiler alert: the most hydrating foods tend to be fruits and veggies. It’s one of the many reasons they’re central to a healthy eating pattern. 

We spoke with dietitians to round up the best foods to help you hydrate. All of the fruits and veggies on this list are made up of at least 84% water. Plus, many of them have electrolytes like potassium and magnesium to further aid in hydration. In this article, learn the top nine foods dietitians recommend to help you stay hydrated.

1. Watermelon

It probably comes as no surprise that watermelon is one of the best foods for hydrating. (It is called watermelon, after all). “Composed of about 92% water, watermelon is also rich in vitamin C and lycopene,” says Sarah Nash, M.S., RD, LDN. “It’s a refreshing option that helps with both hydration and antioxidant intake.”

“It also contains a small amount of potassium and magnesium—electrolytes that support fluid balance,” says Samantha DeVito, M.S., RD, CDN. This helps replenish electrolytes lost in your sweat on hot days. Plus, the sugars in watermelon help rehydrate your body after exercise, making watermelon the ideal snack for an active day outdoors. “This delicious treat is perfect for a hydration pick-me-up after outside play or by the pool on a hot summer day,” says Jamie Baham, M.S., RDN, LD.

2. Blueberries

Blueberries are made of 84% water, and their peak season is summer. “In addition to being great sources of hydration, these blue gems are packed with polyphenols, which play a major role in reducing chronic disease risk,” says Baham. In fact, research shows that regularly eating blueberries may help protect against cardiovascular disease, type 2 diabetes and cognitive health issues. “I love adding these to my pancakes on a Saturday morning or tossing them into my Greek yogurt parfaits for a little flavor burst,” says Baham.

3. Strawberries

For an even more hydrating berry, try strawberries, which are made of about 91% water. “Strawberries are full of flavonoids, which are powerful antioxidants and anti-inflammatories that have been shown to reduce the risk of heart disease and cancer,” says Baham. Plus, just one cup of strawberries provides a full day’s worth of vitamin C. “I love adding strawberries to my mixed green salad with a balsamic vinaigrette or tossing them into my heart-healthy oatmeal for an extra burst of flavor,” Baham adds.

4. Bell Peppers

At over 90% water, bell peppers are an amazing veggie to up your hydration game. They’re also rich in antioxidants like vitamin C, carotenoids and phenolic compounds. For the most benefits, follow the age-old saying “eat the rainbow” with a mix of red, yellow, orange and green bell peppers. Each one has different types and amounts of antioxidants to support overall health.

“Peppers can be eaten raw with hummus or Greek yogurt dip or grilled, roasted or sauteed and used in many dishes,” says Lisa Andrews, M.Ed., RD, LD.

5. Cucumbers

Cucumbers are undoubtedly one of the best foods for hydrating—they’re almost entirely made of water. “Cucumbers are naturally about 95% water, making them an excellent food choice for staying hydrated!” says Alexia Zolis, RD, PHEc. You’ll also get electrolytes like potassium, magnesium and calcium for additional hydration benefits.

“Cucumbers are a versatile vegetable that can be enjoyed as a snack or in a salad or sandwich, making them an easy option to incorporate,” says Zolis. 

6. Zucchini

Summer squash, or zucchini, is a perfect summertime veggie because it’s full of water. “With over 90% water, zucchini is hydrating and adaptable,” says Nash. “It can be eaten raw or cooked and contributes to overall fluid intake while offering fiber and vitamin C.” You’ll also get antioxidants like lutein and zeaxanthin, known for their role in eye health. To enjoy zucchini, grill it as a side dish or dice it up raw for a salad. 

7. Lettuce

Although you may have heard that dark leafy greens are healthiest, lighter green lettuces are great for hydration. “Iceberg lettuce is often overlooked, but it’s about 96% water,” says DeVito. “It’s an easy way to increase hydration, especially when used as a base for meals or in wraps and sandwiches.” Also, one cup of iceberg lettuce has 11% of the daily value (DV) of vitamin K. This vitamin helps with blood clotting and building strong bones.

8. Celery

Celery is yet another veggie that can help you achieve your hydration goals. “Composed of about 95% water, celery also contains natural sodium and potassium, which help support fluid balance and hydration,” says Nash. These are minerals we lose in sweat, and replenishing them with foods can help promote rehydration.

For a hydrating summertime snack, make a veggie tray with celery, bell peppers and cucumbers. Dip the veggies in hummus for healthy fats, protein and fiber. 

9. Oranges

Orange slices are a common post-game snack for young athletes for good reason. “With about 87% water content, oranges offer vitamin C, potassium and natural sugars that aid hydration and electrolyte replenishment,” says Nash. Plus, you’ll get about 10% of the DV for fiber in just one navel orange—a big bonus for digestive health.

Patricia Kolesa, M.S., RDN, especially loves mandarin oranges for easy hydration. “Mandarins can be enjoyed as a stand-alone snack or tossed into yogurts and salads for a touch of sweetness,” she says.

Our Expert Take

Drinking water isn’t the only way to stay hydrated. Eating plenty of fruits and vegetables also helps. According to dietitians, some of the best foods for hydration are watermelon, cucumbers, oranges, strawberries and bell peppers. They also recommend blueberries, zucchini, celery and lettuce. These foods have a high water content along with vitamins, antioxidants and electrolytes. So, especially in hotter months when your hydration needs are higher, make sure to eat plenty of these nutritious, hydrating foods.