Proper hydration is essential for health, but drinking water is not the only way to stay hydrated. Foods that contain a lot of water include many fruits and vegetables, some dairy, and broths and soups.

In fact, not drinking enough water can lead to dehydration, which can cause fatigue, headaches, skin problems, muscle cramps, low blood pressure, and a rapid heart rate.

Moreover, prolonged dehydration can lead to serious complications like organ failure.

Experts generally recommend drinking several glasses of water per day to meet your hydration needs.

But while drinking water is very important, you can also get it from food. There are many healthy foods that can contribute a large amount of water to your diet.

This article discusses 19 water-rich foods that will help you stay hydrated.

Water content: 91%

Watermelon is very healthy and one of the most hydrating foods you can eat.

A 1-cup (152-gram) serving contains over a half cup (139 ml) of water, in addition to some fiber and several important nutrients, including vitamin C, vitamin A, and magnesium. It is also relatively low in calories, providing only 46 calories per cup.

Because of their high water content, watermelons have a very low calorie density. That means that a relatively large portion of watermelon contains very few calories.

Foods with low calorie densities have been shown to help with weight loss by promoting fullness and reducing appetite.

Furthermore, watermelon is rich in powerful antioxidants, including lycopene.

This compound has been studied for its ability to reduce oxidative damage to cells, which has been linked to diseases such as heart disease and diabetes.

You can add watermelon to your diet by consuming it as a refreshing snack or side dish. It’s also commonly used to make salads.

Water content: 91%

Strawberries have a high water content, making them a very hydrating food.

Because about 91% of strawberries’ weight comes from water, eating them will contribute to your daily water intake.

Furthermore, strawberries provide fiber, disease-fighting antioxidants, and vitamins and minerals, including vitamin C, folate, and manganese.

Eating strawberries on a regular basis has been shown to reduce C-reactive protein (CRP), a marker of inflammation. It may also increase the number of beneficial bacteria in the gut.

Strawberries can be easily included in your diet by blending them into smoothies or incorporating them into salads. They also make a unique addition to sandwiches and wraps.

Water content: 90%

Cantaloupe is an extremely nutritious melon that may boost your health in several ways.

One cup (160 grams) of cantaloupe comprises about 90% water and delivers more than half a cup (144 ml) of water per serving.

One cup of cantaloupe also contains 1.4 grams of fiber. Additionally, cantaloupe is rich in vitamin A, providing 30% of the Daily Value (DV) in a 1-cup (160-gram) serving. Studies have shown that vitamin A may boost immune health by protecting against infection.

You can consume cantaloupe plain or add it to salads, smoothies, yogurt, or salsa. It also makes a great side at breakfast.

Water content: 89%

Peaches are a very nutrient-dense and hydrating fruit.

Close to 89% of their weight is water. They also provide several essential vitamins and minerals, such as vitamin A, vitamin C, B vitamins, and potassium.

Furthermore, eating peaches also contributes disease-fighting antioxidants like chlorogenic acid to your diet. For maximum benefits, don’t peel the skin. It has the highest concentration of antioxidants.

Peaches’ water and fiber contents are why they are so filling and low in calories, with only 59 calories in a medium peach.

It is simple to add peaches to your diet. They are commonly combined with smoothies and salads, and also make a great addition to cottage cheese and yogurt.

Water content: 87%

Oranges are incredibly healthy and may provide a number of health benefits.

There is almost a half cup (123 ml) of water in one orange, along with fiber and several nutrients.

These include vitamin C and potassium, which may boost your immune function and heart health.

Oranges are also rich in disease-fighting antioxidants, including flavonoids, which may prevent cell damage by reducing inflammation.

Proper hydration is another important factor in preventing kidney stones, and oranges’ high water content can help promote this.

Water content: 89%

Milk is very nutritious. It’s made up of 89% water and provides a considerable amount of vitamins and minerals, including vitamin A, calcium, riboflavin, vitamin B12, phosphorus, and potassium.

Milk may even be more effective than water for rehydrating after strenuous exercise.

A few studies have shown that skim milk helped people stay hydrated after a workout, compared to sports drinks or plain water.

This is partly due to milk’s electrolytes and protein content, which may help replace body fluid losses.

Because milk is widely available and relatively cheap, it’s easy to incorporate into your diet.

Water content: 95%

Cucumbers are another healthy and hydrating food to include in your diet.

They are made up almost entirely of water and also provide a small amount of some nutrients, such as vitamin K, potassium, and magnesium.

Compared to other water-rich vegetables, cucumbers are one of the lowest in calories. There are only 8 calories in a half-cup (52-gram) serving, and their water content makes them very refreshing.

You can eat a relatively large portion of cucumbers without adding a significant number of calories to your diet, which is helpful for maintaining your weight.

It’s easy to incorporate cucumbers into your diet. They are commonly added to salads and sandwiches, but they can also be included in cooked dishes like stir-fries and soups.

Water content: 96%

Lettuce has several health-promoting properties.

One cup (72 grams) of iceberg lettuce provides more than a quarter cup (69 ml) of water, in addition to 1 gram of fiber. It also provides 5% of your daily needs for folate.

Folate is essential if you are pregnant, as it can help prevent neural tube congenital disabilities.

Additionally, lettuce is high in vitamins K and A, both of which have been studied for their roles in maintaining bone and immune system health.

Furthermore, the combination of water and fiber in lettuce makes it very filling for a low number of calories. There are only 10 calories in a 1-cup (72-gram) serving.

You can easily add lettuce to your diet by using it to make salads. Additionally, you can use it as a “bun” for burgers or wrap instead of a tortilla to substitute for less-hydrating grains.

Water content: 98%

Broths and soups are usually water-based and have the potential to be very hydrating and nutritious.

For example, 1 cup (249 grams) of chicken broth is made almost entirely of water, which contributes a decent amount to your daily hydration needs.

Consuming water-rich foods like broths and soups regularly may also promote weight loss due to their low calorie content.

Many studies have found that those who consume soup before the main course of a meal eat fewer calories and therefore end up with a lower daily calorie intake.

In one study, participants who ate two servings of low calorie soups per day ended up losing 50% more weight than those who consumed the same number of calories from snack foods (35).

You can significantly increase the nutritional content of broths and soups by adding lots of vegetables, such as broccoli, carrots, onions, mushrooms, and tomatoes.

Water content: 95%

Zucchini is a nutritious vegetable that may provide several health benefits.

A 1-cup (124-gram) serving of raw chopped zucchini contains more than 90% water and provides 1 1/4 grams of fiber. Both these components are great for keeping you full.

And due to its high water content, zucchini is relatively low in calories by volume, with only 21 calories in 1 cup.

Eating zucchini will contribute several nutrients to your diet, especially vitamin C, since 1 cup contains over 22 mg, or nearly 25% of the Daily Value (DV).

Vitamin C is essential for a healthy immune system and may help protect against several diseases.

To include zucchini in your diet, eat it on its own as a side dish or add it to soups, salads, and stir-fries. You can also cut it into strips to create “noodles” that you can use as an alternative to regular pasta.

Water content: 95%

Celery is a very healthy and hydrating food to include in your diet.

It’s mostly water, and a one-cup serving of raw provides close to 2/5 cup (96 ml) of it.

This contributes to its low calorie content of just 14 calories per cup.

Like other water-rich vegetables, celery may be beneficial for weight loss due to its high water content and low calories.

In addition, celery contains some fiber and lots of important nutrients.

It’s particularly high in vitamin K and potassium, which may protect against heart disease and bone-related diseases like osteoporosis.

It’s quite simple to incorporate celery into your diet. It can be eaten raw or cooked. You can add it to soups and salads or eat celery sticks along with a healthy dip such as hummus or Greek yogurt.

Water content: 88%

Plain yogurt contains lots of water and nutrients that may boost several aspects of your health.

A 1-cup (245-gram) serving of plain yogurt is made up of more than 88% water. It also provides several vitamins and minerals, such as calcium, phosphorus, and potassium, all of which are known to help promote bone health.

Yogurt is also a great source of protein, providing 8 1/2 grams in a 1-cup serving.

To reap the full benefits of yogurt, eat plain rather than flavored yogurt varieties.

This is because flavored yogurt is typically high in unhealthy added sugar, which should be limited in your diet due to its role in promoting diseases like obesity, heart disease, and diabetes.

For example, 1 cup (245 grams) of fruit-flavored yogurt contains 47 grams of sugar, which is nearly 10 times the amount found in the same serving size of plain yogurt.

Water content: 95%

Tomatoes have an impressive nutritional profile and may provide many health benefits.

One medium tomato alone provides about a half cup (116 ml) of water.

It also provides a significant amount of vitamins and minerals, including immune-boosting vitamins A and C.

The high amount of water in tomatoes contributes to their low calorie content, with only 22 calories in one medium tomato (123 grams).

Additionally, tomatoes are rich in fiber and some disease-fighting antioxidants, including lycopene.

Lycopene has been studied for its potential to lower the risk of heart disease and may help prevent the development of prostate cancer.

You can enjoy tomatoes cooked with soups, sauces, and several other dishes. They are also often added to salads and used to make salsa.

Water content: 94%

Bell peppers are another incredibly healthy vegetable with a variety of health-promoting effects.

They are rich in fiber, vitamins, and minerals, such as B vitamins and potassium. Bell peppers also contain carotenoid antioxidants, which may reduce the risk of certain cancers and eye diseases.

What’s more, bell peppers contain the highest amount of vitamin C, providing 133% of the DV in just one cup (149 grams).

Not only does vitamin C benefit your immune system, it also helps your body absorb iron more effectively and protects your cells from the damaging effects of free radicals.

Because of their high water content, bell peppers are very low in calories, providing 30 calories per cup (149 grams). That means you can eat large portions without consuming many calories.

There are several ways to include bell peppers in your diet. They can be eaten raw in salads, included in sauces, or added to stir-fries.

Water content: 92%

Cauliflower is an excellent vegetable to include in your diet, since it is very nutritious and hydrating.

One cup (108 grams) of cauliflower provides more than 1/4 cup (98 ml) of water and 2 grams of fiber.

Its high water content contributes to its low number of calories, with only 27 calories per cup.

Additionally, cauliflower contains more than 15 different vitamins and minerals, including choline. Choline is an essential nutrient for supporting brain health and metabolism.

Water content: 92%

Cabbage is an impressively healthy cruciferous vegetable.

It is quite low in calories, with 22 calories in one cup, but high in fiber and nutrients. It is also rich in vitamin C, vitamin K, folate, and several trace minerals that may have a variety of health-promoting effects.

For example, vitamin C is well known for its role in reducing inflammation and has been shown to lower the risk of chronic diseases like diabetes and heart disease.

In addition, cabbage provides glucosinolates, which are antioxidants that are thought to help protect against certain types of cancer.

Furthermore, cabbage is commonly fermented into sauerkraut, which is also rich in water and may benefit digestive health.

Water content: 91%

Grapefruit is an exceptionally healthy citrus fruit with many health benefits.

In half a grapefruit (154 grams), there is close to a half cup (136 grams) of water, which contributes a decent amount of water to your daily hydration needs.

Additionally, grapefruit is rich in fiber, antioxidants, and several vitamins and minerals, including vitamin A, potassium, and folate.

It’s exceptionally high in immune-boosting vitamin C, providing 53% of the DV in half a grapefruit (154 grams).

Several studies have shown that including grapefruit in your diet may help boost weight loss, as well as reduce cholesterol and blood pressure.

You can easily include grapefruit in your diet by eating it plain, blending it with smoothies, or adding it to salads.

Water content: 95%

Coconut water is a nutritious beverage that will keep you hydrated.

Not only does it have a very high water content, it’s also rich in electrolytes, including potassium, sodium, and magnesium.

Studies have shown that coconut water may be beneficial for rehydrating. Due to its electrolyte content, it’s also thought to be helpful for exercise recovery. A 2023 study found that coconut water had a similar effect on cycling performance to a sports drink.

Water content: 80%

Cottage cheese is another healthy and nutritious dairy product with hydrating properties.

About 80% of the weight of cottage cheese comes from water.

It also contains 25 grams of protein per 1-cup (225-gram) serving.

Additionally, cottage cheese has an impressive nutrition profile, providing 29% of the DV for phosphorus, 14% for calcium, and 40% for selenium in just 1 cup (225 grams).

Furthermore, cottage cheese is an excellent source of B vitamins, including riboflavin and vitamin B12, which are necessary for brain health and metabolism.

Cottage cheese is easy to incorporate into your diet. You can mix it with fruit, use it as a spread, add it to salads, or eat it with an omelet.

Staying hydrated is extremely important for your overall health.

Health experts often recommend drinking several glasses of water per day to meet your hydration needs, but the water content of foods is often overlooked.

While drinking water is important, you can consume a significant amount by including a variety of water-rich fruits, vegetables, and dairy products in your diet.