9 Best Foods to Help You Stay Hydrated, Recommended by Dietitians Water is great, but so are these hydrating fruits and veggies. By Isabel Vasquez, RD, LDN Isabel Vasquez, RD, LDN See More Isabel Vasquez is a bilingual registered dietitian practicing from an intuitive eating, culturally sensitive framework. Her clinical experience includes providing outpatient nutrition counseling to adults with a variety of chronic health conditions, along with providing family-based treatment for eating disorders in children and adolescents. She also offers intuitive eating coaching for Latinas to heal their relationships with food, particularly their cultural foods. EatingWell's Editorial Guidelines Published on July 7, 2025 Reviewed by Dietitian Alyssa Pike, RDN Reviewed by Dietitian Alyssa Pike, RDN Alyssa Pike, RDN, is a Registered Dietitian Nutritionist on a mission to help people learn how to eat healthy without obsessing over it. EatingWell's Editorial Guidelines In This Article View All In This Article Watermelon Blueberries Strawberries Bell Peppers Cucumbers Zucchini Lettuce Celery Oranges Close Credit: Design elements: Getty Images. EatingWell design. Some fruits and veggies, like watermelon and cucumbers, are made of over 90% water and can help you hydrate.These foods also give your body important nutrients like potassium and vitamin C to keep you feeling good.Eating hydrating foods is extra helpful on hot days, or after playing outside or working out. 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. Don't Miss We Asked 3 Dietitians for the Healthiest Coffee Creamer—and They All Said the Same Thing What Happens to Your Body When You Drink Seltzer Every Day 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. Recipes to Try Cucumber-Spinach Sandwich 4.8 Garlic-Butter Zucchini 4.9 Strawberry Caprese Salad 5.0 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. Explore more: Healthy Eating Best Healthy Foods Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable and trustworthy. Academy of Nutrition and Dietetics. How Much Water Do You Need? USDA FoodData Central. Watermelon, raw. Borra V, De Brier N, Berry DC, et al. Oral Rehydration Beverages for Treating Exercise-Associated Dehydration: A Systematic Review, Part I. Carbohydrate-Electrolyte Solutions. J Athl Train. 2025;60(1):34-54. doi:10.4085/1062-6050-0682.22 USDA FoodData Central. Blueberries, raw. Stull AJ, Cassidy A, Djousse L, et al. The state of the science on the health benefits of blueberries: a perspective. Front Nutr. 2024;11:1415737. doi:10.3389/fnut.2024.1415737 USDA FoodData Central. Strawberries, raw. Ibrahim MS, Samee A, Amir RM, et al. A Comprehensive Review on the Health-Orientated Aspects of Strawberries. Food Sci Appl Microbiol Rep. 2023;2(1):1-7. USDA FoodData Central. Peppers, bell, red, raw. Batiha GE, Alqahtani A, Ojo OA, et al. Biological Properties, Bioactive Constituents, and Pharmacokinetics of Some Capsicum spp. and Capsaicinoids. Int J Mol Sci. 2020;21(15):5179. doi:10.3390/ijms21155179 USDA FoodData Central. Cucumber, with peel, raw. USDA FoodData Central. Squash, summer, zucchini, includes skin, raw. Mrowicka M, Mrowicki J, Kucharska E, Majsterek I. Lutein and Zeaxanthin and Their Roles in Age-Related Macular Degeneration-Neurodegenerative Disease. Nutrients. 2022;14(4):827. doi:10.3390/nu14040827 USDA FoodData Central. 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