28 Refreshing Foods to Boost Your Daily Hydration Levels

1. Watermelon

A 1-cup serving of watermelon provides over 1/2 cup of water, along with fiber, antioxidants, vitamin C, vitamin A, and magnesium. Enjoy it on its own, or explore these tasty watermelon recipes to add some flair.

2. Cucumber

Cucumbers, containing 95% water, are among the best vegetables for hydration. Toss them into a salad, mix with pasta and lemon, or pair with salmon for a skin-loving meal.

3. Skim Milk

Unlike many options on this list, skim milk isn’t a fresh fruit or vegetable. Its low-calorie nature comes from the significant amount of water added to dilute the milk fat.

Research suggests that low-fat milk helps with hydration post-workout as well (when compared to regular water and other functional drinks). This is partly due to the electrolytes and protein in milk, which assist in replenishing fluids lost during exercise.

4. Soups and Broths

Soups and broths are primarily made from water. We love the idea of bringing Instant Pot pho on your next picnic, or trying a refreshing cold soup like green gazpacho. The added veggies contribute even more hydration.

5. Strawberries

This fruit is made up of about 91% water by weight. Strawberries are also packed with nutrients. Enjoy them in a smoothie, mix into a fruit parfait, or savor a sweet strawberry dessert recipe.

6. Oranges

Each orange contains nearly 1/2 cup of water, making them a great hydration source. Learn how to choose and store oranges, and try them on toast for a refreshing and hydrating start to your morning.

7. Cantaloupe

One cup of cantaloupe contains around 90% water, providing over 1/2 cup of hydration per serving. This fruit is versatile, enjoyed in both sweet and savory dishes. Try grilled cantaloupe and prosciutto skewers, or serve up some sparkling cantaloupe lemonade at your next event.

8. Lettuce

Iceberg and romaine lettuce both offer a solid water content. While darker greens pack more nutrients, iceberg lettuce is excellent for hydration. Add some chopped iceberg lettuce to your burger for an extra crisp, refreshing touch.

Romaine lettuce offers hydration along with vitamins A and C, and fiber. It’s the perfect base for Caesar salads or can be added to a green salad for a refreshing side at your next pizza night.

9. Celery

Celery is a favorite lunch snack—and for good reason. It’s packed with water and fiber, making it easy to eat on the go. The classic ants on a log—celery with nut butter and raisins—provides a hydrating and protein-filled snack.

10. Coconut Water

The benefits of coconut water are plentiful, offering hydration, vitamin C, and electrolytes such as magnesium and potassium. When selecting coconut water, be sure to check the label for added sugars or preservatives; it’s best to choose 100 percent pure coconut water. Also, don’t confuse it with coconut milk, which is an entirely different product.

11. Grapefruit

Grapefruit is rich in water, and so is its juice. Beyond hydration, this citrus fruit provides benefits like fiber and vitamin C. Enjoy a whole grapefruit for breakfast, toss it into a salad, or juice it for a refreshing beverage.

12. Apples

Apples are not only a tasty snack but also make a great addition to desserts like the timeless apple pie. Additionally, they’re an excellent choice for staying hydrated, as they consist of about 85 percent water. Enjoy them fresh or toss them into your favorite salad for a juicy crunch.

13. Tomatoes

Although typically considered a vegetable, this fruit is packed with water and rich in antioxidants like lycopene. With numerous types of tomatoes available, it’s a versatile ingredient perfect for a variety of dishes, making it a great addition to your diet.

14. Yellow Squash

This type of summer squash is delicious both cooked or raw, providing the same amount of water in either form. Other varieties of squash are also packed with nutrients. You can enjoy yellow squash in the same ways as zucchini—whether in salads, sliced for dipping, roasted, and more.

15. Radishes

Radishes offer a variety of health benefits, including antioxidants, fiber, and vitamin C, while also providing hydration. Add this crisp root vegetable to your salads and slaws for a refreshing twist.

16. Asparagus

Often enjoyed roasted or grilled, asparagus can also be consumed raw. Regardless of how you prepare asparagus, it will provide your body with the same hydrating benefits from its water content.

17. Zucchini

Zucchini, a highly hydrating summer squash, contains 95 percent water in just one cup. It's a fantastic choice for hydration. Whether you enjoy it raw or cooked (roasted zucchini is an excellent dinner side), it offers the same water content either way.

18. Bell Peppers

While all bell peppers are nutritious and contribute to hydration, green bell peppers contain the most water. You can enjoy them raw as a snack or grill them and use them as a topping for various dishes.

19. Cauliflower

The nutritional benefits of cauliflower are undeniable. Interestingly, cooking cauliflower increases its water content, unlike some other vegetables. This makes cauliflower rice an excellent and easy dish to prepare.

20. Cabbage

Cabbage, like cauliflower, contains more water when cooked, though it remains hydrating when consumed raw as well. This holds true for all common cabbage varieties. Knowing how to store cabbage properly can extend its shelf life, allowing you to incorporate it into a variety of dishes, not just slaw.

21. Spinach

Spinach is an excellent addition to a variety of meals, including salads, sandwiches, and smoothies. Aside from offering numerous health benefits of spinach—such as iron, calcium, and fiber—this vibrant leafy green is also packed with water.

22. Peaches

Peaches offer a variety of nutritional benefits, with fiber being just one of them. In addition, they're packed with water, making them a great hydrating and filling snack.

23. Mushrooms

While mushrooms are rich in nutrients, for the greatest water content, it's best to enjoy them raw. Be sure to clean and wash mushrooms thoroughly before consuming or cooking.

24. Watercress

Watercress, a popular spring vegetable, can be eaten both raw or cooked. Packed with water, it's perfect for adding to salads, soups, or using as a fresh topping for sandwiches.

25. Plain Yogurt

With over 80 percent water, plain yogurt is a hydrating and delicious snack. For an extra boost of hydration, mix in strawberries, or use it in creamy recipes.

26. Papaya

Ripe papayas are packed with nutrients, antioxidants, and enzymes that support digestion. With an impressive 88% water content, papaya is a versatile ingredient found in smoothies, chutneys, curries, and baked treats.

27. Grapes

Grapes are highly hydrating with a water content of about 80%. Their firm and fresh texture makes them an excellent snack, especially when stored correctly. Even the grape leaves offer health benefits, packed with essential vitamins A, C, and K, along with minerals like magnesium, calcium, and iron.

28. Cottage Cheese

Cottage cheese is more than just a high-protein cheese—it's also packed with water. A single cup of cottage cheese offers about 25 grams of protein, which explains its popularity in trendy TikTok recipes, from cottage cheese dips to cheesecakes. Additionally, cottage cheese is made up of 80% water, making it a great way to stay hydrated while boosting your protein intake.