10 Fruits and Veggies That Quench Your Thirst

Drinking water isn't the only way to stay hydrated. Add these water-rich foods to your plate.

Medically reviewed in March 2022

Updated on July 13, 2022

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Your daily water intake is important for your health, especially on hot summer days. While the right amount of hydration varies by your size, activity level, location, and overall health, but the National Academy of Medicine suggests that healthy women should generally consume 2.7 liters a day and men should drink 3.7 liters. Of course, drinking water is one way to stay hydrated, but you don’t have to spend the entire day guzzling. Many foods—especially fruits and vegetables—contain water in abundance.

Read on for some of the most hydrating produce, plus tasty ways to eat these fruits and veggies.

watermelon slices on popsicle sticks
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Watermelon: 91.5 percent water

The name says it all, and watermelon is a perfect snack for summer, when the sun tends to siphon the moisture from your body. The brightly colored fruit is naturally sweet and can be added to fruit salad or blended with a bit of lime juice and poured into a popsicle mold.

Water isn't the only benefit the fruit has to offer. One cup of melon balls contains a plenty of vitamins C and A, which promote the growth and repair of the body's cells and help keep your bones, skin, and eyes healthy.

This fruit also tastes great grilled; slice it up, brush on some honey and get cooking.

bowl of chopped celery
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Celery: 95.4 percent water

These long, green stalks are low in calories, with just 10 in a large stalk, but rich in vitamins A and K, making celery good for your immune system and blood health. The high water content helps keep you hydrated, while the fiber fills you up and helps curb your appetite.

Try dunking your freshly washed sticks into a tablespoon of all-natural peanut butter or creamy hummus for a low-calorie snack that helps sate afternoon hunger. Or chop the veggie into bite-sized pieces and add to a green salad or homemade soup.

cucumber slices in a glass of water
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Cucumbers: 95.2 percent water

Cucumbers are filled with water and they're versatile. This green vegetable makes a quick and easy addition to any salad or veggie tray. Try serving them with a simple dip that combines fat-free plain Greek yogurt and a blend of herbs and spices.

For an extra dose of hydration and a tasty afternoon refreshment, add cucumber slices to a tall glass of cold water. Add flavor with a lemon wedge or two and a sprig of mint. To amplify the taste, you can muddle your spa water ingredients before topping with ice and filtered water.

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Strawberries: 91.0 percent water

Nothing says “sweet” like biting into a ripe, red strawberry. Beneath their seeded exterior, strawberries contain a wealth of water. They're also packed with vitamin C and fiber, making them helpful for protecting the vitality of your body's cells and keeping digestion regular.

Enjoy strawberries in smoothies, atop a yogurt parfait, in a bowl of whole grain oats, or tossed into a lunchtime salad with chopped walnuts, spinach, and grilled chicken breast. For a low-calorie but decadent dessert, dunk a plump berry in a bit of melted dark chocolate.


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Radishes: 95.3 percent water

They say good things come in small packages and this is true of radishes. These peppery multitaskers add color, flavor, and texture to your plate. Adorn your afternoon salad with slices of this root vegetable, top your avocado toast with a crunch, or shred them into a slaw. They can also be halved and dipped into a healthy veggie dip, like one made with black beans blended with lime juice, cumin, and fresh cilantro.

In addition to delivering a hydrating punch, radishes also contain a healthy dose of vitamin C and some fiber.

broccoli in a bowl
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Broccoli: 89.3 percent water

We know green vegetables like broccoli are packed with nutrients, but this one happens to be loaded with water, too. Steam or roast broccoli and enjoy as a nutritious dinnertime side or saute with chopped garlic and olive oil for a kick of flavor and heart-healthy unsaturated fats.

If you're looking to get the most nutrients from this veggie, enjoy it raw. Add a bit of protein by pairing the florets with a side of hummus dip.

cantaloupe slices
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Cantaloupe: 90.2 percent water

This sweet, tender melon is low in calories—60 calories per cup—and packed with nutrients. It makes a great addition to a fruit salad or a yogurt smoothie.

The same serving contains more than a day's worth of vitamins A and C and even a bit of plant-based protein. These nutrients help keep your body working the way it should, so don't be afraid to eat up.

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Zucchini: 94.6 percent water

No matter how you slice it, zucchini has some seriously hydrating properties. After a long day in the summer heat, cool off with zucchini sticks dipped into a low-fat yogurt dip. You can also toss thin strips, with a touch of olive oil and a sprinkle of pepper, right onto the grill and enjoy the tender result.

Zucchini noodles also make for a low-carb pasta option. Slice the green vegetable into thin, ribbon-like shreds or pick up pre-sliced "zoodles" at your local market. They take only a minute to cook in a pot of boiling water and pair well with a few grilled shrimp and a tablespoon or two of pesto sauce.

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Peaches: 89.0 percent water

Whether you’re lounging poolside or frolicking along a sandy beach, this sweet treat is the perfect summertime companion. Give the fruit a rinse and sink your teeth into its fuzzy skin to replenish your body’s water content. Peaches also contain loads of essential nutrients, like vitamin C, potassium, and fiber.

Don’t let veggies get all of the grilling attention. Scoot the zucchini to the side and make room to caramelize this fruit atop the coals. Serve up the warm fruit with a dollop of plain, nonfat Greek yogurt or a scoop of "healthy" ice cream.

iceberg lettuce
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Iceberg lettuce: 95.6 percent water

While it's not the most exciting leafy green in the produce aisle, good-old iceberg lettuce is worth tossing into your grocery cart on occasion. The crisp-tender leaves don't contain a ton of vitamins and minerals, but they are loaded with water. Toss this chopped lettuce into your next salad, along with spinach or chopped kale, to add some hydration. Or slice off a nice chunk and enjoy a restaurant-style wedge salad.

These large leaves also make a great alternative to carb-heavy wraps. Just load in your typical sandwich ingredients, roll it up, and sink your teeth into the crunchy product.

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