18 Foods to Eat to Stay Hydrated

By Lizzie Streit, MS, RDN, LD 

We all know that staying hydrated is important for overall health, and can even help with weight loss goals. Getting enough fluids throughout the day can boost metabolism, increase energy levels, and help you beat that mid-afternoon slump. 

But did you know that guzzling water isn’t the only way to stay hydrated? There are several foods, especially fruits and vegetables, that have a high water content. 

If you’ve made it a goal to increase your water intake, try incorporating more of these foods into your meals and snacks. This can help you stay hydrated without feeling like you need to reach for your water bottle every second! 

List of Hydrating Foods 

Here are some of the best hydrating foods, along with their water content (1): 

  1. Strawberries: 91% water 

  2. Watermelon: 91% water 

  3. Cucumbers: 97% water 

  4. Celery: 95% water 

  5. Bell Peppers: 92% water 

  6. Tomatoes: 95% water 

  7. Cabbage (red or green): 92% water 

  8. Cantaloupe: 90% water 

  9. Honeydew: 90% water 

  10. Zucchini: 93% water 

  11. Carrots: 88% water 

  12. Mango: 83% water 

  13. Apple: 86% water 

  14. Grapefruit: 91% water 

  15. Orange: 87% water 

  16. Spinach: 91% water 

  17. Romaine lettuce: 93% water 

  18. Grapes: 81% water 

Ways to Incorporate Hydrating Foods 

Fruits and vegetables typically have more water than other foods, but they’re not the only things you can eat for hydration. Milk (especially skim and low-fat varieties) yogurt, cottage cheese, and broths also contain water. 

There are tons of ways that you can add water-filled foods to your meals. Here are some of our favorite suggestions: 

  • Add a handful or strawberries or an orange to your breakfast or snacks 

  • Snack on celery sticks, carrots, and bell peppers with hummus, white bean dip, or guacamole 

  • Make a stir fry with zucchini noodles (zoodles), chopped carrots and peppers, chicken, garlic, ginger, and a dash of soy sauce and sesame oil 

  • Blend together frozen mango, strawberries, plain Greek yogurt, and spinach for a smoothie 

  • Freeze grapes and enjoy them as an afternoon snack on a hot summer day 

  • Use shredded cabbage and carrots as the base for a coleslaw with olive oil and apple cider vinegar dressing 

  • Dip watermelon slices in dark chocolate and freeze them on a baking sheet with wax paper for a sweet, hydrating treat 

  • Make a homemade soup with vegetable broth, zoodles, tomatoes, spinach, carrots, and herbs 

  • Roast a baking sheet of tomatoes and blend with garlic and herbs for a homemade tomato sauce 

  • Make infused water with apples, cucumber, and frozen mango 

Note from Healthy For Life Meals: Our delicious, freshly made meals incorporate several hydrating fruits and vegetables! Let us do the work for you by getting started with one of our weight loss meal plans today. 


Stef Keegan