What should you eat to stay hydrated during the summer? A bite of sweet, chilled watermelon is refreshing, but did you know it’s not the most hydrating fruit? Nutritionists warn that feeling thirsty means your body is already dehydrated. They recommend 15 fruits and vegetables with over 90% water content, which not only hydrate but also provide vitamins, minerals, and fiber. So, what’s the top hydrating food?

Are Most People Chronically Dehydrated? 5 Signs You Need to Hydrate Immediately

Registered dietitian and diabetes expert Courtney Smith shared hydration tips in the New York Post. He noted that individual water needs vary significantly based on age, activity level, weight, and outdoor temperatures. However, many people experience chronic dehydration; thirst is only felt when there’s already mild dehydration. If you feel hungry right after a meal, it may actually be thirst. He pointed out that well-hydrated urine is light yellow, while signs of dehydration include constipation, dry mouth, dull skin, fatigue, and headaches.

Top 15 Hydrating Fruits and Vegetables: Watermelon Ranks 13th

Smith suggests that in addition to drinking water, consuming high-water-content fruits and vegetables can further help with hydration while providing essential vitamins, minerals, and fiber. Here are the 15 fruits and vegetables that contain over 90% water, most of which can be eaten raw; some even have higher water content when cooked!

Hydrating Fruits and Vegetables Ranked

- 15th Place: Strawberries

Water Content: 92%

Nutritional Benefits: Low in calories, high in fiber, rich in vitamin C.

- 14th Place: Spinach

Water Content: 92%

Nutritional Benefits: Important source of calcium, magnesium, potassium, and iron.

- 13th Place: Watermelon

Water Content: 92%

Nutritional Benefits: Rich in lycopene, which helps promote cell growth.

- 12th Place: Mushrooms

Water Content: More when eaten raw (92%)

Nutritional Benefits: Anti-inflammatory and antioxidant properties.

- 11th Place: Bell Peppers

Water Content: 92%, crunchy and thirst-quenching

Nutritional Benefits: High in antioxidants.

- 10th Place: Cauliflower

Water Content: More when cooked (93%).

-9th Place: Broccoli

Water Content: More when cooked (94%)

Recommended Use: Great for salads or stir-fried dishes.

- 8th Place: Asparagus

Water Content: 94%, enjoyable both raw or roasted

Nutritional Benefits: High in potassium. Can be roasted or blended into soups.

- 7th Place: Zucchini and Other Summer Squashes

Water Content: 94%, can be eaten raw or cooked

Recommended Use: Shred zucchini to replace noodles for a lower-calorie option.

- 6th Place: Tomatoes

Water Content: 94%, the highest among fruits

Nutritional Benefits: Rich in antioxidants like lycopene, protecting against cellular damage.

- 5th Place: Romaine Lettuce

Water Content: 95%

Nutritional Benefits: Folate, fiber, vitamins A and C.

- 4th Place: Radishes

Water Content: 95%

Nutritional Benefits: High in fiber and vitamin C.

- 3rd Place: Celery

Water Content: 95%

Nutritional Benefits: Excellent source of fiber.

- 2nd Place: Iceberg Lettuce

Water Content: 96%, though less nutritious than darker greens, it’s one of the best hydrating vegetables.

- 1st Place: Cucumber

Water Content: 96%, the highest among solid foods.

(Canny Lau)

Top 15 hydrating fruits and vegetables