10 Refreshing Fruits That Are More Hydrating Than Plain Water

Water is the hydration tool of choice during a summer heat wave, but the foods you eat also help. Eating fruit in hot weather gives you more fluid and dehydration-fighting electrolytes. You also get nutrition, including many vitamins, minerals, and fiber.

1. Cucumbers

Technically, cucumbers are classified as a fruit, and they have a very high water content—up to 96%. Cucumbers also provide nutrients you need to guard against dehydration.

Nutrition Facts:

• 15 calories per one cup serving

Contains:

• Vitamin K
• Folate
• Calcium
• Antioxidant polyphenols
• Flavonoids
• Potassium
• Magnesium
• Sodium

2. Tomatoes

Another veggie that’s really a fruit, tomatoes are about 94% water and are a staple for salads, sandwiches, and wraps.

Nutrition Facts:

• 45 calories per one cup serving

Contains:

• Vitamin A
• Vitamin K
• Vitamin C
• Potassium
• Antioxidants, such as lycopene.
• Magnesium, which can help muscles recover from summertime physical activity 

3. Watermelon

As the name suggests, watermelon is indeed one of the most hydrating fruits you can eat, with a water content of about 92%.

Nutrition Facts:

• 85 calories per wedge, or about 1/16 of the whole melon

Contains:

• Fiber
• Vitamin A
• Potassium
• Lycopene.
• Citrulline, which is an amino acid that promotes healthy blood flow throughout your body

4. Strawberries

Strawberries have a water content of around 92% and are a perfectly sweet summer treat.  Don’t let the sweet taste fool you—strawberries are actually a fairly low glycemic index fruit, so they’re less likely to spike your blood sugar.

Nutrition Facts:

• 48 calories per one-cup serving

Contains:

• Vitamin C
• Folate M
• Manganese
• Fiber
• Anthocyanins and flavonoids, which are powerful antioxidants

5. Grapefruit

Grapefruit is about 90% water, so it can be a crisp, tangy addition to salads and makes for a refreshing juice. Just remember that grapefruit interacts with a lot of medications. So, if you take any prescription medications, make sure to check the label to see if it’s safe to eat grapefruit or drink grapefruit juice. 

Nutrition Facts:

• About 53 calories for half a grapefruit

Contains:

• Vitamin C
• Vitamin A
• Fiber
• Polyphenols, which are anti-inflammatory and antioxidants

6. Cantaloupe 

Cantaloupe’s water content is about 90%, making it a hydrating melon that can be a sweet snack on its own or used as a complement in savory salads. Its soft texture also makes it a great choice for making your own sorbet or popsicles. 

Nutrition Facts:

• 23 calories for one medium-sized wedge

Contains:

• Fiber
• Vitamin A
• Beta-carotene

7. Peaches 

Biting into a ripe, juicy peach on a summer afternoon is a delight, and these little fruits pack a pretty impressive hydration punch with a water content of about 88%. Add them to salads or pair them with your other fruit favorites to make kebabs. 

Nutrition Facts:

• 66 calories in one cup of sliced peaches

Contains:

• Fiber
• Vitamin C
• Vitamin A
• Vitamin B
• Beta-carotene
• Potassium

8. Cranberries

Whole, not dried, cranberries are about 87% water. Keeping a bag of frozen cranberries in the freezer for yogurt or salads is a quick and easy way to add extra hydration to a meal.

Nutrition Facts:

• 11 calories per one cup of raw, fresh cranberries

Contains:

9. Pineapple

If you want a little tropical feel on a blisteringly hot summer day, pineapple’s water content of 87% can help cool you off. Dice it up to add a little sweetness to a wrap or salad. 

Nutrition Facts:

• 40 calories in one slice of pineapple

Contains:

• Vitamin C
• Vitamin B6
• Copper
• Magnesium
• Potassium
• Iron

10. Raspberries 

With a water content of around 87%, these little berries are actually on par with some bigger fruits when it comes to hydration.

Nutrition Facts:

• 62 calories per one cup of raspberries

Contains:

• Vitamin K
• Vitamin E
• Vitamin B
• Vitamin C
• Fiber
• Antioxidants
• Magnesium
• Phosphorus
• Potassium
• Manganese