Top 10 Hydrating Fruits Everyday Health MenuNewslettersSearch Diet & Nutrition The 10 Top Hydrating Fruits Drinking water is critical for avoiding dehydration, but why not eat foods with H2O, too? Fill up your grocery cart with these nutritious fruits high in water. By Leslie BarrieMedically Reviewed by Lynn Grieger, RDN, CDCESReviewed: August 26, 2020Medically Reviewed Help hydrate your body by noshing on juicy watermelon Studio Firma/StocksyFeeling parched? Yes, you could reach for a glass of water, but you can also bite into a juicy piece of fruit to help get your hydration fix. “Consuming fruit can be a sweet way to boost nutrition and help contribute to your body's overall fluid needs,” says Kara Lydon, RD, the Boston-based owner of Kara Lydon Nutrition and The Foodie Dietitian blog. After all, making sure you stay hydrated is good for your body. “We all know that we need to stay hydrated for our health overall,” says Miami-based Amy Kimberlain, RDN, an Academy of Nutrition and Dietetics media spokesperson. During warmer months of the year, Kimberlain adds, “it’s even that much more important, since it’s so hot and easy to become dehydrated.” According to Harvard University, staying hydrated helps regulate your body temperature, prevents developing infections, keeps your joints lubricated, allows nutrients to get delivered to your cells, and improves your sleep and mood. So there are a number of reasons why you’ll want to eat hydrating fruit. Fruits also come with other hydrating perks. “The naturally occurring electrolytes found in some fruits, like potassium, may help usher water into your body's cells faster,” adds Lydon, and the University of Michigan notes this as well. Fun fact: About 20 percent of your overall water intake comes from the foods you eat, including fruits, vegetables, and dairy products, says Lydon. The Mayo Clinic also notes the stat, saying that the other 80 percent comes from what you drink. RELATED: 8 Foods High in Water That Can Help Prevent Dehydration Just know that there’s not a “one size fits all” hydration recommendation. “Everyone’s fluid needs are individualized and may vary if you are exercising or working outside,” says Kimberlain. The Mayo Clinic also notes that if you rehydrate when you feel thirsty, that should get you to where you need to be for the day. Ready to help hydrate with fruit? Find some top sources and their water content, all from the University of Kentucky, below then add them to your grocery list, stat.2467 Watermelon Quenches Your Thirst and Is Jam-Packed With Potassium Next up video playing in 10 secondsIt’s no surprise that watermelon is hydrating — heck, the word “water” is even in the name! “Watermelon is 92 percent water, so it is super hydrating!” says Kimberlain. “Additionally, it’s one of those fruits that doesn’t have as much fiber as other fruits — so it can be a source of quick energy, too,” says Kimberlain. One medium-sized slice of watermelon contains 1.14 grams (g) of fiber for 4.22 percent of your daily value (DV), according to the U.S. Department of Agriculture (USDA). Watermelon also comes bursting with vitamin C — 23.2 milligrams (mg) per medium slice, which is 26 percent your DV, making it an excellent source. Plus, watermelon is a source of vitamin A, with 80 micrograms (mcg) in each medium slice, for 9 percent of your DV, as well as 320 mg of potassium, which totals 7 percent of your DV. According to the Mayo Clinic, vitamin A is crucial for eye and skin health, while vitamin C helps with the immune system and nerve function. Meanwhile, potassium lowers blood pressure and also helps your nerves function properly. And potassium has more perks: “Potassium has been shown to play a role in helping to maintain water balance as well as helping to offset muscle cramping,” says Kimberlain, and University of Michigan concurs. Enjoy a watermelon slice as-is, or add cubed watermelon to feta cheese and fresh mint as a side dish for a refreshing treat, suggests Lydon. RELATED: 10 Easy No-Cook Recipes to Beat the Summer Heat2468 Strawberries Are Both Hydration and Vitamin C Superstars Davide Illini/StocksyBerry lovers, rejoice! Strawberries come brimming with water — 92 percent — as well as other nutrients, making them the perfect fruit to snack on or add to your smoothie. Here’s the lowdown: A cup of halved strawberries has over 3 g of fiber according to the USDA, giving you about 11 percent of your DV, which makes it a good source. And that’s good news for you, because fiber helps keep your hunger and blood sugar under control, Harvard notes, and may even reduce the risk of developing conditions like heart disease, diabetes, and constipation. Strawberries are also vitamin C stars — 1 cup has a whopping 89.4 mg of the vitamin, according to the USDA, which is 99 percent of your DV, making them, obviously, an excellent source. According to the Mayo Clinic, these hydrating berries also provide heart health perks, too — eating 1 cup daily may lower blood pressure and cholesterol levels. Plus, the Mayo Clinic says they may also lower the odds of developing certain cancers and even support how your brain functions. For example, in one small study, published in March 2014 in The Journal of Nutritional Biochemistry, participants ate 500 g of strawberries a day for a month. (That’s a lot of strawberries!) At the end of the period, their blood was tested and the researchers found that their bad cholesterol and triglycerides were significantly lowered. Of course you can get benefits without eating a few cups of strawberries! Enjoy them raw — they’re delicious as is — or add them to salads or your a.m. meal. “One of my favorite ways to add fruit to a meal is adding strawberries to yogurt and granola for a parfait,” says Lydon. RELATED: The 8 Best Fruits for People With Diabetes2469 Grapefruit Is Refreshing and Impressively Low-Calorie iStockOranges often steal the show when it comes to “most popular” citrus fruits, but grapefruit comes packed with even more water. (They're 91 percent water, to be exact.) In addition, a small grapefruit has 2.2 g of fiber, according to the USDA, which is about 8 percent of your DV. And like other citrus fruits in the family, you’re getting plenty of vitamin C — you score about 69 mg of the vitamin, notes the USDA, which is 76 percent your DV, making it an excellent source. Grapefruit is also touted as a low-calorie fruit that fills you up thanks to its fiber. One small grapefruit has a mere 64 calories, according to the USDA. Past research has even shown that eating grapefruit, along with other fruits like blueberries, grapes, and apples, may lower your odds of developing type 2 diabetes. Other past research found that though eating one-half a grapefruit daily with meals for six weeks didn’t necessarily help with weight loss, but doing so did improve the blood pressure of overweight adults. Like many other fruits, you also score potassium — a small grapefruit has 278 mg of potassium, which is about 6 percent of your DV, according to the USDA. Consider serving yourself up a grapefruit after exercising. “In addition to its water content, the naturally occurring sugars and electrolytes found in citrus fruits make them a great post-workout recovery snack, when paired with a source of protein,” says Lydon. Try teaming up your grapefruit with Greek yogurt — according to the USDA, a 7-ounce container of low-fat Greek yogurt contains nearly 20 g of protein, which is 40 percent of your DV, making it an excellent source. Protein is great post-exercise, notes the Mayo Clinic as well, because it gives you the nutrients you need to repair your muscles. Another one of Lydon’s favorite ways to enjoy grapefruit? “Broil grapefruit and serve it over oatmeal,” she suggests. RELATED: The 7 Top Fruits for Weight Loss (and How to Enjoy Them)2470 Cantaloupe Comes Loaded With Beta-Carotene and H2O MaaHoo Studio/StocksyWhile watermelon gets much of the melon hydration hype, cantaloupe’s water content is nothing to take for granted. Not only will cantaloupe hydrate you on a hot day (or a cold day, for that matter) due to its 90 percent water content — you’ll also score other impressive nutrients with each slice. For example, one large wedge of cantaloupe contains 37.4 mg of vitamin C, according to the USDA, which is almost 42 percent of your DV, making it an excellent source. You’ll also get 1 g of fiber (almost 4 percent of your DV) with each large wedge — and hey, maybe it’s an excuse to have more than one slice. Cantaloupe also delivers on vitamin A — with each large slice you score 172 mcg of the vitamin, notes the USDA, which is 19 percent your DV, making it a good source. You’re also getting an impressive amount of beta-carotene — 2060 mcg, according to the USDA. Beta-carotene is what gives cantaloupe its orange hue, and is a “provitamin” according to the University of Rochester, which means your body uses it to make vitamin A. Other than eating cantaloupe by the slice, try adding cubes to a salad, serve it as an appetizer along with prosciutto, or even throw some slices into your glass of sparkling water to naturally sweeten it up. RELATED: 11 High-Fiber Foods to Add to Your Diet2471 Peaches a Juicy Stone Fruit Pack Way More Than Only Water Gabriel Bucataru/Stocksy“Stone fruit, such as peaches and plums, are in-season right now and have a water content of almost 90 percent, making them a sweet way to stay hydrated,” says Lydon. According to the USDA, one medium peach contains 10 mg of vitamin C, which is 11 percent of your DV, making it a good source, as well as 24 mcg of vitamin A, which gives you a decent 3 percent of your DV. Plus, you also score 2.25 g of fiber in each medium peach, according to the USDA, which is 8 percent of your DV. Lydon suggests adding fresh peaches to a salad with mozzarella. Or try a healthy take on peach cobbler, from Recipe Rehab. RELATED: 7 Superfoods That Aid Digestion2472 Raspberries Are Equal Parts Hydrating and Fiber-Filled Pixel Stories/StocksyAlong with providing major hydration perks (thanks to their 87 percent water content, the University of Kentucky), these little red gems come loaded with other good-for-you bonuses. In addition to being 87 percent water, raspberries are fiber phenoms — 1 cup provides a whopping 8 g of fiber, according to the USDA, which is almost 30 percent of your DV, making them an excellent source. The berries also deliver big on vitamin C — in each cup you get 32 mg, which is about 36 percent of your DV, making them another excellent source. You also score ample antioxidants with raspberries; according to the Mayo Clinic, raspberries are one of the top fruit sources of these disease-fighting compounds. The Mayo Clinic notes that antioxidants offers protection against free radicals, which are molecules that your body creates when it’s exposed to harmful things like tobacco smoke or radiation, and increase the risk for chronic diseases. Raspberries also give you 0.82 mg of manganese, too, according to the USDA. That might not seem like a lot, but it’s about 36 percent of your DV, making them an excellent source. Manganese helps protect your cells from getting damaged, notes the National Institutes of Health, and keeps your bones strong, helps your immune system, and aids in the process of blood clotting. While you can always eat raspberries on their own, try throwing some in your cereal, yogurt, or oatmeal, or making a raspberry-filled (healthy!) dessert, like this Mini Raspberry Keto Cheesecake. RELATED: 10 Foods High in Antioxidants2473 Pineapple Is a Sweet Way to Eat Your Water iStockTime to pack your shopping cart with pineapple. Not only do they provide natural sweetness and some serious hydration perks — they contain 87 percent water — they come with additional sizable health benefits, as well. You’ll score 79 mg of vitamin C with 1 cup of pineapple chunks, according to the USDA, which covers almost 88 percent of your DV, making it an excellent source. Pineapple also gives you 2.3 g of fiber, which is more than 8 percent of your DV. And the perks of pineapple continue: “Pineapple also contains an enzyme called bromelain, that helps break down proteins and aid in digestion,” says Kimberlain. According to Mount Sinai, pineapple has been used for hundreds of years in Central and South America for easing indigestion, and research is currently exploring whether it may also help improve inflammation, swelling, and sinusitis. Other than eating a delicious slice of pineapple as-is, Lydon suggests throwing pineapple and mango into a smoothie with Greek yogurt or avocado. RELATED: 8 Scientific Health Benefits of Pineapple2474 Cranberries Are Surprisingly Thirst-Quenching and Bursting With Fiber Claudia Lommel/StocksyYou may think of cranberries as strictly a Thanksgiving food — and a measly side dish, no less — but it might be worth eating more of these tiny red fruits to reap their hydration and health perks. Raw cranberries not only contain 87 percent water (hello hydration), according to the University of Kentucky — they pack 14 mg of vitamin C per cup, according to the USDA, which is about 16 percent of your DV, making them a good source. You also score ample fiber with cranberries — one cup gives you 3.6 g, notes the USDA, which is about 13 percent your DV, making them a good source. If you think cranberries may be too bitter for your taste buds to eat by the handful, consider slicing them up and adding them to your next grain bowl or salad, or use them as a garnish on your next meat or fish dish. RELATED: 10 Plant-Based Recipes You Can Make in 30 Minutes Max2475 Oranges Are Known for Vitamin C But They re Ultra-Hydrators Too Kirsty Begg/StocksyIf you ever played soccer as a child, there was nothing more refreshing than biting into a few orange slices at half-time. Not only will eating oranges help quench your thirst with 87 percent water, but they offer nutrients like vitamin C, potassium, and antioxidants, says Kimberlain. Take vitamin C, which oranges are renowned for containing. One medium orange contains about 70 mg of the vitamin, according to the USDA, which is almost 78 percent of your DV, making it (of course) an excellent source. Not only that, a medium orange has 237 mg of potassium, per the USDA, which is 5 percent of your DV. Picking a whole fruit, not the liquid, form, is key, though. This way you get that nutritious fiber oranges boast. For a little perspective, a 4-ounce cup of 100 percent OJ gives you a mere 0.4 g of fiber per the USDA. On the other hand, a medium orange has over 3 g of fiber, notes the USDA, which is 11 percent of your DV, making it a good source. To take advantage of oranges hydrating power, add slices to your teriyaki chicken dinner, or try a nutrient-packed Lentil Salad with Oranges. RELATED: 15 of the Most Powerful Superfoods2476 Apricots Have Plenty of H2O and Antioxidants Susan Brooks-Dammann/StocksyTangy and tart, apricots — another stone fruit — can hit the spot when it comes to keeping you hydrated, with 86 percent water. They also deliver when it comes to nutrition. One small apricot packs a mere 17 calories, and provides almost 1 g of fiber, according to the USDA, for almost 3 percent of your DV. A small apricot also gives you vitamin A — 34 mcg, per to the USDA, which is about 4 percent of your DV, as well as 383 mcg of beta-carotene. Plus, just one apricot gives you 3.5 mg of vitamin C, according to the USDA, which is 4 percent your DV (and if you have two — which is easy to do — you double that). Past research has also shown apricots come jam-packed with antioxidants, as well. Bite into a juicy apricot as a snack. Or when cooking with apricots, you can swap them in whenever a recipe calls for peaches. You can also add apricots to savory dishes (like a Moroccan tagine). Most Recent in Diet & Nutrition Later Meals Increase Hunger Decrease Calories Burned 6 Bugs You Can Eat and Their Health Benefits 5 Cheap and Healthy Recipes to Make With Oats What Happens to Your Cholesterol When You Go on a Keto Diet NEWSLETTERS Sign up for our Diet and Nutrition Newsletter SubscribeBy subscribing you agree to the Terms of Use and Privacy Policy. 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