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Medically reviewed by Jamie Johnson, RDN
- While water should be the primary source of hydration, foods with a high water content can also help.
- Foods such as cabbage, cucumber, strawberries, and more have a water content of 90% or higher.
- Generally, women should drink 11 cups of water each day and men should drink around 15 cups, though you may need more depending on
Drinking water is important, but your total daily fluid intake doesn’t just come from beverages alone. Various foods provide water too—and some are quite hydrating.
1. Cucumber
- Water content: 96%
- Amount of water per serving: 10.1 fluid ounces (oz) per cucumber
The most hydrating food on this list, one whole cucumber (about 8.25 inches in length) provides more than a full cup of water and just 45 calories.
A cucumber of this size also provides more than 40% of the Daily Value (DV) of vitamin K. This key nutrient supports bone health and is needed to allow your blood to clot properly.
2. Zucchini
- Water content: 95%
- Amount of water per serving: 10.3 oz per zucchini
Zucchini is rich in antioxidants that protect against DNA damage, which may raise the risk of chronic disease. A one-cup portion supplies about a quarter of your daily vitamin C needs, along with smaller amounts of potassium, magnesium, and B vitamins.
3. Celery
- Water content: 95%
- Amount of water per serving: 6.2 oz per three, large celery stalks
Celery contains several powerful antioxidants known to fend off free radicals, compounds formed naturally in your body from metabolism and exposure to environmental pollutants. At high levels, free radicals trigger what’s known as oxidative stress, which can damage cell DNA and increase your risk of conditions like heart disease and diabetes.
4. Tomatoes
- Water content: 91–96%, depending on variety
- Amount of water per serving: 4 oz per medium tomato
Tomatoes are low in calories and provide potassium, iron, folate, vitamin A, and vitamin C. They contain anti-inflammatory antioxidants that may help protect against UV radiation, cancer, heart disease, diabetes, and neurodegenerative diseases, including Alzheimer’s and Parkinson’s.
Tomatoes may also support fertility, immune, gut, and skin health, and reduce exercise-induced cell damage.
5. Cabbage
- Water content: 91–93%, depending on variety
- Amount of water per serving: 2.2 oz per 1 cup of shredded cabbage
Cabbage is a member of the cruciferous vegetable family, along with broccoli, cauliflower, Brussels sprouts, and kale. Numerous studies have found that daily consumption of cruciferous vegetables helps prevent cancer.
Cabbage contains compounds that may combat viruses and bacteria, protect cells against DNA damage, inactivate cancer-causing substances, and prevent cancer cells from growing and spreading.
6. Mushrooms
- Water content: 90%
- Amount of water per serving: 3 oz per 1 cup of whole white button mushrooms
Mushrooms are very low in calories, with just 21 calories per cup of whole mushrooms. They’re chock-full of plant protein, vitamins, minerals, and antioxidants. They also contain natural immune, heart, and gut-supporting compounds that may help guard against inflammation, diabetes, obesity, aging, and cancer.
7. Strawberries
- Water content: 90%
- Amount of water per serving: 4.4 oz per cup of whole strawberries
One cup of whole strawberries provides nearly 3 grams of fiber and almost an entire day’s worth of vitamin C. They’re also rich in anti-inflammatory antioxidants linked to protection against cancer, heart diseases, type 2 diabetes, obesity, and neurodegenerative diseases, like Alzheimer’s.
8. Watermelon
- Water content: 91%
- Amount of water per serving: 4.7 oz per 1 cup of diced watermelon
Watermelon is low in sugar (9 grams per cup) relative to its natural sweetness. A recent research review concluded that watermelon, which is rich in antioxidants, also provides benefits for heart and gut health, diabetes regulation, weight management, and cancer protection.
9. Cantaloupe
- Water content: 90%
- Amount of water per serving: 4.8 oz per 1 cup of cubed cantaloupe
Cantaloupe is bursting with antioxidants. Its orange color is due to beta-carotene, a pigment that also serves as a source of vitamin A. Vitamin A supports healthy immune function and vision and helps the heart, lungs, and other organs work properly.
A 1-cup serving of cantaloupe contains more than a day’s worth of the recommended daily vitamin A intake for adults.
10. Jicama
- Water content: 90%
- Amount of water per serving: 3.7 oz of water per 1 cup of sliced jicama
One cup of jicama provides just 45 calories and 10 grams of carbohydrates with an impressive 6 grams of fiber.
One recent research review referred to jicama as an underutilized plant with immune-supporting abilities and antioxidant, anticancer, anti-diabetes, anti-osteoporosis, antiviral, and anti-aging effects.
Use sliced raw jicama as you would celery or carrot sticks—serve them with healthy dips, add them in salads, or use them to make chilled side dishes with a vinaigrette.
11. Kale
- Water content: 81–83%
- Amount of water per serving: 1.3 oz per 2 cups of raw kale
While kale is mostly water, it provides less total water per portion. But, like cabbage, it’s a member of the cruciferous vegetable family—and it’s quite healthy.
A 2-cup serving of kale provides less than 20 calories and a wide variety of nutrients, including antioxidants, vitamins A, C, and K, folate, potassium, calcium, magnesium, dietary fiber, and prebiotics, which support the growth of beneficial gut microbes.
Research shows that diets high in fiber and green leafy vegetables are tied to improved blood sugar control and a lower risk of type 2 diabetes.
12. Silken Tofu
- Water content: 85%
- Amount of water per serving: 2.8 oz per a one-fifth package of Vitasoy USA Nasoya, Lite Silken Tofu
Tofu is a hydrating protein option—particularly silken tofu, which contains more fluid than firm or extra firm varieties. In addition to plant protein, tofu provides antioxidants called isoflavones. A study published in 2020 found that over 20 years, people who had the highest intake of isoflavones had the lowest risk of heart disease.
Men and women who ate tofu at least once a week had a lower risk of heart disease than those who ate it less than once a month. For females, the protective effect of tofu was primarily seen in younger women and postmenopausal women who had not used hormone therapy.
Silken tofu can be blended into smoothies; used as a base for soups, sauces, or dips; or used for vegan desserts, such as puddings, cheesecake, or pumpkin pie.
13. Grapefruit
- Water content: 88%
- Amount of water per serving: 3.7 oz per one-half pink or red grapefruit
Half of a grapefruit provides about 50 calories and nearly 40 milligrams (mg) of vitamin C—more than 40% of the DV. Vitamin C supports your immune system, skin, and bone health.
One research review also found that among women, grapefruit consumption was associated with lower body weight, smaller waist measurements, lower body mass indices (BMIs), higher “good” HDL cholesterol, and lower levels of triglycerides (blood fats) and C-reactive protein (a marker of inflammation).
14. Pineapple
- Water content: 81–86%
- Amount of water per serving: 4.8 oz per cup of pineapple chunks
Pineapple supports digestive health and provides anti-inflammatory antioxidants. Vitamin C is another one of pineapple’s standout nutrients, with nearly 80 milligrams per cup—more than 85% of the DV. This tropical fruit also supplies energy-supporting B vitamins and smaller amounts of magnesium and potassium.
15. Black Beans
- Water content: 60%
- Amount of water per serving: 3.8 oz per cup of cooked black beans
Beans aren’t necessarily super hydrating to start, but they can absorb water when soaked or slow cooked in liquid.
You may not think of black beans as a water-rich food, but they can absorb water when soaked or slow cooked in liquid, making them a more hydrating protein choice.
Beans have also been shown to reduce inflammation and support heart health, weight management, blood sugar regulation, and gut health. They’re also rich in antioxidants, fiber, and key minerals, including potassium, magnesium, iron, zinc, and calcium.
How Much Water Do You Need?
Here is the daily recommended fluid intake for adults:
- Men: 3.7 liters per day (over 15 cups)
- Women: 2.7 liters (over 11 cups)
Your body loses water throughout the day through breathing, sweating (due to exercise or being in a hot climate), urinating, or if you experience vomiting or diarrhea. Your fluid needs increase when more water is lost from your body. Especially if you’re exercising, make sure to:
- Drink about 16 ounces (2 cups) of water two hours before a workout.
- Sip water during exercise.
- Switch to a sports drink rather than plain water after the first hour to replace both fluid and electrolytes.
- Drink water even when you no longer feel thirsty.
Other Tips for Staying Hydrated
Being strategic about your fluid intake can help you consistently meet your needs. In addition to adding hydrating foods to your diet, consider these tips:
- Keep a water bottle with you to sip from throughout the day.
- Add lemon, fresh mint, or bits of fruit to water to add color and flavor, which may help you drink more.
- Use an app that prompts you to stop and drink water, or set alarms as reminders.
- Limit caffeine to about 400 milligrams per day; intakes above this may contribute to dehydration.
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