Is the body gets water from the fruits and vegetables True or false?

December 24, 2025 •

3 min read

According to UCLA Health, food can contribute up to 20% of your daily fluid intake. So, is the body gets water from the fruits and vegetables True or false? The answer is a resounding true, but the context is more nuanced than many might believe.

Quick Summary

The body absolutely absorbs water from fruits and vegetables, which have high water content and provide essential vitamins and electrolytes that aid hydration. This debunks the myth that hydration only comes from plain water.

Key Points

True Statement: The body absolutely does get water from fruits and vegetables as part of its daily fluid intake.
Significant Contribution: Food, and particularly produce, accounts for approximately 20% of the body's total water consumption.
Slow Release Hydration: The water in produce is absorbed more slowly during digestion, providing a sustained and efficient form of hydration.
Nutrient Synergy: Fruits and vegetables offer electrolytes, vitamins, antioxidants, and fiber, which aid hydration and provide additional health benefits.
Complement, Not Replacement: While produce is hydrating, it is a complement to, not a complete replacement for, drinking plain water, especially for high-intensity activities.
High-Content Champs: Foods like cucumber, iceberg lettuce, celery, and watermelon are composed of over 90% water, making them excellent choices for increasing fluid intake.

The Scientific Reality of Food-Based Hydration

The notion that the body cannot get water from fruits and vegetables is a widespread misconception. In reality, the water absorbed from solid food, including produce, is a crucial part of our overall daily fluid intake. The small intestine is the primary site for the absorption of both nutrients and water from consumed food and drink. The water is then used for the body's many essential functions, from regulating temperature to transporting nutrients.

The Importance of Water-Rich Produce

Many fruits and vegetables are composed of over 80% water, making them excellent sources for supplementing fluid intake. Raw fruits and vegetables typically have the highest water content, but even cooked varieties can contribute significantly. These foods not only provide hydration but also deliver a host of other nutrients that aid the process, such as electrolytes like potassium and magnesium, which help maintain fluid balance in the body.

Some of the top water-rich foods include:

Cucumber: Contains up to 96% water.
Iceberg Lettuce: About 96% water.
Celery: Consists of around 95% water.
Tomatoes: Nearly 95% water.
Zucchini: Around 93% water.
Watermelon: Made up of approximately 92% water.
Strawberries: Contain about 91% water.
Cantaloupe: Approximately 90% water.

Hydration from Food vs. Plain Water

While both food and plain water are vital for hydration, they have distinct characteristics. The presence of fiber, vitamins, and electrolytes in produce changes how the water is delivered to the body, potentially affecting the rate of absorption.


Feature	Plain Water	Water from Fruits & Vegetables
Absorption	Can be absorbed very quickly, but also passes through the system faster.	The water is slowly released during digestion, providing a sustained hydrating effect.
Nutrients	Pure hydration, no added nutrients.	Contains electrolytes (potassium, magnesium), vitamins (A, C), antioxidants, and fiber.
Satiety	May create a temporary feeling of fullness.	High water and fiber content promote a lasting feeling of fullness, aiding weight management.
Flavor	Flavorless, though flavor can be added with fruit infusions.	A delicious and natural way to add variety to fluid intake.
Considerations	The gold standard for fast, clean hydration.	Adds calories, sugars (natural), and fiber; must be considered as part of overall nutritional intake.

Additional Benefits of Hydrating with Produce

Beyond simple rehydration, incorporating water-rich produce into your diet offers a multitude of health advantages:

Essential Nutrients: Fruits and vegetables provide a rich source of vitamins and minerals. For instance, citrus fruits are known for their high vitamin C content, while cucumbers offer vitamin K and potassium.
Antioxidants and Fiber: Many fruits and vegetables, like strawberries and bell peppers, are packed with antioxidants that protect cells from damage and reduce inflammation. The fiber content supports digestive health and promotes a feeling of fullness.
Post-Workout Recovery: For athletes, the electrolytes found in fruits can be particularly beneficial for replenishing minerals lost through sweat, potentially aiding muscle recovery.

Practical Ways to Increase Your Hydrating Food Intake

Integrating more water-rich foods into your diet is easy and delicious. Here are a few suggestions:

Snack on slices of watermelon, cantaloupe, or cucumbers.
Add extra leafy greens, such as spinach and lettuce, to salads and sandwiches.
Make soups and broths a regular part of your meals.
Blend hydrating fruits and vegetables into smoothies, like spinach and strawberries.
Infuse your water with slices of cucumber, lemon, or berries for added flavor.

Conclusion

So, is the body gets water from the fruits and vegetables True or false? The answer is a definitive true. The body efficiently absorbs fluid from water-rich foods, making them a delicious and nutritious complement to drinking plain water. While drinking water remains the most direct way to hydrate, consuming a variety of fruits and vegetables is a fantastic strategy to meet your daily fluid needs while also boosting your intake of essential vitamins, minerals, and fiber. For most people, a balanced approach incorporating both plain water and water-rich foods is the best path to optimal hydration.

For more detailed nutritional information on food composition, consider exploring the USDA FoodData Central database.

Frequently Asked Questions

Yes, eating fruit can hydrate you just as effectively as drinking water, but the water is absorbed more slowly. Both plain water and the water in food follow the same absorption process in the body.

Hydration from food involves the release of water during digestion, which provides a more sustained hydrating effect. Water from a glass is absorbed quickly and passes through the system faster.

Fruits and vegetables have high water content, often over 80%. They also contain electrolytes and other nutrients that help regulate fluid balance and provide additional health benefits.

Cucumber, which is botanically a fruit, is often cited as having the highest water content at up to 96%. Among more commonly recognized fruits, watermelon is a top contender.

While fruits and vegetables contribute significantly to your fluid needs (around 20% for most), they should be combined with other beverages, especially plain water, to ensure adequate hydration.

Yes, but often a lower percentage than when raw. Cooking methods like steaming or stewing can help retain more of the water content.

No, the claim that water in fruit is 'structured water' and absorbed more efficiently is a myth. The water from fruit and plain water are absorbed through the same bodily process.

You can try adding more lettuce to salads, snacking on cucumbers, adding fruit to smoothies, and opting for soups. Infusing water with fruit or vegetables is also a simple way to increase intake.