Which food gives water to the body? Top hydrating foods revealed

November 20, 2025 •

2 min read

According to the U.S. Centers for Disease Control and Prevention, approximately 20% of our daily water intake comes from the foods we eat. This makes knowing which food gives water to the body a vital component of a healthy diet, especially for those who struggle to drink enough water.

Quick Summary

This article explores the best food sources of water, highlighting fruits and vegetables with the highest water percentages. It details how to incorporate these water-rich options into your daily diet for optimal hydration and overall well-being. Includes a comparison of water content in common hydrating foods.

Key Points

Eat your water: About 20% of your daily fluid intake can come from the foods you consume, particularly water-rich fruits and vegetables.
Cucumber is king: With up to 97% water content, cucumbers are one of the most hydrating foods you can eat.
Fruits are hydrating powerhouses: Watermelon, strawberries, and cantaloupe are not only delicious but also contain over 90% water.
Vegetables offer substantial fluids: Leafy greens like lettuce and spinach, along with celery and bell peppers, provide excellent hydration in addition to essential vitamins.
Electrolytes are key: Hydrating foods often contain electrolytes like potassium and sodium, which help your body retain and utilize fluids effectively.
Variety is important: A diverse diet including high-water content fruits, vegetables, and even some dairy and whole grains ensures sustained hydration and a broad spectrum of nutrients.

The Importance of Hydration Beyond Beverages

While drinking plain water is essential, your diet plays a significant, often overlooked, role in maintaining proper hydration. Foods with high water content, such as fruits and vegetables, provide not only fluids but also vital nutrients like vitamins, minerals, fiber, and electrolytes. These added components help your body absorb and use water more efficiently, supporting cellular function, digestion, and temperature regulation. This nutritional synergy makes food a crucial part of a holistic hydration strategy.

Fruits with the Highest Water Content

Fruits are some of nature's most delicious and refreshing sources of hydration. Many popular fruits contain over 85% water, including:

Watermelon (92% water)
Strawberries (91% water)
Cantaloupe and Honeydew (90% water)
Peaches (88% water)
Oranges (87% water)

Vegetables that Give Water to the Body

Numerous vegetables also offer significant hydration and can be easily incorporated into meals. Some top hydrating vegetables include:

Cucumber (96% water)
Lettuce (95-96% water)
Celery (95% water)
Tomatoes (94% water)
Bell Peppers (92% water)
Spinach (91% water)

Comparison of Hydrating Foods


Food Item	Approximate Water Content	Key Nutrients
Cucumber	96-97%	Vitamin K, Potassium
Lettuce	95-96%	Vitamin A, Vitamin K
Celery	95%	Fiber, Vitamin K
Watermelon	92%	Vitamin C, Lycopene
Strawberries	91%	Vitamin C, Antioxidants
Spinach	91%	Iron, Vitamin A
Bell Peppers	92%	Vitamin C, Beta-carotene
Broccoli	90%	Vitamin C, Fiber

Incorporating Hydrating Foods into Your Diet

Including water-rich foods is simple and adds flavor to your meals. Tips include snacking on fruits and vegetables, using them as a base for salads, blending them into smoothies, preparing hydrating side dishes, enjoying soups, and infusing water with fruit slices.

Beyond Fruits and Vegetables

While fruits and vegetables are primary sources, other foods contribute to fluid intake. Dairy products like yogurt and cottage cheese, along with lean proteins and whole grains, also contain water and electrolytes essential for hydration.

Conclusion

Hydration is crucial for overall health. Combining drinking water with a diet rich in hydrating foods, especially fruits and vegetables, ensures adequate fluid and nutrient intake. Eating your water is a tasty way to boost daily hydration. For further reading, explore authoritative sources like the National Institutes of Health(https://pmc.ncbi.nlm.nih.gov/articles/PMC2908954/).

Frequently Asked Questions

Yes, eating fruit absolutely counts towards your daily water intake. Fruits like watermelon, strawberries, and oranges have very high water percentages and provide a significant portion of your daily fluid needs, along with essential vitamins and fiber.

While many fruits are hydrating, watermelon is one of the most hydrating fruits, with a water content of around 92%.

Yes, celery is an excellent source of hydration. It consists of nearly 95% water and is a low-calorie, fiber-rich snack that helps you stay hydrated.

On average, approximately 20% of a person's total daily water intake comes from the food they consume, especially if their diet includes a healthy amount of fruits and vegetables.

Yes, cooking can reduce the water content of vegetables. While cooked vegetables still provide some hydration, eating them raw, as in salads, generally preserves more of their original water content.

Besides fruits and vegetables, foods like yogurt, skim milk, and soups or broths are good for hydration. Whole grains like quinoa also absorb water during cooking, contributing to your fluid intake.

Electrolytes, such as sodium and potassium, are minerals that help your body absorb and retain water more effectively. They support vital functions like nerve signaling and muscle contraction, and are essential for overall fluid balance, especially after exercise.