Did you know that 75 percent of Americans aren’t getting enough water and suffer from chronic dehydration? As summer heats up, the risk of dehydration increases, leading to fatigue, memory issues, and a slowed metabolism. To combat these effects and stay cool, it’s essential to prioritize hydration. Here are the top 10 hydrating foods to help you stay refreshed and healthy this summer.

1.) Watermelon


Watermelon is incredibly hydrating, consisting of about 92% water, making it perfect for maintaining hydration. It’s also packed with vitamins A, C, and antioxidants like lycopene, which supports heart health. Additionally, watermelon contains electrolytes that help replenish the body’s essential minerals.

A person holding up a slice of watermelon into the sky.

2.) Tomatoes

Tomatoes are composed of around 95% water, providing excellent hydration. They are rich in vitamins C and K, potassium, and the antioxidant lycopene, which is linked to numerous health benefits including reduced risk of heart disease and cancer. The high water content also aids in maintaining healthy skin and body functions.

3.) Celery

Celery is made up of about 95% water, making it one of the most hydrating vegetables. It’s low in calories but high in vitamins A, K, and C, as well as antioxidants and fiber. Celery also contains essential minerals like potassium and folate, contributing to overall health and hydration.

4.) Cucumbers

Cucumbers are composed of about 96% water, making them extremely hydrating. They are a good source of vitamins K and C, as well as minerals like potassium and magnesium. Cucumbers also contain antioxidants that help combat inflammation and promote healthy skin.

5.) Strawberries

Strawberries are about 91% water, which helps keep you hydrated. They are rich in vitamins C and manganese, as well as antioxidants like anthocyanins and ellagic acid, which have anti-inflammatory and heart health benefits. Strawberries also provide dietary fiber, aiding in digestion and overall wellness.

A person holding a bowl of strawberries to represent an example of hydrating foods.

6.) Chicken Noodle Soup

Chicken noodle soup is hydrating due to its high water content from the broth. It provides a balanced mix of protein from chicken, carbohydrates from noodles, and various vitamins and minerals from vegetables, making it nutritious. The warm broth also helps soothe the throat and can aid in hydration during illness.

7.) Eggplant

Eggplants are about 92% water, contributing to hydration. They are rich in fiber, vitamins B1 and B6, and minerals like manganese, which support overall health. The antioxidants in eggplants, including nasunin found in the skin, help protect cells from damage.

8.) Applesauce

Applesauce is hydrating due to its high water content, derived from the apples used. It’s a good source of vitamins C and B6, as well as dietary fiber, which aids in digestion. Applesauce also provides natural sugars for a quick energy boost and is easy to digest, making it a nutritious snack.

9.) Zucchini

Zucchini is about 94% water, making it a hydrating vegetable. It is rich in vitamins A and C, as well as minerals like potassium and manganese. Zucchini also provides fiber and antioxidants, which support digestion and overall health.

A cantaloupe sliced in half against a white cloth.

10.) Cantaloupe

Cantaloupe consists of about 90% water, providing excellent hydration. It’s packed with vitamins A and C, which are important for immune function and skin health. Cantaloupe also contains potassium and antioxidants, which support heart health and reduce inflammation.

Final Thoughts

Incorporating hydrating foods into your diet is essential for maintaining overall health and well-being. These foods, such as watermelon, cucumbers, and strawberries, not only help keep you hydrated but also provide essential vitamins, minerals, and antioxidants. By regularly consuming hydrating foods, you support proper bodily functions, skin health, and digestion. Ultimately, these nutrient-rich options make it easier to stay hydrated and energized throughout the day.

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