10 Fruits and Veggies That Quench Your Thirst

Drinking water isn't the only way to stay hydrated—add these water-rich foods to your plate.

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Your daily water intake is important for your health, especially on a sunny summer afternoon. The right amount of hydration varies by your size, activity level, location and overall health, but one organization, the National Academy of Medicine, suggests healthy women should consume 2.7 liters a day while men drink 3.7 daily liters. Sure, drinking water is one way to stay hydrated, you don’t have to spend the entire day guzzling. Your diet can help, and many foods—especially fruits and vegetables—contain water in abundance.

Read on for our list high-hydro produce, plus tasty ways to eat these fruits and veggies.

Medically reviewed in July 2019.

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Watermelon - 91.5 percent water

The name says it all, and watermelon is a perfect snack for summer, when the sun tends to siphon the moisture from your body. The brightly colored fruit is naturally sweet and can be added to a fruit salad or blended with a bit of lime juice and poured into a popsicle mold.

Water isn't the only benefit the fruit has to offer. One cup of melon balls also contains a plenty of vitamins C and A, which, respectively, promote the growth and repair of the body's cells and help keep your bones, skin and eyes healthy.

This fruit also tastes great grilled; slice it up, brush on some honey and get cooking.

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Celery - 95.4 percent water

The long, green stalks are low in calories, with just 10 in a large stalk, but rich in vitamins A and K, making celery good for your immune system and blood health. The high water content helps keep you hydrated, while the fiber fills you up and curbs your appetite.

Try dunking your freshly washed sticks into a tablespoon go all-natural peanut butter or creamy hummus for a low-calorie snack that’s sure to sate afternoon hunger. Or chop the veggie into bite-sized pieces and add to a green salad or homemade soup.

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Cucumbers - 95.2 percent water

Cucumbers are filled with water, and they're versatile, too. This green vegetable makes a quick and easy addition to any salad or veggie tray, served with a dip that combines fat-free plain Greek yogurt and blend of herbs and spices.

For an extra dose of hydration and a tasty afternoon refreshment, add cucumber slices to a tall glass of cold H20. Sweeten the deal with a lemon wedge or two and a sprig of mint. To intensify the flavors, muddle your spa water ingredients before topping with ice and filtered water.

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Strawberries - 91.0 percent water

Nothing says “sweet” quite like biting into a ripe, red strawberry. Beneath their seeded exterior, strawberries contain a wealth of water, about 91 percent. They're also packed with vitamin C and fiber, making them helpful for protecting the vitality of your body's cells and keeping digestion regular.

Enjoy strawberries anytime of day, in a smoothie, atop a yogurt parfait or bowl of whole grain oats or tossed into a lunchtime salad, with chopped walnuts, spinach and grilled chicken breast. For a guiltless dessert, dunk a plump berry in a bit of melted dark chocolate—it only tastes sinful.


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Radishes - 95.3 percent water

They say good things come in small packages, and this is definitely true of radishes. These peppery multitaskers add color, flavor and texture to your plate. Adorn your afternoon salad with slices of this root vegetable, top your avocado toast with a crunch or shred them into a slaw. They can also be halved and dipped into a healthy veggie dip, like black beans blended with lime juice, cumin and fresh cilantro.

In addition to delivering a hydrating punch, radishes also contain a healthy dose of vitamin C and some fiber.

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Broccoli - 89.3 percent water

We know green vegetables, like leafy broccoli crowns, are packed with nutrients, but this one happens to be loaded with water, too. Steam or roast broccoli and enjoy as a nutritious dinnertime side or saute with chopped garlic and olive oil for an addition of heart-healthy unsaturated fats.

If you're looking to get the most nutrients from this veggie, enjoy it raw. Add a dose of flavor and a bit of protein by pairing the florets with a side of hummus dip.

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Cantaloupe - 90.2 percent water

This sweet fruit tastes like dessert, but you needn't feel guilty about eating it. The tender melon is low in calories—60 calories per cup—and packed with nutrients, and makes a great addition to a fruit salad or a yogurt smoothie.

The same serving contains more than a day's-worth of vitamins A and C and even a bit of plant-based protein. These nutrients help keep your body working the way it should, so don't be afraid to eat up.

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Zucchini - 94.6 percent water

No matter how you slice it, zucchini has some seriously hydrating properties. After a long day in the summer heat, cool off with zucchini sticks dipped into a low-fat dip or toss thin strips, with a touch of olive oil and a sprinkle of pepper, right onto the grill and enjoy the tender result.

Zucchini noodles also make a palatable low-carb pasta option. Slice the green vegetable into thin, ribbon-like shreds or pick up pre-sliced "zoodles" at your local market. They take but a minute to cook in a pot of boiling water and pair well with a few grilled shrimp and a tablespoon or two of pesto sauce.

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Peaches - 89.0 percent water

Whether you’re lounging poolside or frolicking along a sandy beach, this sweet treat is the perfect summertime companion. Give the fruit a rinse and sink your teeth into its fuzzy skin to replenish your body’s water content. Peaches also contain loads of essential nutrients, like vitamin C, potassium and fiber.

Don’t let veggies get all of the grilling attention. Scoot the zucchini aside and make room to caramelize this fruit atop the fiery coals. Serve up the warm fruit with a dollop of plain, nonfat Greek yogurt or a scoop of "healthy" ice cream.

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Iceberg lettuce - 95.6 percent water

While not the most exciting leafy green in the produce aisle, it’s worth tossing into your grocery cart. Tender iceberg leaves don't contain a ton of vitamins and minerals, but they are loaded with H2O. Toss this chopped lettuce into your next salad, along with spinach or chopped kale, to add some hydration to your day. Or slice off a nice chunk and enjoy a restaurant-style wedge salad.

These large leaves also make a great alternative to carb-heavy wraps, just load in your typical sandwich ingredients and bite through the crunchy covering.

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