16 Best Water-Rich Foods to Stay Hydrated This Summer!

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Summer is the time we all look forward to tasting some super hydrating and tasty fruits such as melons, mangoes, etc. Sunscreens, lemonades, moisturisers, and fruit facials for those lovely tans of the season come into play. As the warmth of the season leaves our body dehydrated and dry as a husk, we are all in to drink plenty of water to keep our body extremely hydrated for our overall well-being. But is drinking water the only way to stay hydrated? 

Various foods such as fruits, vegetables and dairy contain plenty of water to nourish us. Read on to know the 16 best water rich foods to include in your diet to stay hydrated and nourished.

Why hydration is important?

Many of us don’t realise that water is essential for feeling good. It helps our body temperature stay regulated, gets rid of toxins, prevents infections, and delivers nutrients to cells. Water also plays a vital role in mental wellness. Without enough water, you could have trouble sleeping, functioning memory, processing information, etc.

Common signs you’re starting to dehydrate include:

Water-Rich Foods 

Water-Rich Foods


Grapefruit is filled with 88% water content with a super high level of vitamin C. Consuming even half the fruit will provide you well over the recommended daily value, as about half a glass of water. Grapefruit is also filled with various vitamins, minerals, fibre, and antioxidants.


Carrots contain 88% water. They are packed with vitamin A, which is good for eyesight, along with all those orange beta carotene. They are also a great source of fibre, potassium, folate, and vitamin K.


Peaches are packed with 89% of water, vitamins A, C, E and K, and B vitamins, potassium and phosphorus. Peaches are all covered in orange blushing with gold, contain edible seeds inside them, aid in various diseases such as cancer, help in digestion, are good for the skin, etc. It is full of antioxidants. 


Kale, which contains 89% water, is best grown in summer. You will always go right with this green veggie. It’s an amazing source of iron, packed with loads of vitamins A and C, as well as protein, calcium, fibre, and omega-3 fatty acids. It contains nutrients that support eye health, heart health, and weight management.


Broccoli is 90% water and antioxidants. It‘s a great source of fibre, calcium, folic acid, potassium, and vitamins A and K. Broccoli has many health benefits, including helping to reduce inflammation, control blood sugar levels, and strengthen the immune system.

Cantaloupe melon

Cantaloupe is best known for its summer desserts and juices among both adults and children. It is filled with 90% Water content. It is one of the three types of melon in the top 20 hydrating foods; it is a great source of beta-carotene and full of fibre. It is especially rich in vitamin A.

Along with high water content, it also contains electrolytes to boost hydration during summer or after a workout.

Honeydew melon

Honeydew melon is packed with 91% water. It contains only marginally more water than cantaloupe. The yellowish honeydew melon is an amazing source of vitamin C and potassium. It is to be kept in mind that it is high in natural sugar. It tastes super sweet for a reason.


Strawberries are known for their early ripening in spring and early summer. They are versatile with lots of new ways to include in the diet. It contains 91% of water content and rich in vitamin C, vitamin B folate, fibre, phytochemicals and minerals such as manganese. Also, they are low in calories and contains no cholesterol.


Mushrooms are filled with 92% of water content. It ranges from puff balls to truffles in an everyday fare to a costly delicacy. They are a great source of nutrition to add to your diet. Mushrooms provide us with a wide range of antioxidants and other nutrients that help protect the body from cancer and aid in heart health. The nutritional profile of a mushroom varies depending on its type. It‘s low in calories. It is filled with so many benefits of b vitamins such as riboflavin, niacin and pantothenic acid.


It is packed with 92% of water content. When compared with other fruits, sweet peppers such as red, yellow, green, or orange contain huge amounts of vitamin C. They are brimming with fibre, antioxidants, vitamins, and minerals.


Cauliflower contains about 92% water. It is super nutritious, particularly low in calories, and contains about fifteen different types of vitamins and minerals. A rarity is choline, which is great for metabolism and brain health.


It has a 92% water content. It is a highly nutritious vegetable, part of the cruciferous vegetable family. It is rich in fibre, antioxidants, vitamins C, K, and folate, which are highly beneficial for digestive and heart health.


We all know watermelon is the go-to fruit in summer. It is filled with 92% of water content, and it is very low in calories. Hence, eating watermelons makes you feel full without stacking up the calories. They are a great source of antioxidants and are filled with vitamins A and C, as well as a lot of B vitamins.


The good old tomato is one of the nutritional superheroes loved for its varied ways of being included in so many dishes for its sweet, tangy taste. It is packed with 93% water content, and it is rich in fibre, vitamins, antioxidants, and minerals. It is rich in antioxidants, which can help combat diseases, and it is a powerful source of vitamins A and C. It helps in keeping your eyes, skin, and immune system in good shape, and it is also great for tissue growth, development, and repair.

Iceberg lettuce

Iceberg lettuce is known to be the queen of all lettuces. It is filled with 95% water, as its name might suggest. It is packed with fibre, vitamins A and K, potassium, and zinc. It’s also low in carbohydrates and sugar. The only downside of consuming iceberg lettuce is that it doesn’t contain a lot of nutrients.


No doubt, cucumber stays as the top food rich in water content of 96%.They have the highest water content compared to any fruit and vegetable. As it is present with so much water, it is very low in calories. Cucumbers can provide vitamin K, potassium, and magnesium, but it is not filled with as many nutrients. It is one of the most hydrating foods we could find.

Some of the fun ways to eat these hydrating foods are:

  • Mix all the fresh fruits for a fresh fruit salad. Add a twist to the fruit salad by adding lime juice and fresh herbs such as basil or, mint or balsamic vinegar.
  • Make use of mixed fresh-cut fruits to make fruit kebabs.
  • Try grilling veggies and fruits such as peaches, pineapples and broccoli.
  • Make various smoothies with mango, pineapple, banana, and spinach.
  • Slice cucumbers, bell peppers, and carrots should be used instead of chips for salsas and dips.
  • Try a refreshing salad topped with fresh peaches and berries.
  • Make a tropical green smoothie with mango, pineapple, banana and spinach.
  • You could also substitute rice with finely chopped or grated cauliflower.
  • Try making a nice simple cream with a puree of frozen peaches.

The exact amount of water intake depends on various factors such as genes, height, diet, gender and weight.  Also, make a note of all the physical and other day-to-day activities that could dehydrate you easily. So, it’s essential to keep replenishing yourselves with enough water and hydrating foods.


What drink will hydrate you the fastest?

Water, both normal and sparkling, hydrates you faster, and beverages with high sugar content also help.

How can I get super hydrated in 24 hours?

Water will perfectly hydrate you, but drinks infused with electrolytes also help.


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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