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Remain Hydrated with These 7 High Water Content Fruits and Vegetables

Why You Need Proper Hydration?

Proper hydration is critical for maintaining good health. Not drinking sufficient amount of water can lead to dehydration. Dehydration can cause the following problems:

Prolonged dehydration can also lead to many types of serious complications, such as organ failure.(1)

Medical experts typically recommend that you drink several glasses of water each day to adequately meet your hydration requirements. However, while it is essential to drink water for good health, you can also get your fill of water from various types of high water content foods. Many healthy foods can contribute to a large amount of water to your everyday diet.

Here are certain fruits and vegetables that can help you remain hydrated.

Remain Hydrated with These 7 High Water Content Fruits and Vegetables

Remain Hydrated with These 7 High Water Content Fruits and Vegetables

7 High Water Content Fruits and Vegetables:


  • Watermelons contain 92 percent of water. It is a very healthy fruit and one of the most hydrating foods you can consume. A single cup (154 gram) of watermelon contains just over a half a cup of water or 118 ml of water. Apart from water, watermelon also contains fiber and essential nutrients such as vitamin A and C and magnesium.
  • Watermelon is also low in calories, containing only 46 calories per cup.(2)
  • Foods that have low-calorie densities are known to help in weight loss as it promotes fullness and also curbs appetite.(3)
  • Watermelon is also rich in powerful antioxidants such as lycopene. Lycopene has been studied for its ability to decrease oxidative damage to the cells of the body.(4)
  • Oxidative damage is linked to various diseases such as diabetes and heart disease.

So not only is watermelon a hydrating and nutrient-rich fruit, but it also provides many health benefits, including a decreased risk of chronic illnesses.


Strawberries are another fruit that has a high water content (91 percent), and eating them contributes significantly to your daily water intake.(5)

Additionally, strawberries contain a lot of fiber, vitamins, and minerals such as folate, manganese, and vitamin C, as well as disease-fighting antioxidants.(6)

Regular consumption of strawberries has also shown to decrease inflammation, which helps protect against diabetes, heart disease, Alzheimer’s, and many types of cancer as well.(7)


Peaches contain 89 percent water and are a very nutrient-dense fruit. Peaches provide your body with many essential vitamins and minerals, including vitamin A, vitamin C, B vitamins, and even potassium.(8)

Eating peaches with the skin adds antioxidants such as chlorogenic acid to your diet. (9)

Peaches are also low in calories and high in fiber.


Cantaloupe is a type of melon that has 90 percent water content and is extremely nutritious for the body. One cup or 177 grams of cantaloupe delivers more than half a cup of water per serving (118 ml).(10)

A cup of cantaloupe also contains around 2 grams of fiber, which reduces your appetite and promotes fullness, helping you lose weight.(11)

Cantaloupe is also high in vitamin A. It can provide nearly 120 percent of your daily requirement in just a one-cup serving (177 grams). Studies have found that vitamin A helps boost the immune system by protecting against diseases and infections.(12)


Celery is a very healthy vegetable that contains 95 percent of water. The vegetable is composed primarily of water and can provide half a cup (118 ml) of water in just one cup serving. Celery also has low-calorie content, only 16 calories per cup.(13) Due to this, celery is also beneficial in weight loss.

Celery is also rich in potassium and vitamin K, which help protect against heart disease, bone diseases such as osteoporosis, and many types of cancer as well.(14)


Most people would not associate cauliflower as being rich in water. This vegetable is not only hydrating, but also very nutritious. It contains 92 percent of water, and one cup (100 grams) of cauliflower can provide nearly one-fourth cup (59 ml) of water and also contains 3 grams of fiber, which helps curb your appetite.

The high water content in cauliflower also means it is low in calories, having just 25 calories per cup.(15)

Cauliflower also contains over 15 varieties of vitamins and minerals, including choline, which is not found in most foods. Choline is an essential nutrient that promotes brain health and boosts your metabolism.(16)


Similar to cauliflower, cabbage also contains 92 percent of water. It is also low in calories but high in nutrients and fiber. The vegetable is also rich in vitamin K, C, folate, and many trace minerals that have many health-boosting effects.(17)

Cabbage also contains glucosinolates, which are a type of antioxidant that helps protect against many types of cancer, including lung cancer.(18)


Staying well hydrated throughout the day is very important in ensuring your good health. Medical experts recommend several glasses of water every day to meet your hydration requirements, but the water content in foods is often overlooked. While, of course, no one can deny the importance of drinking water, you can also consume a substantial amount of water by including these water-rich fruits and vegetables in your diet.


  1. Popkin, B.M., D’Anci, K.E. and Rosenberg, I.H., 2010. Water, hydration, and health. Nutrition reviews, 68(8), pp.439-458.
  2. Nutritiondata.self.com. (2019). Watermelon, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2072/2 [Accessed 17 Oct. 2019].
  3. Stelmach-Mardas, M., Rodacki, T., Dobrowolska-Iwanek, J., Brzozowska, A., Walkowiak, J., Wojtanowska-Krosniak, A., Zagrodzki, P., Bechthold, A., Mardas, M. and Boeing, H., 2016. Link between food energy density and body weight changes in obese adults. Nutrients, 8(4), p.229.
  4. Naz, A., Butt, M.S., Sultan, M.T., Qayyum, M.M.N. and Niaz, R.S., 2014. Watermelon lycopene and allied health claims. EXCLI journal, 13, p.650.
  5. Nutritiondata.self.com. (2019). Strawberries, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/2064/2 [Accessed 17 Oct. 2019].
  6. Giampieri, F., Forbes-Hernandez, T.Y., Gasparrini, M., Alvarez-Suarez, J.M., Afrin, S., Bompadre, S., Quiles, J.L., Mezzetti, B. and Battino, M., 2015. Strawberry as a health promoter: an evidence based review. Food & Function, 6(5), pp.1386-1398.
  7. Afrin, S., Gasparrini, M., Forbes-Hernandez, T.Y., Reboredo-Rodriguez, P., Mezzetti, B., Varela-López, A., Giampieri, F. and Battino, M., 2016. Promising health benefits of the strawberry: a focus on clinical studies. Journal of agricultural and food chemistry, 64(22), pp.4435-4449.
  8. Nutritiondata.self.com. (2019). Peaches, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1990/2 [Accessed 17 Oct. 2019].
  9. Rossato, S.B., Haas, C., Raseira, M.D.C.B., Moreira, J.C.F. and Zuanazzi, J.Â.S., 2009. Antioxidant potential of peels and fleshes of peaches from different cultivars. Journal of medicinal food, 12(5), pp.1119-1126.
  10. Nutritiondata.self.com. (2019). Melons, cantaloupe, raw [includes USDA commodity food A415] Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/fruits-and-fruit-juices/1954/2 [Accessed 17 Oct. 2019].
  11. Slavin, J.L., 2005. Dietary fiber and body weight. Nutrition, 21(3), pp.411-418.
  12. Stephensen, C.B., 2001. Vitamin A, infection, and immune function. Annual review of nutrition, 21(1), pp.167-192.
  13. Nutritiondata.self.com. (2019). Celery, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2396/2 [Accessed 17 Oct. 2019].
  14. DiNicolantonio, J.J., Bhutani, J. and O’Keefe, J.H., 2015. The health benefits of vitamin K. Open heart, 2(1), p.e000300.
  15. Nutritiondata.self.com. (2019). Cauliflower, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/vegetables-and-vegetable-products /2390/2 [Accessed 17 Oct. 2019].
  16. Zeisel, S.H. and Da Costa, K.A., 2009. Choline: an essential nutrient for public health. Nutrition reviews, 67(11), pp.615-623.
  17. Nutritiondata.self.com. (2019). Cabbage, raw Nutrition Facts & Calories. [online] Available at: https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2371/2 [Accessed 17 Oct. 2019].
  18. Abdull, R., Ahmad, F. and Noor, N.M., 2013. Cruciferous vegetables: dietary phytochemicals for cancer prevention. Asian Pacific Journal of cancer prevention, 14(3), pp.1565-1570.

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Sheetal DeCaria, M.D.
Sheetal DeCaria, M.D.
Written, Edited or Reviewed By: Sheetal DeCaria, M.D. This article does not provide medical advice. See disclaimer
Last Modified On:December 17, 2021

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