In fact, no drinking enough water can lead come dehydration, i m sorry can reason fatigue, headaches, skin problems, muscle cramps, short blood pressure and a fast heart rate (1).

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What’s more, an extensive dehydration deserve to lead to severe complications like organ failure (1).

Experts generally recommend drinking several glasses of water every day to meet your hydration needs.

But while drink water is really important, friend can likewise get the from foods. Over there are many healthy foods items that can contribute a huge amount of water to her diet.

This write-up discussed 19 water-rich foods that will assist you stay hydrated.

1. Watermelon

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Water content: 92%

Watermelon is an extremely healthy and one of the many hydrating foods you have the right to eat.

A 1-cup (154-gram) serving consists of over a fifty percent cup (118 ml) of water, in enhancement to part fiber and also several necessary nutrients, consisting of vitamin C, vitamin A and magnesium. It is additionally quite low in calories, giving only 46 calories per cup (2).

Because of your high water content, watermelons have actually a an extremely low calorie density. That method that a relatively big portion the watermelon includes very few calories.

Foods v low calorie densities have been shown to help with load loss by fostering fullness and also reducing appetite (3, 4).

Furthermore, watermelon is rich in powerful antioxidants, including lycopene.

This compound has been studied for its ability to minimize oxidative damages to cells, which has actually been attached to conditions such together heart an illness and diabetes (5).

You can add watermelon to her diet by spend it as a refresh snack or side dish. It’s additionally commonly supplied to make salads.


Watermelon is a hydrating, nutrient-dense fruit that may carry out several health benefits, including a lessened risk that chronic illness.

How come Cut: Watermelon

Water content: 91%

Strawberries have a high water content, making them a very hydrating food.

Because about 91% that strawberries’ weight comes from water, eat them will contribute to your everyday water intake.

Furthermore, strawberries provide lots the fiber, disease-fighting antioxidants and also vitamins and minerals, consisting of vitamin C, folate and manganese (6, 7, 8).

Eating strawberry on a constant basis has actually been displayed to minimize inflammation, which can help protect against heart disease, diabetes, Alzheimer’s and various types of cancer (9, 10).

It is straightforward to include strawberries in your diet by blending them into smoothies or incorporating them right into salads. They also make for a unique enhancement to sandwiches and wraps.


strawberry are really healthy and contain many water. Plus, the nutrient they carry out may provide a number of health benefits.

Water content: 90%

Cantaloupe is a melon that’s extremely nutritious and also may boost your wellness in several ways.

One cup (177 grams) that cantaloupe is created of around 90% water and delivers much more than a half cup (118 ml) that water every serving (11).

One cup of cantaloupe additionally contains 2 grams the fiber, i beg your pardon works along with water to encourage fullness and reduce your appetite (11, 12, 13, 14).

Additionally, cantaloupe is rich in vitamin A, offering 120% that your everyday needs in a 1-cup (177-gram) serving. Research studies have shown that vitamin A may an increase immune wellness by protecting against infection (11, 15).

You have the right to consume cantaloupe plain or add it to salads, smoothies, yogurt or salsa. It also makes a great side at breakfast.


Cantaloupe is a healthy fruit that offers a far-ranging amount of water and also many health-promoting vitamins and minerals.

Water content: 89%

Peaches room a really nutrient-dense and also hydrating fruit.

Close to 90% of your weight is water. They also administer several essential vitamins and minerals, such as vitamin A, vitamin C, B vitamins and potassium (16).

Furthermore, eat peaches through the skin ~ above may also contribute disease-fighting antioxidants like chlorogenic acid to her diet (17).

Peaches’ water and also fiber components are why they room so filling and low in calories, with just 60 calorie in a tool peach (16).

It is simple to add peaches to your diet. They room commonly linked with smoothies and also salads and likewise make a great addition to cottage cheese and yogurt.


Peaches space rich in water, fiber and antioxidants, in addition to numerous vitamins and minerals that might promote hydration and carry out many other health and wellness benefits.

Water content: 88%

Oranges are incredibly healthy and also may carry out a variety of health benefits.

There is virtually a fifty percent cup (118 ml) the water in one orange, together with fiber and several nutrients (18).

These incorporate vitamin C and potassium, i m sorry may boost your immune function and heart wellness (19, 20).

Oranges are also rich in disease-fighting antioxidants, consisting of flavonoids, which might prevent cell damage by reducing inflammation (21, 22).

The water and also fiber in oranges might promote feelings of fullness, i beg your pardon is beneficial for maintaining your appetite under regulate (4, 12, 23).

Additionally, regularly eating citrus fruits choose oranges might protect versus kidney stones. This is since the citric acid they contain deserve to bind v stone-forming calcium oxalate, helping do the washing up it out of the human body (24).

Proper hydration is an additional important aspect in staying clear of kidney stones, i m sorry the high water content of oranges can aid promote (24).


Oranges room a an excellent source of water, fiber, antioxidants and also several nutrients and also may help prevent kidney stones and also several illnesses.

Water content: 91%

Skim milk is very nutritious.

It’s consisted of of largely water and provides a considerable amount of vitamins and minerals, consisting of vitamin A, calcium, riboflavin, vitamin B12, phosphorus and also potassium (25).

Not only does milk help with all at once hydration, however it might also help you rehydrate after strenuous exercise (26).

A couple of studies have shown that low-fat milk helped human being stay hydrated ~ a workout, compared to sports drinks or plain water (26, 27).

This is partly as result of milk’s electrolytes and protein content, which may help replace body fluid losses (27).

Because milk is widely easily accessible and rather cheap, it’s straightforward to incorporate right into your diet.


Milk is affluent in water, vitamins and minerals, and also has been presented to aid people maintain appropriate hydration, especially after exercise.

Water content: 95%

Cucumbers are one more healthy and also hydrating food to encompass in her diet.

They are made up almost entirely that water and also provide a little amount of some nutrients, such together vitamin K, potassium and magnesium (28).

Compared to various other water-rich vegetables, cucumbers are one of the shortest in calories. There are just 8 calorie in a half-cup (52-gram) serving, and their water content provides them really refreshing (28).

You deserve to eat a relatively large portion the cucumbers without including a far-ranging number of calories to her diet, i beg your pardon is helpful for preserving your load (12).

It’s basic to combine cucumbers into your diet. They space commonly included to salads and sandwiches, but they can also be had in cook dishes choose stir-fries and also soups.


Cucumbers space high in water but very low in calories. This mix is valuable for several facets of her health, including hydration.

Water content: 96%

Lettuce has several health-promoting properties.

One cup (72 grams) that lettuce provides much more than a 4 minutes 1 cup (59 ml) the water, in addition to 1 gram the fiber. It likewise provides 5% that your day-to-day needs because that folate (29).

Folate is vital for pregnant women, as it can help prevent neural pipe birth defects (30).

Additionally, lettuce is high in vitamins K and A, both of which have been studied for their roles in keeping your bones and also immune system healthy (29, 31, 32).

Furthermore, the mix of water and also fiber in lettuce provides it very filling for a low number of calories. Over there are only 10 calories in a 1-cup (72-gram) offer (29).

You have the right to easily include lettuce to her diet by utilizing it to do salads. Additionally, you have the right to use it together a “bun” for burgers or wrap instead of a tortilla come substitute because that less-hydrating grains.


Lettuce offers a couple of important nutrients and fiber, and a high amount of water, which may help keep you hydrated.

Water content: 92%

Broths and soups are usually water-based and have the potential come be really hydrating and nutritious.

For example, 1 cup (240 grams) that chicken broth is made virtually entirely of water, which contributes a decent amount come your daily hydration requirements (33).

Consuming water-rich foodstuffs like broths and also soups frequently may likewise promote weight loss because of their short calorie content.

Many research studies have uncovered that those that consume soup before the key course the a enjoy the meal eat under calories and therefore finish up v a lower daily calorie intake (34).

In one study, participants who ate 2 servings the low-calorie soups per day ended up shedding 50% more weight than those that consumed the same variety of calories from snack foodstuffs (35).

You can considerably increase the nutrition contents of broths and soups by adding lots the vegetables, such as broccoli, carrots, onions, mushrooms and tomatoes.

Summary: Broths and also soups space rich in water and also therefore excellent foodstuffs to include in your diet to promote hydration.

Water content: 94%

Zucchini is a nutritious vegetable that may provide several health and wellness benefits.

A 1-cup (124-gram) offer of chopped zucchini contains much more than 90% water and provides 1 gram the fiber. Both these components are great for keeping you complete (36).

And as a result of that high water content, zucchini is relatively low in calories by volume, with only 20 calories in 1 cup (124 grams) (36).

Eating zucchini will contribute several nutrient to your diet, particularly vitamin C, since 1 cup (124 grams) of it consists of 35% of your daily needs (36).

Vitamin C is necessary for a healthy immune system and may aid protect against a variety of diseases (37).

To include zucchini in her diet, eat the on its very own as a side dish or add it come soups, salads and stir-fries. Girlfriend can likewise cut it right into strips to create “noodles” that you can use together an alternate to regular pasta.

Summary: spend zucchini will contribute a far-ranging amount the water and nutrients to her diet. It will aid keep girlfriend hydrated, and also it’s beneficial for your overall health.

Water content: 95%

Celery is a really healthy and also hydrating food to encompass in your diet.

It’s made greatly of water, giving close to a half cup (118 ml) of the in a 1-cup serving.

This contributes come its short calorie content of just 16 calories per cup (38).

Like various other water-rich vegetables, celery might be a helpful weight lose food because of its high water content and low number of calories (3).

In addition, celery has some fiber and lots of important nutrients.

It’s an especially high in vitamin K and potassium, which might protect versus heart disease, certain varieties of cancer and bone-related illness like osteoporosis (38, 39, 40).

It’s quite an easy to incorporate celery into your diet, as it can be consumed raw or cooked. You can add it come soups and salads, or eat celery sticks along with a healthy and balanced dip such together hummus or Greek yogurt.

Summary: Celery is short in calories and wonderful source of water and nutrients. This properties have the right to promote several elements of your health, including ideal hydration.

Water content: 88%

Plain yogurt contains lots the water and nutrients that may boost several elements of your health.

A 1-cup (245-gram) serving of level yogurt is made up of more than 75% water. It likewise provides numerous vitamins and also minerals, such as calcium, phosphorus and potassium, every one of which are known to help promote bone health and wellness (19, 41, 42, 43).

Yogurt is also a an excellent source that protein, providing much more than 8 grams and about 17% of your daily needs in a 1-cup (245-gram) offer (41).

Eating yogurt on a consistent basis has actually been displayed to promote load loss, an effect that’s largely because of the appetite-reducing results of that high water and protein contents (44, 45, 46).

To gain the full benefits of yogurt, eat level rather 보다 flavored yogurt varieties.

This is because flavored yogurt is frequently high in unhealthy added sugar, which should be restricted in your diet due to its role in promoting conditions like obesity, heart an illness and diabetes (47, 48, 49).

For example, 1 cup (245 grams) of fruit-flavored yogurt consists of 47 grams the sugar, i beg your pardon is more than 4 times the amount discovered in the very same serving dimension of level yogurt (41, 50).

Summary: plain yogurt is a great source the water, protein and some vital vitamins and also minerals. That may administer hydrating effects, along with many other health benefits.

Water content: 94%

Tomatoes have an outstanding nutrition profile and may administer many wellness benefits.

One medium tomato alone provides around a fifty percent cup (118 ml) of water.

It likewise provides a far-reaching amount that vitamins and minerals, including immune-boosting vitamins A and also C (51).

The high amount of water in tomatoes contributes to your low calorie content, with only 32 calorie in a 1-cup (149-gram) offer (51).

Additionally, tomatoes room rich in fiber and also some disease-fighting antioxidants, consisting of lycopene.

Lycopene has been studied because that its potential to lower the danger of heart disease and may assist prevent the advancement of prostate cancer (52, 53, 54).

You deserve to enjoy tomato cooked with soups, sauces and also several various other dishes. Lock are additionally often added to salads and also used to make salsa.

Summary: Tomatoes administer lots the water, nutrients and also antioxidants, which are helpful for hydration and protect against several diseases.

Water content: 92%

Bell peppers are one more incredibly healthy and balanced vegetable through a selection of health-promoting effects.

More than 90% that the load of bell peppers comes from water.

They room rich in fiber, vitamins and minerals, such as B vitamins and also potassium. Bell peppers additionally contain carotenoid antioxidants, which may reduce the threat of details cancers and also eye conditions (55, 56).

What’s more, bell peppers save the greatest amount of vitamin C, compared to other fruits and vegetables, giving 317% of your everyday needs in just one cup (149 grams) (55).

Not just does vitamin C benefit your immune system, it likewise helps her body absorb iron an ext effectively, promotes bone health and also protects your cells indigenous the damaging results of free radicals (37, 57).

Because of their high water content, bell peppers are really low in calories, offering 46 calories every cup (149 grams). That method you have the right to eat big portions the them without feeling prefer you’ve unable to do overboard (55).

There room several ways to incorporate bell peppers in your diet. They have the right to be consumed raw in salads, contained in sauces or added to stir-fries.

Summary: Bell peppers may carry out a variety of health benefits because of the high amounts of water and nutrients lock contain, specifically vitamin C.

Water content: 92%

Cauliflower is an excellent vegetable to incorporate in your diet, due to the fact that it is very nutritious and hydrating.

One cup (100 grams) the cauliflower provides much more than one-forth cup (59 ml) of water, as well as 3 grams of appetite-reducing fiber.

Its high water content contributes to its low variety of calories, with just 25 calories every cup (58).

Additionally, cauliflower is composed of an ext than 15 various vitamins and minerals, consisting of choline, which is not discovered in many foods. Choline is critical nutrient for supporting mind health and also metabolism (58, 59).

You can use cauliflower together a replacement because that less-hydrating grains by chopping it finely into “rice” or using it to do a cauliflower-based pizza crust.

Summary: Cauliflower provides a significant amount of water, fiber and also nutrients, and also it’s a great substitute because that grains the are less hydrating.

Water content: 92%

Cabbage is one impressively healthy cruciferous vegetable (60).

It is rather low in calories but high in fiber and nutrients. That is also rich in vitamin C, vitamin K, folate and several map minerals that may have actually a variety of health-promoting effects (3, 60).

For example, vitamin C is renowned for its duty in reducing inflammation and has been displayed to lower the hazard of chronic conditions like diabetes and also heart disease (37).

In addition, cabbage offers glucosinolates, which are antioxidants that room thought to assist protect versus certain types of cancer, such together lung cancer (61, 62).

Furthermore, cabbage is typically fermented into sauerkraut, which is also rich in water and may advantage digestive wellness (63, 64).

Summary: eat cabbage may help several elements of your health, consisting of hydration. This is as result of its water, nutrient and antioxidant contents.

Water content: 88%

Grapefruit is one exceptionally healthy and balanced citrus fruit with countless health benefits.

In half a grapefruit (123 grams), over there is close to a fifty percent cup (118 grams) of water, i m sorry contributes a decent amount the water come your day-to-day hydration needs (65).

Additionally, grapefruit is affluent in fiber, antioxidants and several vitamins and also minerals, including vitamin A, potassium and folate.

It’s especially high in immune-boosting vitamin C, giving 120% that your everyday needs in fifty percent a grapefruit (123 grams) (65).

Several researches have shown including grapefruit in your diet may aid boost load loss, as well as reduce cholesterol, blood pressure and also blood sugar levels (66, 67, 68).

You can quickly include grapefruit in her diet by eat it plain, blending it in v smoothies or adding it come salads.

Summary: Grapefruit may promote hydration due to its high water content. It’s also rich in nutrients and antioxidants the may have a number of health benefits.

Water content: 95%

Coconut water is a super healthy beverage the will keep you hydrated.

Not only does it have actually a an extremely high water content, it’s also rich in electrolytes, consisting of potassium, sodium and also chloride (69).

Studies have displayed that coconut water might be useful for rehydrating. And it’s believed to be helpful for practice recovery as result of its electrolyte content (70, 71).

Drinking coconut water after practice is a lot healthier option than drinking a made sports drink, because many sports drinks space loaded with added sugar and other unhealthy ingredients.

For example, a 1-cup (237-ml) offer of Gatorade gives 13 grams of sugar, which is 50% much more than in the exact same amount that coconut water (69, 72).

Summary: drink coconut water is especially valuable for hydration since it’s wealthy in water and also electrolytes.

Water content: 80%

Cottage cheese is another healthy and also nutritious dairy product product with hydrating properties.

About 80% the the weight of cottage cheese originates from water.

It additionally contains 25 grams of protein per 1-cup (225-gram) serving, i beg your pardon is 50% of your day-to-day needs (73).

It’s high water and also protein contents are a significant reason why it’s together a filling food the may aid reduce your appetite (74, 75).

Additionally, head cheese has actually an exceptional nutrition profile, providing 36% that your daily needs for phosphorus, 19% because that calcium and also 31% for selenium in simply 1 cup (225 grams) (73).

Furthermore, head cheese is a an excellent source of B vitamins, including riboflavin and also vitamin B12, which are vital for brain health, metabolism and also keeping your bones healthy (76, 77, 78).

It is basic to incorporate cottage cheese into your diet. You can mix it with fruit, usage it together a spread, add it come salads or eat it through an omelet.

Summary: head cheese consists of lots of water and protein, in enhancement to vitamins and minerals that may provide health benefits.

Staying hydrated is extremely necessary for your all at once health.

Health professionals often introduce drinking number of glasses of water every day to satisfy your hydration needs, yet the water content of foodstuffs is frequently overlooked.

While drink water is important, you have the right to consume a far-ranging amount the water by including a variety of water-rich fruits, vegetables and also dairy assets in your diet.

This is why most world don’t necessarily have to drink a many water.

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As long as you’re eat plenty that water-rich foods and also drinking water when you feeling thirsty, you won’t have actually a difficulty staying hydrated.