Wellness Origin HubHydrating foods, the fruit and vegetables that count as water
About a fifth of the water we take in comes from food. The most hydrating fruit and vegetables, how much water they hold, and easy ways to eat more of them.
You do not only get water from drinks. For most adults, food provides around 20% of their daily water, and the most hydrating fruit and vegetables are more than 90% water by weight. Cucumber, lettuce, celery, tomatoes, watermelon and strawberries lead the list. They bring potassium, fibre and vitamins with that water, which plain water does not.
The most hydrating foods
Values are approximate and vary with variety and ripeness. They come from standard food composition data, such as the USDA's.
| Food | Water content |
|---|---|
| Cucumber | About 95–96% |
| Lettuce (iceberg, romaine) | About 95% |
| Celery | About 95% |
| Radishes | About 95% |
| Tomatoes | About 94% |
| Courgette (zucchini) | About 94% |
| Watermelon | About 91–92% |
| Strawberries | About 91% |
| Grapefruit | About 90% |
| Cantaloupe melon | About 90% |
| Oranges | About 87% |
| Plain yogurt | About 85–88% |
A 300 g bowl of watermelon holds roughly 275 ml of water, about the same as a large glass.
Why food water helps
- It comes with electrolytes. Fruit and vegetables are rich in potassium and contain some magnesium, which work with sodium to keep fluids balanced. Our electrolytes guide explains when that matters.
- It fills you up. Foods full of water and fibre are filling for few calories, which is one reason soups and salads before a meal can help people eat less overall.
- It adds up quietly. If you find it hard to drink enough, especially in cold weather when thirst is lower, food fills part of the gap. See how much water you need for the full numbers.
Easy ways to eat more of them
- Start lunch with a salad of cucumber, tomato and lettuce, or a bowl of broth-based soup.
- Keep a container of cut melon or citrus in the fridge for snacks.
- Blend strawberries, yogurt and a banana into a strawberry banana smoothie.
- Add cucumber slices and mint to a jug of water, or make a cucumber mint agua fresca.
- Use courgette in pasta sauces, stir-fries and omelettes.
- On hot days, a watermelon mint cooler is half food, half drink.
Do soups, tea and coffee count?
Yes. Soups, milk, tea and even coffee all count towards your daily fluid. Caffeine has a mild diuretic effect, but regular coffee drinkers still end up with a net gain of fluid from their cup. Our guide to caffeine covers how much is sensible.
Questions people ask
Can I stay hydrated from food alone?
Not usually. Food water is a helpful extra, but most people still need several glasses of fluid a day, more in heat or during exercise.
Are dried fruits hydrating?
No. Drying removes most of the water. Raisins are around 15% water, compared with about 80% for fresh grapes.
Photograph: AI-generated image
