Hydrating Fruits and Vegetables

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As the summer months approach & the temperatures increase, keeping hydrated is essential! While drinking water will do the trick, there are other ways to keep hydrated this summer. Think outside the box & incorporate these produce varieties into your hydration regimen.

Hydrating Fruits and Vegetables

hydrating fruits and vegetables is a great way to keep your body healthy and hydrated. Not only do they contain water, but they also have electrolytes like potassium and sodium which help to keep your body hydrated. Fruits and vegetables are also a great source of vitamins and minerals which are essential for good health. When you’re looking for a healthy way to stay hydrated, make sure to include plenty of fruits and vegetables in your diet. But what are the most hydrating foods?

What Helps with Dehydration

Water is essential for our bodies to function properly. It helps regulate our body temperature, lubricate our joints, and flush out toxins. When we don’t get enough water, we can experience dehydration, which can lead to headaches, fatigue, and dizziness.

There are many different ways to stay hydrated, but one of the best ways is to eat foods that are high in water content.


Snacking on watermelon is a fantastic way to ensure you keep hydrated. Watermelon is also a great source of lycopene, fiber, & vitamin A. While watermelon can be eaten by the slice, the flavors are especially delicious when the fruit is grilled, added to smoothies, juiced or as popsicles – try the delicious Layered Watermelon Popsicles from Watermelon Board!

What Percentage Water is Watermelon

Watermelon is 92% water, making it one of the most hydrating foods you can eat. When you are looking for a fruit that can satisfy your sweet tooth, fill you up and help you stay hydrated, watermelon is the number one choice.



This dark green vegetable will satisfy your thirst this summer while supplying your body will vitamin K! Cucumbers are filled with electrolytes, like potassium and sodium, which help keep your body hydrated. Cucumbers are also a good source of fiber and antioxidants. Add cucumber slices to your water or eat them by the handful for a refreshing and hydrating snack.

What Percentage Water is in Cucumbers

Cucumbers are 96% water, making them at the top of the list for hydrating fruits and vegetables. If you are looking for a veggie that can help you stay hydrated, cucumbers are a great choice. Eat them by the handful or slice them up and add them to your water for a refreshing way to stay hydrated all day long.

Use your cucumbers to make homemade pickles, a fresh chilled salad, or a creamy dip! For extra hydration try Cucumber Water from Nature Fresh Farms.




Slicing open a delicious grapefruit is a great way to start off your morning. Between the tart juices & high water content, you will be set to go! This fat free, cholesterol free & sodium free fruit will also add Vitamin A and C into your diet! However, grapefruit is not meant only for breakfast. Keep hydrated by eating grapefruit slices one by one or adding to any salad or smoothie! Learn How to Select, Serve and Store Grapefruit!

What Percentage Water is in Grapefruit

You will love eating grapefruit as a healthy hydrating food. Grapefruit is 91% water, making it a great choice to help you stay hydrated. Grapefruit is also a good source of fiber and antioxidants. Eat grapefruit by the slice or add it to your favorite salad for a delicious way to get your daily dose of hydration.




The versatility of celery is unreal, which makes it a great as a hydrating food! Just think about it – celery can be diced into a chicken salad, sliced into a potato salad, used as a dipper, or eaten as an on-the-go snack! Be an advocate for celery & encourage your friends and family to hydrate with celery this summer. Refresh with a Celery Salad with Walnuts, Dates and Pecorino from Ocean Mist Farms.

What Percentage Water is in Celery

Celery is 95% water, which is high when it comes to hydrating fruits and vegetables. If you are looking for a veggie that can help you stay hydrated, celery is a great choice. Eat it by the stalk or dice it up and add it to your favorite salad.




Pineapple chunks are a delicious & effective way to stay hydrated this summer because they can be incorporated into any dish! The chunks can be thrown into a poolside drink or grilled as a hamburger topping. Of course, it makes a delicious snack all on its own as well. No matter how you eat this hydrating food, this Vitamin C packed fruit will change the way you hydrate! Add Del Monte’s Pineapple-Radish Slaw to your next meal as a salad or side dish!

What Percentage Water is in Pineapple

Pineapple is 87% water, making it a great choice to help you stay hydrated. Pineapple is also a good source of fiber and antioxidants. Bring out a plate of pineapple, and no one will complain about getting their hydration in.




Throwing this vegetable into a lasagna, on the grill, or roasting in an oven are all great ways to incorporate eggplant into your recipes. Be unique & change up the way you usually eat eggplant! The next time you grill try an Eggplant and Green Tomato Sandwich for extra hydration!

What Percentage Water is in Pineapple

Surprised to see eggplant on a list of hydrating fruits and vegetables? Consuming eggplant will keep you hydrated since the vegetable is more than 90% water.




Radishes are the ideal hydrating vegetable since they grow year round! The root vegetable is a great ingredient for coleslaw or any salad. My personal favorite is to roast radishes – try it & you’ll see why! Roasted Radishes with Rosemary Brown Butter from Josie’s Organics is a perfect side dish for your next dinner!

What Percentage Water is in Radish

Radishes are 95% water, so it is a perfect addition to the list of hydrating fruits and vegetables. When you are picking healthy, delicious, hydrating food, you should keep radishes in mind.



Whether you are looking to stay hydrated by the pool or after a intense workout, these produce varieties are a unique way to ensure you are keeping hydrated this summer! While you shouldn’t ditch a refreshing glass of water, these produce picks will add to your total water consumption.

Eating hydrating fruits and vegetables is a delicious and easy way to make sure you are getting the fluids your body needs. This summer, be sure to add celery, grapefruit, pineapple, eggplant, radish, and other water-rich produce to your diet for an extra boost of hydration. Not only will these foods help keep you this post:

The percentage of water in these foods may have surprised you but now you have an idea on ways to add even more hydrations to your day.

Share your tips & tricks on how YOU stay hydrated!


Hydration with Fruits and Vegetables

About Lori

Lori Taylor is the Founder & CEO of The Produce Moms. For ten years she sold fresh produce to over 300 grocery stores throughout the United States, and today she is fully focused on working with the produce supply chain, media, and government to increase fresh produce access & consumption in the US and around the globe. Connect with Lori on LinkedIn.

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