15 Super-Hydrating Foods To Help You Stay Cool This Summer

Drinking enough water is important, but your total daily fluid intake doesn’t come from beverages alone. Various foods provide water, too—and some are quite hydrating. 

95% water, 10 ounces (oz) of water per cucumber

The most hydrating food on this list, one whole cucumber (about 8.25 inches in length) provides more than a full cup of water and just 45 calories.

A cucumber of this size also provides more than 40% of the Daily Value (DV) of vitamin K. This key nutrient supports bone health and is needed to allow your blood to clot properly.

95% water, 4.2 oz of water per cup, chopped

Zucchini is rich in antioxidants that protect against DNA damage, which can lead to diseases like cancer. A one-cup portion supplies about a quarter of your daily vitamin C needs, along with smaller amounts of potassium, magnesium, and B vitamins.

95% water, 3.9 oz of water per three medium stalks

Celery contains several powerful antioxidants known to fend off free radicals, compounds formed naturally in your body from normal metabolism and exposure to environmental pollutants. At high levels, free radicals trigger what’s known as oxidative stress, which can damage cell DNA and increase your risk of conditions like heart disease and diabetes.

94% water, 4 oz of water per medium tomato

Tomatoes are low in calories and provide potassium, iron, folate, vitamin A, and vitamin C. They contain anti-inflammatory antioxidants that may help protect against UV radiation, cancer, heart disease, diabetes, and neurodegenerative diseases, including Alzheimer’s and Parkinson’s.

Tomatoes may also support fertility, immune, gut, and skin health, and reduce exercise-induced cell damage.

92% water, 2.2 oz of water per cup of shredded cabbage

Cabbage is a member of the cruciferous vegetable family, along with broccoli, cauliflower, Brussels sprouts, and kale. Numerous studies have found that daily consumption of cruciferous vegetables helps prevent cancer.

Cabbage contains compounds that may combat viruses and bacteria, protect cells against DNA damage, inactivate cancer-causing substances, and prevent cancer cells from growing and spreading.

Tip: To retain the most water, enjoy cabbage raw, in slaws and salads, or as a topping for tacos or avocado toast.  

92% water, 2.2 oz of water per cup of sliced mushrooms

Mushrooms are very low in calories, with just 15 calories per cup of sliced mushrooms. They’re chock-full of plant protein, vitamins, minerals, and antioxidants. They also contain natural immune, heart, and gut-supporting compounds that may help guard against inflammation, diabetes, obesity, aging, and cancer.

Tip: To preserve the water in these gems, enjoy mushrooms raw, slathered with hummus, marinated in balsamic vinaigrette as a chilled side dish, or sliced and added to salads. You can also lightly sauté them over low heat to prevent excess water loss.  

91% water, 5.3 oz of water per cup of sliced strawberries

One cup of sliced strawberries provides more than 3 grams (g) of fiber—10% of the DV—and more than an entire day’s worth of vitamin C.  They’re also rich in anti-inflammatory antioxidants linked to protection against cancer, heart diseases, type 2 diabetes, obesity, and neurodegenerative diseases, like Alzheimer’s.

91% water, 4.9 oz of water per cup of diced watermelon

Watermelon is low in sugar (9 grams per cup) relative to its natural sweetness. A recent research review concluded that watermelon, which is rich in antioxidants, also provides benefits for heart and gut health, diabetes regulation, weight management, and cancer protection.

90% water, 5 oz of water per cup of cubed cantaloupe

Cantaloupe is bursting with antioxidants. Its orange color is due to beta-carotene, a pigment that also serves as a source of vitamin A. Vitamin A supports healthy immune function and vision and helps the heart, lungs, and other organs work properly.

A one-cup serving of cantaloupe contains more than a day’s worth of the recommended daily vitamin A intake for adults.

90% water, 3.8 oz of water per cup of sliced jicama

One cup of jicama provides just 45 calories and 10 grams of carbohydrates with an impressive 6 grams of fiber—more than 20% of the DV.

One recent research review referred to jicama as an underutilized plant with immune-supporting abilities and antioxidant, anticancer, anti-diabetes, anti-osteoporosis, antiviral, and anti-aging effects.

Tip: Use sliced raw jicama as you would celery or carrot sticks, served with healthy dips. Toss shaved jicama with mustard vinaigrette for a nutritious chilled side dish. Or use wider, round jicama slices in place of tortillas and fill with sauteed or grilled veggies, lentils or black beans, and sliced avocado.  

90% water, 1.3 oz of water per two cups of raw kale

While kale is 90% water, it provides less total water per portion. But, like cabbage, it’s a member of the cruciferous vegetable family—and it’s quite healthy.

A 2-cup serving of kale provides less than 20 calories and a wide variety of nutrients, including antioxidants, vitamins A, C, and K, folate, potassium, calcium, magnesium, dietary fiber, and prebiotics, which support the growth of beneficial gut microbes.

Research shows that diets high in fiber and green leafy vegetables are tied to improved blood sugar control and a lower risk of type 2 diabetes.

90% water, 2.9 oz of water per 1/5 package

Tofu is a hydrating protein option—particularly silken tofu, which contains more fluid than firm or extra firm varieties. In addition to plant protein, tofu provides antioxidants called isoflavones. A study published in 2020 found that over 20 years, people who had the highest intake of isoflavones had the lowest risk of heart disease.

Men and women who ate tofu at least once a week had a lower risk of heart disease than those who ate it less than once a month. For females, the protective effect of tofu was primarily seen in younger women and postmenopausal women who had not used hormone therapy.

Tip: Silken tofu can be blended into smoothies or used as a base for soups and creamy sauces, dressings, and dips. It’s also a staple in vegan desserts, like puddings and cheesecake, pumpkin, sweet potato, or chocolate pie.

88% water, 3.8 oz of water per half a grapefruit

Half of a grapefruit provides about 50 calories and nearly 40 milligrams (mg) of vitamin C—more than 40% of the DV. Vitamin C supports your immune system, skin, and bone health.

One research review also found that among women, grapefruit consumption was associated with lower body weight, smaller waist measurements, lower body mass indices (BMIs), higher “good” HDL cholesterol, and lower levels of triglycerides (blood fats) and C-reactive protein (CRP, a marker of inflammation).

86% water, 5 oz of water per cup of pineapple chunks

Pineapple supports digestive health and provides anti-inflammatory antioxidants.

Vitamin C is one of pineapple’s standout nutrients, with nearly 80 mg per cup—more than 85% of the DV. This tropical fruit also supplies energy-supporting B vitamins and smaller amounts of magnesium and potassium. 

66% water, 4 oz of water per cup of cooked black beans

You may not think of black beans as a water-rich food, but they absorb water when cooked, which makes them a hydrating protein option.

Beans have also been shown to reduce inflammation and support heart health, weight management, blood sugar regulation, and gut health. They’re also rich in antioxidants, fiber, and key minerals, including potassium, magnesium, iron, zinc, and calcium.

Here is the daily recommended fluid intake for adults:

• Men: 3.7 liters per day (over 15 cups)
• Women: 2.7 liters (over 11 cups)

Your body loses water throughout the day through breathing, sweating (due to exercise or being in a hot climate), urinating, or if you experience vomiting or diarrhea. Your fluid needs increase when more water is lost from your body.

People who exercise should:

• Drink about 16 oz (2 cups) of water two hours before a workout.
• Sip water during exercise. Aim for about one-half to one cup of fluid every 15-20 minutes.
• Switch to a sports drink rather than plain water after the first hour to replace both fluid and electrolytes.
• Drink water even when you no longer feel thirsty.
• Drink 16-24 oz (3 cups) of fluid for every pound of water you lose while exercising, within six hours of finishing a workout.

Being strategic about your fluid intake can help you consistently meet your needs. Consider these tips:

• For a more hydrating breakfast, whip up a smoothie, add shredded zucchini to oatmeal, top avocado toast with cucumber, kale, and tomatoes, or enjoy a side of fresh fruit.  
• Keep a water bottle with you to sip from throughout the day. 
• Make garden salads and soups lunch staples.
• Snack on water-rich fruit or hummus served with raw veggies.
• Plan to include more raw produce dishes at dinner, like cabbage slaw, tomato cucumber salad, gazpacho, or cantaloupe soup. 
• Add lemon, fresh mint, or bits of fruit to water to add color and flavor, which may help you drink more.
• Use an app that prompts you to stop and drink water, or set alarms as reminders.
• Limit caffeine to 400-500 mg per day; intakes above this may contribute to dehydration.

While water should be the primary source of hydration, foods can provide 20% or more of your daily fluid needs. Many water-rich foods also offer bonus nutrients and health benefits.

Staying hydrated:

• Quenches your thirst
• Regulates body temperature
• Lubricates and cushions joints
• Protects your spinal cord and other sensitive tissues
• Boosts digestion
• Sharpens your mind
• May slow the aging process and extend longevity
• May prevent or delay chronic diseases