10 Hydrating Foods to Beat the Heat

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

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Cucumber | Water content: 96%

Amount of water per serving: 10.1 fluid ounces (oz) 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.

Zucchini | Water content: 95%

Amount of water per serving: 10.3 oz per zucchini

Zucchini is rich in antioxidants that protect against DNA damage, which may raise the risk of chronic disease. A one-cup portion supplies about a quarter of your daily vitamin C needs, along with smaller amounts of potassium, magnesium, and B vitamins.

Celery | Water content: 95%

Amount of water per serving: 6.2 oz per three, large celery stalks

Celery contains several powerful antioxidants known to fend off free radicals, compounds formed naturally in your body from 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.

Tomatoes

Water content: 91–96%, depending on variety

Amount of water per serving: 4 oz 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.14

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

Cabbage | Water content: 91–93% depending on variety

Amount of water per serving: 2.2 oz per 1 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.

Mushrooms | Water content: 90%

Amount of water per serving: 3 oz per 1 cup of whole white button mushrooms

Mushrooms are very low in calories, with just 21 calories per cup of whole 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.

Strawberries | Water content: 90%

Amount of water per serving: 4.4 oz per cup of whole strawberries

One cup of whole strawberries provides nearly 3 grams of fiber and almost 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.

Watermelon

Water content: 91%

Amount of water per serving: 4.7 oz per 1 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.28

Cantaloupe | Water content: 90%

Amount of water per serving: 4.8 oz per 1 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 1-cup serving of cantaloupe contains more than a day’s worth of the recommended daily vitamin A intake for adults.

Jicama | Water content: 90%

Amount of water per serving: 3.7 oz of water per 1 cup of sliced jicama

One cup of jicama provides just 45 calories and 10 grams of carbohydrates with an impressive 6 grams of fiber.

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.

Use sliced raw jicama as you would celery or carrot sticks—serve them with healthy dips, add them in salads, or use them to make chilled side dishes with a vinaigrette.

How Much Water Do You Need?

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.57 Your fluid needs increase when more water is lost from your body.58 Especially if you’re exercising, make sure to:59

Drink about 16 ounces (2 cups) of water two hours before a workout. Sip water during exercise. 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.

Other Tips for Staying Hydrated

Being strategic about your fluid intake can help you consistently meet your needs. In addition to adding hydrating foods to your diet, consider these tips:

Keep a water bottle with you to sip from throughout the day. 

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 about 400 milligrams per day; intakes above this may contribute to dehydration.