Staying hydrated doesn't have to mean chugging water all day
When the weather heats up and schedules get busy, it’s easy to forget to drink enough water. While drinking water is essential, certain water-rich fruits can be a delicious way to help you hit your hydration goals. Beyond their refreshing taste, many common fruits offer a wide range of health benefits. They provide important vitamins, minerals, and fiber that energize your body. Summer is the perfect time to boost your hydration with fruits while they’re in season!
We’ve rounded up the most hydrating fruits, ranked by water content and backed by USDA data.
Top 10 Hydrating FruitsÂ
- Watermelon – 92% water. It’s no surprise that watermelon tops the list – the word “water” is in the name! With over 91% water content, watermelon is also a natural source of potassium, magnesium, vitamin A, and vitamin C. Enjoy it sliced, frozen, or blended into a Watermelon Refresher for a hydrating treat.
- Strawberries – 91% water. These juicy berries offer a hydration boost and a fiber bonus — about 3.3 grams per cup. They’re also rich in vitamin C, folate, and potassium. Try adding them to smoothies or yogurt bowls.
- Cantaloupe – 90% water. This sweet melon is a summer staple and provides potassium (251 mg per cup), plus vitamin C, beta-carotene, and vitamin A — all key players in hydration and immune health.
- Grapefruit – 88% water. Known for its tart flavor, grapefruit packs over 100% of your daily vitamin C needs in just one cup. It’s also high in water and potassium, making it great for fluid balance.
- Peaches – 88% water. Juicy and versatile, peaches contain natural electrolytes like potassium, magnesium, sodium, and calcium — perfect for replenishing minerals lost through sweat.
- Oranges – 87% water. Oranges are hydrating and full of fiber when eaten whole (instead of juiced). One medium orange delivers your full day’s worth of vitamin C and helps replenish potassium.
- Pineapple – 86% water. Tropical and tangy, pineapple is another great choice. It's hydrating, high in potassium, and contains bromelain — a digestive enzyme that naturally helps with digestion.
- Raspberries – 86% water. These tiny berries are fiber powerhouses (8 grams per cup!) and also contain potassium, vitamin C, and manganese. Great for hydration and gut health.
- Blueberries – 84% water. Blueberries are antioxidant-rich and provide potassium and fiber. They make an easy, no-prep snack that helps with hydration and brain health.
- Mango – 83% water. Sweet and juicy, mangoes are full of vitamin C, potassium, and hydration-supporting fiber. Frozen mango provides the same benefits if you’re short on prep time and want to skip the messy cutting process.
Do Fruits Really Help You Stay Hydrated?
Yes — while water and other drinks are your main sources of hydration, according to the Mayo Clinic, about 20% of your total fluid intake comes from food. Especially water-rich fruits and vegetables.
Eating more fruits like the ones above can help prevent dehydration, especially in hot weather or after any physical activity. They're also an easy win for kids and adults who struggle to drink enough plain water.
Want more summer hydration tips? Check out our Ultimate Guide to Summer Hydration for more easy ways to stay hydrated.
