10 Refreshing Fruits That Are More Hydrating Than Plain Water

10 Refreshing Fruits That Are More Hydrating Than Plain Water

Water is the hydration tool of choice during a summer heat wave, but the foods you eat also help. Eating fruit in hot weather gives you more fluid and dehydration-fighting electrolytes.

You also get nutrition, including many vitamins, minerals, and fiber.

1. Cucumbers

Technically, cucumbers are classified as a fruit, and they have a very high water content—up to 96%. Cucumbers also provide nutrients you need to guard against dehydration.2

15 calories per one cup serving

Contains:

• Vitamin K
• Folate
• Calcium
• Antioxidant polyphenols
• Flavonoids
• Potassium
• Magnesium
• Sodium

2. Tomatoes

 

Another veggie that’s really a fruit, tomatoes are about 94% water and are a staple for salads, sandwiches, and wraps.

Nutrition Facts: 4

• 45 calories per one cup serving

Contains:

• Vitamin A
• Vitamin K
• Vitamin C
• Potassium
• Antioxidants, such as lycopene.5
• Magnesium, which can help muscles recover from summertime physical activity

3. Watermelon

As the name suggests, watermelon is indeed one of the most hydrating fruits you can eat, with a water content of about 92%.

Nutrition Facts:

• 85 calories per wedge, or about 1/16 of the whole melon

Contains:

• Fiber
• Vitamin A
• Potassium
• Lycopene.67
• Citrulline, which is an amino acid that promotes healthy blood flow throughout your body

 

4. Strawberries

Strawberries have a water content of around 92% and are a perfectly sweet summer treat.  Don’t let the sweet taste fool you—strawberries are actually a fairly low glycemic index fruit, so they’re less likely to spike your blood sugar.8

Nutrition Facts:

• 48 calories per one-cup serving

Contains:

• Vitamin C
• Folate M
• Manganese
• Fiber
• Anthocyanins and flavonoids, which are powerful antioxidants9

5. Grapefruit

 

Grapefruit is about 90% water, so it can be a crisp, tangy addition to salads and makes for a refreshing juice. Just remember that grapefruit interacts with a lot of medications.10 So, if you take any prescription medications, make sure to check the label to see if it’s safe to eat grapefruit or drink grapefruit juice.

Nutrition Facts:

• About 53 calories for half a grapefruit11

Contains:

• Vitamin C
• Vitamin A
• Fiber

Polyphenols, which are anti-inflammatory and antioxidants12

Cantaloupe’s water content is about 90%, making it a hydrating melon that can be a sweet snack on its own or used as a complement in savory salads. Its soft texture also makes it a great choice for making your own sorbet or popsicles.

Nutrition Facts:

• 23 calories for one medium-sized wedge

Contains:

• Fiber
• Vitamin A
• Beta-carotene13

7. Peaches 

Biting into a ripe, juicy peach on a summer afternoon is a delight, and these little fruits pack a pretty impressive hydration punch with a water content of about 88%. Add them to salads or pair them with your other fruit favorites to make kebabs.

Nutrition Facts:

• 66 calories in one cup of sliced peaches14

Contains:

• Fiber
• Vitamin C
• Vitamin A
• Vitamin B
• Beta-carotene
• Potassium15

8. Cranberries

Whole, not dried, cranberries are about 87% water. Keeping a bag of frozen cranberries in the freezer for yogurt or salads is a quick and easy way to add extra hydration to a meal.