Drinking water is one of the best ways to stay hydrated, but you can also get extra help from what is on your plate. Many fruits are naturally high in water, giving you a hydration boost along with flavor, fiber, and nutrients. It is an easy and tasty way to add more fluids to your day.
🍉 1. Watermelon (over 90% water)
Watermelon is one of the most hydrating fruits. It’s light, juicy, and rich in antioxidants like lycopene.
Sugar note: Naturally sweet—so keep portions around 1 cup.
Try it with: A small handful of almonds or a slice of low-fat cheese to balance blood sugar.
🍓 2. Strawberries (about 91% water)
Strawberries are low in calories, high in vitamin C, and loaded with fluid.
Sugar note: Lower in sugar than most fruits—8 berries = ~1 serving.
Try it with: A dollop of plain Greek yogurt or cottage cheese.
🍊 3. Oranges (about 86% water)
Oranges provide vitamin C and natural hydration.
Sugar note: One medium orange has about 12g of natural sugar.
Try it with: A hard-boiled egg or a few nuts for protein and healthy fat.
🍍 4. Pineapple (about 86% water)
Pineapple is juicy and contains digestive enzymes that may support gut health.
Sugar note: Higher in sugar—stick to about ½ cup.
Try it with: A few walnuts or a small slice of cheese to slow sugar absorption.
🥭 5. Cantaloupe (about 89% water)
Cantaloupe is soft, hydrating, and easy to chew.
Sugar note: Moderate sugar content—1 cup = one serving
Try it with: Cottage cheese or a spoonful of peanut butter.
🍑 6. Peaches (about 89% water)
Peaches are juicy and a good source of fiber and vitamin C.
Sugar note: One medium peach has about 13g of natural sugar.
Try it with: A slice of turkey or a few sunflower seeds for added balance.
🧠 A gentle reminder
Water-rich fruits like watermelon, strawberries, and oranges can help you stay hydrated and feel refreshed, especially in warmer months. Just remember: enjoy them in moderate portions, and pair with protein or healthy fat to keep your energy and blood sugar levels steady.