13 Foods With High Water Content

In addition to helping keep you hydrated, water provides many health benefits, including helping to regulate blood pressure, aiding in digestion, and maintaining healthy cells so organs, including the brain, function properly.

More ways to consume water may help older adults avoid dehydration, which “underlies a lot of health problems,” such as falls, urinary tract infections and heart issues, Mentes says. Less fluid also affects the body’s ability to process medications, she adds.

And a recent study from the National Institutes of Health suggests adults who aren’t adequately hydrated age faster, face a higher risk of chronic diseases, such as diabetes, heart failure and stroke, and are more likely to die younger. For more, read "8 Signs of Dehydration You Shouldn’t Ignore."

Many fruits and vegetables — typically when eaten raw — contain a high percentage of water, along with vitamins and nutrients. And Agusala says that frozen fruits and vegetables are “just as nutritious as fresh because they’re frozen just as they’re picked.”

Other foods also provide high water content but may contain extra sodium or sugar. Nutritionists advise reading the labels on store-bought food and buying low-sodium, low-sugar or sugar-free products when possible.

Turn to summer salads because they’re typically full of ingredients that contain a lot of water, such as lettuce, cucumbers, celery and even strawberries or watermelon.

“If you eat a well-balanced diet with plenty of fruits and vegetables, you’ll get enough fluids,” Mentes says.

Foods packed with water

Here are 13 foods that with a high-water content (per the U.S. Department of Agriculture) to help you stay hydrated.

1.  Cucumber (96%)   

One of the highest water-content foods you can eat, cucumber also has a lot of vitamin C, which is important for bone health and the body’s healing process, and potassium, which helps regulate blood pressure. Dill or kosher pickles also contain a lot of water: 95 percent.

2.   Iceberg lettuce (96%)                     

All leafy greens have a high water content: 90 percent or more. Although iceberg lettuce has the highest water level, it has fewer nutrients and antioxidants than darker greens, Agusala says. So to get the most nutrients and water from your salad, mix your greens.

3.   Tomato (95%)                        

Tomatoes contain vitamins C and K, which aids in blood clotting and building bones, as well as potassium. Interestingly, tomatoes have different nutritional benefits when eaten cooked or raw. Raw tomatoes have vitamin C but cooking destroys it. Processed tomatoes — canned or juiced — are high in lycopene, which research has found can help lower blood pressure. So load up on nutrients and hydration by eating tomatoes raw, cooked and pureed, juiced or canned.

4.   Celery (95%)                        

Celery is high in fiber, with vitamins A, C and K and other nutrients. It’s a food you can eat without gaining weight — two stalks typically have only 15 calories — and is easy on the budget as well. Make a yogurt dip with dill or other favorite herbs for a low-calorie, nutritious, hydrating snack.

5.   Ice pops (94%)                            

There’s nothing better than an ice-cold popsicle on a hot summer day. Many do contain sugar, so consider buying sugar-free options. To control the sugar content, Mentes also suggests making your own with fresh fruit juice and freezing them.

6.   Bell peppers (92–94%)         

Green bell peppers contain the most water of any pepper (94 percent) but the least vitamin C (100 milligrams). Orange bell peppers provide the most vitamin C (158 mg) and are 92 percent water. Use a mix of green, orange and red peppers in your salads and recipes to reap the benefits of plentiful H₂0 and nutrients.

7.   Mushrooms (88–92%)                            

Many mushrooms are a good source of water as well as potassium, vitamin B6, vitamin D and various antioxidants, which help fight inflammation and protect cells from damage, Agusala says. Cremini, portabella and white button mushrooms are among those with the highest water content. 

8.   Soup/broth (92–98%)                      

Broths and soups are mostly water, but store-bought versions may contain high amounts of sodium, which isn’t good for older adults who are prone to high blood pressure, Agusala says. She recommends buying low-sodium options or making your own. Make (and eat) a low-salt veggie soup with carrots, celery and mushrooms and you’ll be well along on meeting your hydration and nutrient needs for the day.

9.   Watermelon (91%)                            

This summer classic lives up to its name. It’s also high in vitamins C and A. Eat a slice or two for a hydrating, vitamin-packed dessert or make a feta cheese and watermelon salad over mixed greens for a dish that provides protein, vitamins, antioxidants and, of course, plenty of water. And for once Mom wasn’t right — eating the seeds won’t cause a baby watermelon to sprout in your stomach. In fact, the seeds have nutrients such as zinc, iron, protein and even a bit of water.

10.  Apples (84-85%)                      

All apples have plenty of water content, but different varieties contain slightly different percentages of water. Honeycrisp and Granny Smith apples have some of the highest amounts, each at 85 percent. Apples also contain fiber, potassium, B-complex vitamins and vitamin C.

11.  Grapes (78–80%)                      

Green seedless grapes have a bit more water (80 percent) than red seedless (78 percent). Both types provide potassium and vitamin C.

12.  Plain yogurt  (81–87%)                      

The amount of water varies by the type of yogurt, with plain nonfat yogurt offering the most (87 percent). Yogurt provides many nutrients, including calcium, potassium, vitamin A and vitamin D, which promotes calcium absorption and bone health. Agusala suggests avoiding flavored yogurt, which contains added sugar. If you need a little sweetness, stir in a teaspoon of honey instead,

13.  Carrots (88–89%)                            

Carrots have calcium and magnesium, which aids in regulating many body functions, including muscles, nerves and heart rhythm. And, yes, they are good for eye health, with vitamin A that’s important for the retina and vitamin C that’s linked to lower risk of macular degeneration and cataracts. For tips on fun ways to cook with them, see "8 Surprising Ways to Add Carrots to Your Meals."