Water-Rich Fruits and Vegetables for Summer

Water-Rich Fruits and Vegetables for Summer

Water, on its own, is an important nutrient that your body requires. But plain water isn't too appealing to convince every single person to increase its intake. Hence, the second-best option to rely on is fruits and vegetables with high water content. So for the ones who wish to know about water-rich fruits and vegetables, here's a list that will help.
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A hectic lifestyle and busy work routines have been the biggest reasons behind the considerable drop in water intake. And a decreased water intake automatically contributes to increased occurrences of obesity, renal stone disorders, cancer, etc. People then rely more on caffeinated, carbonated and sweetened drinks to get through busy work lives (1). However, there is an excellent alternative to induce yourself to up your fluid intake apart from drinking plain water, and that's with the help of fruits and vegetables high in water. Water vegetables and fruits are loaded with antioxidants, vitamins and minerals, which means, they provide you with the benefit of hydration as well as nutrition at the same time.

Importance of Water Fruits and Vegetables in Summer

Summer is just around the corner, and looking at the state of our country, each year, the heat is only going to worsen and make it difficult for your body to cope. Hydrating your body at regular intervals then becomes of utmost importance. The human body is 66% water, as you might already know, so it's quite easy to see why water is regarded as a vital part of human existence. Now, since not everybody can manage water intake as much as it's required solely through consuming plain water, there are other fabulous options like fruits and vegetables with high water content. And eating fruits and vegetables that are high in water content will do more than just hydrate your body.


List of Fruits and Vegetables High in Water

Water-Rich Fruits

This list of water-rich fruits will help you add them to your daily diet, especially during the scorching heat of summer as they will keep you fueled and refreshed for hours.

1. Watermelon

Watermelon is a fruit with the highest water content as it contains 92% water in it. Just a cup serving of watermelon will give you 118 ml of water along with some fibre and many important nutrients like vitamins A, C and magnesium. This fruit is also quite low in calories, so munch on some fresh watermelon all summer and make sure to keep your water intake high all through the hot months of the year (2).


2. Cantaloupe

One of the water-rich fruits that consist of 91% water is cantaloupe. When you consume one cup of fresh cantaloupe, it gives you 118 ml of water. Apart from water, this fruit is loaded with vitamin A which helps boost immune health by shielding your body against infection. You can add cantaloupe to salads, smoothies and even yoghurt (2).


3. Oranges

Oranges are water-rich fruits that can give you almost half a cup of water through just one orange along with some nutrients and fibre. They also contain vitamin C and potassium, both of which enhance your immune function as well as heart health. When you consume oranges regularly, it may also promote the feeling of fullness which helps you control your appetite. Not just that, eating oranges daily may also protect you against kidney stones due to the citric acid that they contain which can bind with stone-forming calcium oxalate, helping flush it out of your body (3).


Water-Rich Vegetables

Here is a list of vegetables with a high water content that will not just hydrate your system but also offer your body many crucial nutrients required for its daily functioning.

1. Cucumber

Water vegetables like cucumbers are mainly 96% water which is the highest water content of any food. This vegetable is also low in calories and makes for an excellent source of vitamins and fibre. You can add cucumbers to your salads, simply snack on cucumber sticks with hummus or blend the vegetable with some mint and lime to sip on a refreshing drink (4).


2. Spinach

This leafy green vegetable is made up of 93% water. It doesn't just work well for hydrating your body but also makes for a great source of iron which is essential for helping the transportation of oxygen around your body. You can use spinach as the base of a summer salad or use a handful of leaves to blend in a smoothie. You can either buy bags of fresh spinach leaves or frozen ones to add to soups and curries (5).


3. Mushrooms

One of the vegetables with high water content is mushrooms with roughly 92% water. It also serves as a good source of vitamin B2 which is essential for your skin health as well as the nervous system. Vitamin B2 can aid in reducing tiredness and releases energy from the food that you eat. Simply fill two large portobello mushrooms with some freshly chopped tomatoes and sprinkle some low-fat cheese on top and cook it in the oven to make a delicious pizza alternative during the summer months. You can also use chopped mushrooms in soups, salads, stews and casseroles (6).



The heat during the summer months can dry out your body from the inside out. Hence, it is very important to keep yourself hydrated. And what better way than to rely on natural fruits and vegetables with high water content other than plain water? Water vegetables and fruits will not only keep your body hydrated but also give you crucial vitamins and minerals that are necessary for maintaining overall health. So get yourself some of the water-rich fruits and vegetables mentioned in the list above and keep your water intake high all summer long.

FAQs on Water-Rich Fruits and Vegetables

  • What are the signs of water dehydration?

Common signs of water dehydration are:

  • Feeling thirsty
  • Dark yellow, strong-smelling urine
  • Feeling dizzy or lightheaded
  • Feeling tired
  • A dry mouth, tongue or lips
  • Sunken eyes

  • Can I get enough water from fruits and vegetables?

Although drinking plain water is of the most importance, you can consume a significant amount of water with the help of fruits and vegetables high in water.

  • What foods are high in the water for babies?

Hydrating meal ideas for babies and toddlers are:

  • Vegetable or broth-based soups
  • Yoghurt with mashed fruits
  • Fruits and vegetable purees like apple sauce, mango puree, pear sauce, etc.
  • Veggie sticks to dip in hummus
  • Smoothie bowl with fresh fruits to dip

  • What to eat when dehydrated?

You can eat all the above-mentioned water-rich fruits and vegetables when you feel dehydrated. Other than the ones mentioned earlier, you can eat peaches, skim milk, lettuce and strawberries.

  • Can dehydration cause high BP?

When your body is dehydrated, your kidneys start to reabsorb water as opposed to passing it through urine. High concentrations of vasopressin can also cause blood vessels to constrict. This ultimately increases blood pressure.