11 Hydrating Foods and Drinks to Help Keep Your H2O Levels In Check (Besides Water)

In health class, on sports drink commercials, and beyond, you’ve probably heard about the importance of proper hydration since childhood. Since our bodies are about 60 percent water, we need to replenish that H2O consistently for energy, mental sharpness, exercise performance, body temperature, blood pressure, and overall well-being. 

And while drinking enough water is clearly crucial for your wellbeing, it’s not the only vehicle to keep you hydrated. There are countless hydrating foods and other beverages that can help you reach your H2O goals. (By the way, taking your body weight in pounds and dividing that by two is a good rule of thumb for the minimum number of ounces of water to drink—or eat—each day).

That’s why we asked dietitians to break down the best foods for hydration. Keep reading to learn some of their favorites to consider adding to your regular rotation.

How Can Food Help Hydrate You?

Drinking water is still a very valuable way to help support overall health and to replace the liquid you might lose through sweat and other essential body processes. But hydrating foods can help fill in the gaps and provide a more diverse array of vitamins, minerals, and macronutrients.

According to experts at UCLA Health, the average person scores about 20 percent of their total hydration from food. But if you’re not getting enough fruits and veggies in your daily diet, this number might be a bit of a stretch, says Mary Stewart, RD, a registered dietitian and the founder of Cultivate Nutrition in Dallas.

“If an individual is consuming the recommended servings of fruits and vegetables each day, it’s safe to assume you can get about 20 percent of your hydration needs from food,” Stewart says. “The tough reality is only about one in 10 Americans are getting the recommended number of fruits and vegetables per day. If this minimum is not being met, this estimate might be too high.” (In case you missed it, adults are advised to aim for about 3 cups of vegetables and 2 cups of fruit per day.) 

Still, remembering that hydrating foods can cover a substantial portion of your overall water needs can really move the needle in terms of your overall health and vitality.

“We should definitely drink water and other beverages throughout the day for hydration, but think about the food you eat as a second glass of water on the table,” says Frances Largeman-Roth, RDN, a Dobbs Ferry, New York-based registered dietitian nutritionist and author of Everyday Snack Tray. “The more hydrating foods are on your plate, the more full that glass will be.” 

What Counts as a Hydrating Food?

Anything that’s at least 80 percent water could be considered a hydrating food, according to Stewart. Almost all fruits and vegetables fit the bill, but other categories count too, adds Cynthia Sass, RD, a board-certified sports dietitian in Los Angeles.

“Some foods naturally contain water, like fresh veggies and fruits. That fluid helps them grow and supports their structure,” Sass says. “Other foods absorb water when we cook them, like beans, lentils, and whole grains. And some have water added when they’re produced, like plant milks, and we may add water during cooking when we make dishes like soups and stews.”

The Best Hydrating Foods and Drinks (Besides Water)

Even foods you don’t think of as water sources may provide some fluid, Sass says. Case in point: “A slice of bread can contain half an ounce of water,” she says, adding that “it’s actually that water loss that contributes to bread becoming stale over time.”

Speaking of stale, we know that sipping on plain water alone can feel that way if you do so all day, every day. That’s where hydrating foods come in handy. We asked our panel of dietitians to reveal the hydrating foods and drinks they stock up on and recommend to their active clients, besides water. 

1. Tea and Coffee

Hydration level: 99 percent

“Forget what you’ve heard: Coffee and tea do count toward your hydration for the day,” Largeman-Roth says. “I start each day with 8 ounces of coffee and end most days with a cup of herbal tea, like peppermint or licorice.” 

Just be sure to enjoy caffeinated beverages in moderation, since they act as a mild diuretic and can cause you to pee more—and, as a result, be slightly less hydrated than you had strived for. That said, you’d have to drink a lot of java—as in, five cups or more—to notice any significant diuretic effect, experts say, so it’s not a huge concern.

2. Soup and Bone Broth

Hydration level: 98 percent

Everything from a mug of bone broth (which, by the way, doubles as a great high-protein snack) to a bowl of cozy chicken noodle soups “counts” as a hydrating food, Largeman-Roth says. 

“While bone broth is virtually all liquid, soup can vary depending on its consistency—but both can help you stay hydrated,” she says. One reason why? They both contain salt, which supports hydration, Largeman-Roth explains. That’s partly why a hot bowl of soup is one of her favorite post-workout meals come winter to hydrate, refuel, and warm up all at once.

3. Cucumbers

Hydration level: 96 percent

Whether you add them to a salad, use them as a vessel for hummus, or construct a deli meat “sandwich” inside them, “cucumbers are one of the most hydrating foods on the planet, with as much as 10 ounces of water per 45-calorie cucumber,” Sass says. 

Bonus: The skin is rich in vitamin K, a nutrient that supports bone health. Stewart likes to think of cucumber slices as nature’s potato chip: They’re crunchy, dunkable or dippable, and refreshing to snack on. “I frequently recommend a cup of raw, sliced cucumber as a side at breakfast, since many of my clients may otherwise miss veggies at breakfast,” Sass adds.

4. Celery

Hydration level: 95 percent

Turns out, those “ants on a log” you enjoyed as a kid are an awesome option if you’re seeking out fun, healthy, and hydrating foods. 

“Three medium stalks [of celery] can provide almost 4 ounces of water,” Sass says. Not only is celery a great food for hydration, but it also “contains several antioxidants known to counter oxidative stress, a condition that can damage cell DNA and increase chronic disease risk,” she adds.

Slice celery stalks into snack-sized sticks, then fill them with nut butter (raisins on top optional) or pair with olive tapenade, guacamole, tahini, or hummus, Sass recommends.

5. Zucchini

Hydration level: 95 percent

One of summer’s most prolific garden goodies is an impressively hydrating food, clocking in just 5 percent shy of being all H2O. (This is why shredded zucchini recipes often coach you to place the shredded squash in a clean kitchen towel to squeeze out excess moisture so you don’t end up with overhydrated tots or quick bread, for instance.) The ample hydration factor means that this squash’s flavor is mild, making it an incredibly versatile food. 

Sure, you could dice and add raw zucchini to a salad or shred it into a slaw or stir-fry, but why not follow Stewart’s lead and sneak frozen sliced zucchini into a smoothie? “This is one of my favorite ways to increase my veggie and hydration quota,” she says. You won’t even taste it, and it’ll help thicken things up. 

6. Tomatoes

Hydration level: 95 percent

While technically a fruit, many Americans think of tomatoes as vegetables since they’re so low in naturally occurring sugar. Conversely, they’re very high in antioxidants, anti-inflammatory micronutrients, and water, according to Sass. “One medium whole tomato provides about 4 ounces of water,” she says, which is equivalent to half a cup of H2O. 

While you certainly can cook tomatoes into something like a sauce, soup, or stew, Sass suggests eating tomatoes raw to preserve their water content. (Cooking will cause some of the hydrating-food factor to cook out and float away as steam.) Try tomatoes diced and tossed into salads or salsas, layered onto sandwiches, or sliced and topped with cracked black pepper, fresh sliced basil, and a drizzle of high-quality balsamic vinegar, Sass recommends.

7. Lettuce

Hydration level: 94 percent

The next time you’re at the grocery store, go ahead and grab one of those prepared bags of salad, Largeman-Roth recommends. The fact that those greens are pre-washed means there’s less time and effort standing between you and an easy way to boost your body’s hydration levels. “Eating some type of lettuce salad daily is a smart way to make sure you’re getting extra hydration, as well as important nutrients like vitamin C, beta-carotene, and antioxidants,” she says. 

You need not reserve those leafy greens for salads alone, though. Add lettuce to sandwiches or wraps, or take a cue from Stewart and use chopped romaine as the base for grain bowls. Why that green in particular? “Romaine lettuce is loaded with micronutrients like vitamin K, which has been shown to help prevent bone loss, and folate to support heart health,” Stewart says.

8. Grapefruit

Hydration level: 92 percent

All citrus fruits are rich in vitamin C, “which supports immune, skin, and bone health,” Sass says. Grapefruit, in particular, deserves extra flowers for being an extremely hydrating food. 

“Half a grapefruit provides almost 4 ounces of water,” Sass says. (Oranges, while also awesome, have about 87 percent water and tangerines hover around 85 percent.) And among women, grapefruit consumption has been associated with higher “good” HDL cholesterol levels and lower levels of C-reactive protein, a marker of inflammation, according to Sass. 

Add a grapefruit half to breakfast, or peel and cut it into wedges to toss into salads, slaws, stir-fries, or smoothies.

9. Watermelon

Hydration level: 91 percent

“Water is in its name for a reason!” Sass says. She notes that eating watermelon can help benefit heart and gut health and support weight management, cancer protection, and more. It’s also loaded with immune-supporting nutrients like vitamins A and C, Stewart adds. 

Whip up a batch of watermelon juice, cut it into cubes and dunk in Greek yogurt, or toss watermelon chunks with crumbled feta cheese and fresh mint or basil for a balanced snack or side dish.

10. 100 Percent Juice

Hydration level: 89 percent

Speaking of juice, “fruit juice has gotten a bad reputation as a food high in sugar, but if you’re choosing 100 percent fruit juice, the sugar is all naturally occurring,” Largeman-Roth says. “And guess what? You need carbohydrates like those found in juice to power your workouts.” 

Plus, juice provides most of the vitamins and minerals found in fruit, just no fiber. Sip on a small glass of orange, grapefruit, apple, pomegranate, or cherry juice with breakfast, blend some into smoothies, or make what Largeman-Roth calls “immunity cubes” to add to sparkling water. (To do so, juice then freeze fresh ginger, orange juice, and lemon juice.)

Still, while juice can be a great way to sneak more fruit into your daily diet, it’s worth noting that you don’t need to go overboard with it—drinking it in moderation is a good idea, according to experts at the Cleveland Clinic.

11. Pineapple

Hydration level: 85 percent

Pineapple is a prime food for hydration with an array of other benefits. “One cup of chunks provides about 5 ounces of water,” Sass says—not to mention a solid dose of vitamin C and manganese, she adds. Sass says. “Both nutrients are needed for collagen formation, which makes this fruit a great choice for skin and joint health,” Sass says. 

Dice and pile some pineapple on top of chia pudding, oatmeal, cottage cheese, or Greek yogurt; add it to salads or fruit salsas; or slice and dunk it in melted chocolate for dessert.