Health Nutrition & Diet These 10 Veggies Are as Hydrating as They Are Healthy Fresh, crisp, and oh-so hydrating! By Christina Manian, RDN Updated on January 16, 2024 Medically reviewed by Kristy Del Coro, MS, RDN, LDN Medically reviewed by Kristy Del Coro, MS, RDN, LDN Kristy Del Coro is a registered dietitian nutritionist, RDN, and professionally trained chef with more than 10 years of experience in the field of culinary nutrition. Her strong background in nutrition science, sustainable food systems, and culinary education makes her exceptionally qualified to write about food that is good for us and the planet—while not sacrificing flavor. Learn More Fact checked by Marcus Reeves Fact checked by Marcus Reeves Marcus Reeves is an experienced writer, publisher, and fact checker. Our Fact-Checking Process Close Photo: Anna Blazhuk/Getty Images Drinking plenty of fluids throughout the day is key to staying properly hydrated, but it’s not the only way to replenish your body’s water stores. In addition to keeping a filled water bottle on hand, there’s a variety of hydrating foods you can eat—especially fruits and vegetables—that are naturally full of water to help you meet daily hydration needs. 12 Hydrating Drinks That Are Way More Interesting Than a Glass of Water How Much Water Do You Need Per Day—and Why? We’ve all heard a million times that drinking enough water is so important, but why? The body relies on its water stores to perform a wide variety of important functions—in fact, up to 60% of the human body is water. It enables cell communication, oxygen delivery, nutrient absorption, and detoxification throughout the body. It also helps to lubricate joints, regulate body temperature, and produce saliva. Plus, it even helps the body maintain optimal gut, liver, and kidney health, just to name a few. We take in water through food and drinks and we also release it through processes like sweating, breathing, and going to the bathroom (and we lose even more fluids when we’re sick). When we’re net positive in this cycle, we’re hydrated. When we’re net negative, however, the symptoms of dehydration can take hold. These can range from headache, fatigue, bloating, and brain fog in mild cases to low blood pressure, kidney failure, and even seizures in more severe circumstances. While severe dehydration is much less common, we are at higher risk for it in the hot summer months, especially if we’re strenuously exercising or working in the heat. While everyone’s fluid needs will be different depending on a variety of physical, genetic, and environmental factors, a good hydration target goal is to drink somewhere between eight and 12 cups (64 and 96 fluid ounces) of fluids per day. Coffee, Cocktails, and 5 More Drinks That Are More Dehydrating Than You Might Think Hydrating Veggies That Are High in Water Delicious dishes and snacks made with water-rich foods count toward hydration, too. Here are the most hydrating vegetables with high water content to eat regularly for an added boost of hydration. Two, one-cup servings of these top hydrating veggie options can measure up to nearly eight ounces of water! 01 of 10 Cucumbers Getty Images The rumors are true: Cucumber is one of the most hydrating veggies you can find (though it’s actually a fruit!), and it can be up to 95% water. Whether in salads, salsas, infused beverages, or a refreshing gazpacho, there are so many tasty ways to use refreshing cucumber in your cooking. 02 of 10 Tomatoes Getty Images Another botanical fruit that’s often regarded and used as a veggie, the humble tomato is rich in water, measuring up to 95%. The culinary possibilities of this summer favorite are truly endless, starring in dishes from nearly every cultural cuisine. Pastas, sandwiches, raw salads—the list goes on and on. But eating them raw provides the most hydration. It’s a bonus that tomatoes are also full of vitamins, minerals, and plant compounds like lycopene, a potent eye-health booster. 12 Fresh Tomato Recipes to Use Up Your Best Heirloom Varieties 03 of 10 Spinach Getty Images It might not have just been the iron found in spinach that had Popeye so jazzed. With a water content of up to 91%, spinach can give you a serious leg up when working towards your daily hydration goals. Outside of all the savory dishes that can highlight this beloved green veggie, it’s also a perfectly unnoticeable smoothie addition. 04 of 10 Mushrooms Getty Images If you’ve ever sauteed mushrooms before and seen them shrink, you’ll know these fantastic fungi give off a serious amount of water when cooked. Mushrooms contain up to 93% water. Whether you go with a common, culinary mushroom like button, portobello, or crimini, or an adaptogenic variety like reishi, turkey tail, or shiitake, you’ll be sure to get a healthy dose of water when served raw. 05 of 10 Lettuce Getty Images One big reason why salads of crunchy lettuces are so satisfying is that they’re akin to a drinking glass of water! It’s as high in fiber or micronutrients like other veggies or darker, leafy greens, but lettuces like romain, iceberg, little gem, and other salad greens can be up to 96% water. Put Down the Sugary Sports Drink—These 9 Foods Naturally Replenish Electrolytes 06 of 10 Zucchini Getty Images Zucchini is versatile veggie that offers tons in the way of micronutrients like vitamins and minerals, and it also offers notable amounts of water. Ninety-five percent of zucchini is water, in fact, which is why many recipes utilizing shredded zucchini call for squeezing the water out first to prevent a soggy finished product. 07 of 10 Celery Getty Images Crunchy celery also makes this list with a water content of 95%. This snack-worthy veggie combines two of the most satisfying nutrients, water and fiber, to help keep your immune, gut, brain, and heart health on point. Beyond enjoying it by the stalk, perhaps dipped in hummus, celery is also a perfect addition to salads, casseroles, soups, and juices. 08 of 10 Radishes Getty Images Though often an afterthought addition to salads, radishes have so much nutrition to offer, making them a well-deserving star of any recipe. Outside of their 95% water content, radishes are also rich in vitamin C, calcium, potassium, and plant compounds like anthocyanin. These nutrients lend to improved immune, bone, and heart health. Fresh, clean, peppery, and hydrating, radishes are no veggie to shy away from. 25 Radish Recipes to Add Zing to Your Life 09 of 10 Bell Peppers Getty Images Whether red, yellow, green, orange, or any other color under the sun, bell peppers are super hydrators, with up to 94% water content. This stir-fry favorite is also full of vitamin C, fiber, and plant compounds, helping you to feel your best all year-round, though they’re seasonal in the warm summer and fall months, conveniently. 10 of 10 Cauliflower Getty Images This cruciferous vegetable is about 92% water, so it deserves a spot on this hydrating veggies list. (And if you’ve ever tried to make your own cauliflower pizza crust at home, you know that squeezing all of the water out of it is the key to crispiness.) 16 Best Fruits and Vegetables For Gut Health, According to RDs Was this page helpful? Thanks for your feedback! Tell us why! Other Submit Sources Real Simple is committed to using high-quality, reputable sources, including peer-reviewed studies, to support the facts in our articles. Read our editorial guidelines to learn more about how we fact check our content for accuracy. Harvard TH Chan School of Public Health. Water. U.S. Geological Survey. The water in you: water and the human body MIchigan State University Extension. Tomatoes provide many health benefits Ioniță-Mîndrican CB, Ziani K, Mititelu M, et al. Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review. Nutrients. 2022;14(13):2641. https://doi.org/10.3390/nu14132641 Panchal SK, John OD, Mathai ML, Brown L. Anthocyanins in Chronic Diseases: The Power of Purple. Nutrients. 2022;14(10):2161. https://doi.org/10.3390/nu14102161