Health experts commonly recommend that adults drink eight 8-ounce glasses of water per day, although your individual needs may vary. However, many people don’t drink enough water throughout the day, which may lead to dehydration. Dehydration can cause fatigue, headaches, and other problems. That’s why it’s important to make sure you’re getting enough fluids each day. If you find water too bland, you can always eat your way to hydration. There are plenty of fruits that are high in water content and will help keep you hydrated. And to help you get started, we’ve included 7 recipes that include these delicious fruits!
1. Grapefruit – 91% Water Content
Tangy, juicy, and refreshing, grapefruits are on this list for a good reason. These zesty fruits that are a cross between an orange and a pomelo are not only 91% water, but they’re also a great source of fiber, vitamins, minerals, and nutrients (3). Thanks to their impressive nutritional profile, eating these fruits regularly may:
- Support your immune system: Grapefruits are rich in vitamin C, which is known for its immunity-supporting properties.
- Improve your eye health: Unlike other citrus fruits, grapefruits contain vitamin A, which is essential for eye health.
- Lower your risk of heart disease: The fiber rich-content may help to lower cholesterol levels and keep your heart healthy.
- Aid in weight loss: Grapefruits are low in calories and high in water and fiber, making them filling and satisfying.
- Improve your gut health: The fiber in grapefruits helps keep things moving along smoothly in your digestive system.
Grapefruit-Mint Tea (14)
To get your daily dose of grapefruit, try this warm grapefruit tea that might help you de-bloat and rehydrate at the same time.
- ¾ cup boiling water
- 1 short sprig of mint about 4-8 leaves
- 1 juice of one grapefruit
- 1 teaspoon lemon juice
- 1 tablespoon maple syrup optional
- Steep the mint sprig in the boiling water for about 3-5 minutes.
- Meanwhile, juice the grapefruit and lemon. Remove the mint from the water and add the grapefruit and lemon juice.
- Sweeten with maple syrup, if desired.
Read More: Fruits That Give You Energy: 7 Of The Best Options
2. Watermelon – 92% Water Content
A summertime staple, watermelon is perfect for staying hydrated on a hot day. This refreshing fruit is not only 92% water, but it’s also low-calorie and packed with nutrients. Watermelons are a great source of vitamins C, A, and magnesium, as well as lycopene, an antioxidant that has been linked to a lower risk of heart disease and some cancers (16) (18). Eating watermelon regularly may:
- Promote healthy skin: Watermelons are rich in vitamins A and C, which are good for healthy skin.
- Reduce your risk of chronic diseases: The lycopene in watermelon has been suggested to lower oxidative stress and may be associated with a reduced risk of heart disease and some cancers.
- Support your immune system: The vitamin C content helps to support your immune system.
- Improve your digestion: Watermelons are a good source of fiber, which helps to keep things moving along smoothly in your digestive system.
- Aid in weight loss: Watermelons are low in calories and high in water, making them a great choice for those trying to lose weight.
Watermelon-Basil Sorbet (17)
This 2-ingredient watermelon-basil sorbet is the perfect way to stay cool and hydrated all summer long.
- 4 cups watermelon, seeds removed and cubed
- 1 tablespoon lime juice, freshly squeezed
- 1-2 tablespoons water
- maple syrup or honey (optional, if needed
- watermelon slices (optional, for serving)
- basil or mint leaves (optional, for serving)
- Line a baking sheet with parchment paper and spread the watermelon cubes on the sheet. Freeze for at least 2 hours, or overnight.
- Place the frozen watermelon cubes, lime juice, and 1 tablespoon of water in a food processor or high-powered blender. Blend until smooth, adding more water if needed.
- Taste and sweeten with maple syrup or honey, if desired. Serve immediately in bowls or glasses, garnished with watermelon slices and basil leaves, if desired.
3. Cantaloupe – 90% Water Content
Cantaloupes are a lesser-known member of the melon family, but they’re just as delicious and hydrating as watermelons and honeydews. This sweet, orange-colored fruit is also rich in fiber, vitamins A and C, and potassium (5). Eating cantaloupe regularly may:
- Promote healthy skin: The vitamins A and C in cantaloupe may help to keep skin looking healthy and hydrated.
- Improve your digestion: The high water and fiber content helps to keep things moving along smoothly in your digestive system.
- Support your immune system: The vitamin C in cantaloupe helps to support your immune system.
- Lower your risk of heart disease: The potassium in cantaloupe helps to manage blood pressure, which may reduce your risk of heart disease.
- Aid in weight loss: Cantaloupes are low in calories and high in water, making them a great choice for those trying to lose weight.
Cantaloupe Salsa (2)
Looking for a perfect topping for grilled fish or chicken? This cantaloupe salsa is light, refreshing, and has just the right amount of sweetness. It packs a flavor punch, too!
- 2 cups Cantaloupe (diced)
- 1/4 cup Red onion (diced)
- 1/4 cup Fresh cilantro (minced)
- 1 medium Jalapeño (minced)
- 2 tablespoons Lime juice
- sea salt (to taste)
- In a medium bowl, combine all of the ingredients and mix until combined.
- Season with salt to taste.
- Serve immediately or store in the fridge for up to 3 days.
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4. Tomatoes – 94% Water Content
You’ll be forgiven for thinking this bright red fruit is actually a vegetable. According to botanists, the presence of seeds makes it a fruit. Nutritionally speaking, tomatoes are a major source of the antioxidant lycopene, as well as vitamin C, potassium, folate, and vitamin K (4) (8). Eating tomatoes regularly may:
- Reduce your risk of heart disease and cancer: The lycopene in tomatoes is thought to reduce the risk of both heart disease and some cancers.
- Help with blood pressure control: The potassium in tomatoes helps lower high blood pressure.
- Prevent birth defects in unborn children: Pregnant women who consume tomatoes get a dose of folate, which can help prevent birth defects in their unborn children. It’s not a substitute for your prenatal vitamin, though.
- Keep your bones healthy: The vitamin K in tomatoes helps keep bones healthy and strong.
Tomato Basil Soup (15)
Tomato and basil come together to create a fragrant and flavorful soup that’s perfect for a summer lunch or light dinner.
- 2½ pounds roma tomatoes, halved
- ¼ cup extra-virgin olive oil, divided
- 1 medium yellow onion, chopped
- ⅓ cup chopped carrots
- 4 garlic cloves, chopped
- 3 cups vegetable broth
- 1 tablespoon balsamic vinegar
- 1 teaspoon thyme leaves
- 1 loose-packed cup basil leaves, more for garnish
- Sea salt and freshly ground black pepper
- Preheat the oven to 400°F. On a baking sheet, toss tomatoes with 2 tablespoons of olive oil.
- Season with salt and pepper.
- Roast in a preheated oven until tomatoes are very soft and slightly charred, about 30 minutes.
- In a large pot over medium heat, heat the remaining 2 tablespoons of olive oil.
- Add onion, carrots, and garlic. Season with salt and pepper and cook until vegetables are very soft, about 10 minutes.
- Add roasted tomatoes, vegetable broth, balsamic vinegar, thyme leaves, and basil leaves.
- Bring to a simmer and cook until soup is heated through, about 5 minutes.
- Carefully transfer soup to a blender (in batches, if necessary) and blend until smooth.
- Return soup to pot and season with salt and pepper to taste.
- Serve garnished with basil leaves.
5. Strawberries – 91% Water Content
These little pink fruits are not only delicious, but they’re also full of water which makes them a great choice for staying hydrated. Strawberries are also a good source of vitamins, fiber, and particularly high levels of antioxidants known as polyphenols (11), which may:
- Help to keep your heart healthy: The polyphenols in strawberries have been suggested to help reduce the risk of heart disease.
- Help to keep your bones healthy: Strawberries are a source of calcium and vitamin K, both of which are essential for keeping bones healthy.
- Help to keep your skin healthy: The antioxidants in strawberries may help protect your skin from damage caused by the sun and free radicals.
- Boost your brain power: The polyphenols in strawberries have been suggested to help improve cognitive function.
Read More: Keto Fruits: The Best Low Carb Fruit Options
Strawberry Summer Slushie (12)
Whip out the blender for this refreshing summer drink! Made with just four ingredients, it comes together in minutes and is perfect for a hot day.
- 2 cups quartered fresh strawberries
- 1/4 cup water (can also use coconut water, sparkling water or kombucha)
- 1 – 3 tbsp honey (adjust to taste)
- 2 – 3 cups ice cubes
- Add the strawberries, water and honey to a blender and blend until smooth.
- Add the ice cubes and blend again until desired consistency is reached.
- Serve immediately.
- Enjoy as is or top with additional fresh strawberries.
6. Starfruit – 91% Water Content
Starfruit, also known as carambola, is a tropical fruit that’s native to Southeast Asia. It’s yellow-green in color with a star-shaped cross-section. Starfruit is low in calories and fat but high in water content and fiber.
It contains Vitamin B5, a water-soluble vitamin that helps the body metabolize fats and carbohydrates. Starfruit is also a good source of antioxidants, flavonoids, and carotenoids (7 ) (9). Eating star fruit frequently may:
- Help to keep your heart healthy: The antioxidants in starfruit are thought to help reduce the risk of heart disease.
- Help to keep your skin healthy: The antioxidants in starfruit may help protect your skin from damage caused by the sun and free radicals.
- Boost your brain power: The flavonoids in starfruit have been suggested to help improve cognitive function.
- Lower inflammation: The antioxidants in starfruit may help reduce inflammation throughout the body.
Starfruit Popsicle (13)
Tart, tangy and slightly sweet, these star fruit popsicles will have you feeling refreshed all summer long.
- 1 lb Starfruit/Carambola Ripe- little to no green
- 3-4 tbsp granulated sugar
- 4 cups water divided- 2 cups and 2 cups
- 2 tbsp freshly squeezed lime juice
- Cut star fruit into small pieces, removing any seeds. You should have about 2 cups of starfruit pieces.
- In a high-powered blender, combine 2 cups of water, sugar and lime juice. Blend until the sugar is dissolved.
- Add starfruit pieces and blend until smooth
- Pour mixture into popsicle molds, leaving a little bit of room at the top for expansion. Freeze for at least 6 hours.
- To release popsicles from molds, run under warm water for a few seconds.
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7. Orange – 87% Water Content
Oranges are a popular citrus fruit that’s known for its vitamin C content. But did you know that oranges are also a great source of hydration? Oranges are made up of 87% water, making them a great choice for people who are looking to increase their water intake. In addition to being a good source of hydration, oranges also contain Vitamin A, B vitamins, potassium, and fiber (1) (10). Eating oranges may:
- Help to keep your heart healthy: The antioxidants in oranges are thought to help reduce the risk of heart disease.
- Help to keep your bones healthy: oranges are a source of calcium, which is essential for keeping bones healthy.
- Help to keep your skin healthy: The antioxidants in oranges may help protect your skin from damage caused by the sun and free radicals.
- Support your immune system: The Vitamin C in oranges can help support your immune system.
- Lower inflammation: The antioxidants in oranges may help reduce inflammation throughout the body.
Morning Orange Drink (6)
Start your day hydrated with this refreshing morning orange drink. Made with freshly squeezed oranges, this drink is a great way to get your daily dose of vitamin C.
- 6 ounces freshly squeezed orange juice
- 1 cup cold water
- 1 cup whole milk
- 1/3 cup sugar
- 1 teaspoon vanilla extract
- 10 ice cubes
- In a blender, combine orange juice, water, milk, sugar, vanilla extract and ice cubes. Blend until smooth.
- Pour into glasses and serve immediately.
The Bottom Line
Hydrating fruits is a great way to increase your water intake. These 7 fruits are high in water content and will help keep you hydrated. Try any of the recipes above to get your daily dose of fruit and hydration.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- Citrus fruits as a treasure trove of active natural metabolites that potentially provide benefits for human health (2015, nih.gov)
- Cantaloupe Salsa Recipe (2020, wickedspatula.com)
- Effects of grapefruit, grapefruit juice and water preloads on energy balance, weight loss, body composition, and cardiometabolic risk in free-living obese adults (2011, nih.gov)
- Folate content in tomato ( Lycopersicon esculentum ). influence of cultivar, ripeness, year of harvest, and pasteurization and storage temperatures (2009, nih.gov)
- Multivariate Analysis of Amino Acids and Health Beneficial Properties of Cantaloupe Varieties Grown in Six Locations in the United States (2020, nih.gov)
- Morning Orange Drink (2009, tatsteofhome.com)
- Nutritional and medicinal properties of Star fruit (Averrhoa carambola): A review (2021, nih.gov)
- Nutritional Composition and Bioactive Compounds in Tomatoes and Their Impact on Human Health and Disease: A Review (2021, nih.gov)
- Nutritional, Medicinal and Toxicological Attributes of Star-Fruits (Averrhoa carambola L.): A Review (2016, nih.gov)
- [Orange juice nutritional profile] (2017, nih.gov)
- Promising Health Benefits of the Strawberry: A Focus on Clinical Studies (2016, nih.gov)
- STRAWBERRY SLUSHIE (2020, mapleandmango.com)
- Starfruit Popsicle Recipe – Costa Rica (2019, puravidamoms.com)
- THE BEST DETOX WARM GRAPEFRUIT TEA (2019, lifestyleofafoodie.com)
- Tomato Basil Soup (2022, loveandlemons.com)
- Watermelon lycopene and allied health claims (2014, nih.gov)
- WATERMELON SORBET (2017, aheadofthyme.com)
- Versatile Nutraceutical Potentials of Watermelon—A Modest Fruit Loaded with Pharmaceutically Valuable Phytochemicals (2020, nih.gov)