Eat water-rich fruits and vegetables daily

Incorporate high-water-content foods into every meal. Watermelon, cucumber, strawberries, oranges, celery, lettuce, and bell peppers are all 85-96% water by weight. A single cup of watermelon provides roughly 5 oz of water along with electrolytes and vitamins.

Why It Works

About 20% of daily water intake comes from food, not drinks. Water-rich produce delivers hydration gradually as it is digested, providing a sustained effect compared to drinking the same volume of water. These foods also supply potassium, magnesium, and sodium — electrolytes that help the body retain and use the water effectively.

Tips

• Top hydrating foods by water content: cucumber (96%), celery (95%), watermelon (92%), strawberries (91%), oranges (87%)
• Keep pre-cut melon and cucumber in the fridge for easy snacking
• Add spinach or lettuce to sandwiches and wraps for an extra hydration boost
• Soups and broths count toward fluid intake and are an excellent option in cooler weather