You know you're supposed to drink plenty of water — conventional wisdom says eight glasses (even though it's more like 80 ounces [1], more if you're active) — to boost your energy levels, keep your skin looking its best, and to better your overall health. The good news is, you can also get water from a lot of the food you eat, especially if you load up on fruits and veggies.
As the temperature gets warmer and you're more active outside, staying hydrated is key. Be sure to drink your water and also load up on these hydrating fruits and veggies — all of which are over 85 percent water. Most of these water-rich fruits and veggies were recommended by dietitians Kaleigh McMordie, MCN, RDN of Lively Table [2], Barbie Boules, RDN, CHC, and Becky Kerkenbush, MS, RD-AP.
Lettuce
Lettuce is 95-percent water per volume, and clocks in at just five calories per cup, shredded. Use it to make plenty of healthy salads [3] this Summer.
Cucumbers
Cucumbers are one of the most hydrating foods at 95-percent water per volume. And for just eight calories per half-cup slices, you can load up on this veggie for hydration. Use it to make this delicious sweet and sour cucumber side dish [4].
Zucchini
Zucchini is 95-percent water and just 33 calories per medium vegetable. Plus, they're in season in the Summer, which means plenty of creative ways [5] to use this hydrating veggie.
Celery
Celery is considered a "negative-calorie food" [6]since it has just six calories per stalk. That means your body spends more energy digesting celery than what it's worth in calories. It's also packed with vitamin K, potassium, and fiber, so load up!
Tomatoes
Tomatoes are loaded with lycopene, which is a powerful antioxidant that can protect your heart health [7]. They are also 94-percent water, and deliciously in season during the Summer months.
Strawberries
It's hard to resist sweet strawberries in the Summer [8]. And since they are 92 percent water and full of antioxidants, you'll want to load up on this fruit.
Eggplant
Eggplant, usually thought of as a vegetable, is actually a fruit. As such, it is a good source of vitamin C, K, B6, and magnesium. It makes for a hearty base for lunch or dinner [9].
Red Cabbage
Red cabbage, or purple cabbage, is 92-percent water and packed with antioxidants, nutrients, and vitamins C, A, and K. Try it in this raw veggie salad [10].
Bell Peppers
Bell peppers [11] are an excellent source of vitamin C and a good source of vitamin A. Plus, at 92 percent water, it's one of the most hydrating vegetables available.
Spinach
Mix up a spinach salad this Summer — this leafy green is chock-full of fiber, protein, zinc, and vitamins A, C, and K. It's the star of these 19 healthy spinach recipes [12].
Cauliflower
Cauliflower is a cruciferous vegetable, meaning it is a good source of antioxidants. It's also an excellent source of vitamins C, K, B6, and folate. You can use it to make a healthy meal [13] for any time of day.
Watermelon
This fruit [14] shouldn't come as a shock on this list — it was the word "water" in its name, after all. At 91-percent water, it's a sweet Summer fruit that will keep you hydrated in the sun. Plus, it has vitamins A, B6, and C.
Broccoli
You wouldn't think of broccoli [15] as a necessarily hydrating vegetable, but it is 91-percent water. It's also a great source of vitamins K and C, a good source of folate, and decent amounts of protein and fiber.
Grapefruit
Most citrus fruits are loaded with water, but grapefruit is especially hydrating at 91-percent water. It's also low in calories [16] — only 39 per half — and a good source of antioxidants and vitamin C.
Cantaloupe
This fruit-salad [17] staple is 90-percent water and an excellent source of vitamins A and C.
Peaches
There's nothing like biting into a juicy peach during the Summer [18]. And at 88-percent water, this fruit will keep you hydrated, too. Plus, peaches with the skin on are a great source of fiber.
Carrots
Carrots are a high source of antioxidants called carotenoids (hence where their name comes from!), especially beta carotene, which can help your body fight inflammation [19]. They are also a rich source of vitamin A.
Raspberries
Stock up on raspberries during the summer months; this sweet fruit is packed with antioxidants [20], fiber, and is 87 percent water.
Pineapple
This tropical fruit doesn't just make for cute decorations and garnishes in the Summer; it's especially hydrating, too. It's 87-percent water and has vitamin A, vitamin C, and fiber. Make an instagram-worth pineapple bowl [21] to get your fix.
Cranberries
This tart berry is great for weight loss [22]; half a cup is just 25 calories. They are also anti-inflammatory and hydrating at 87-percent water.
Oranges
It's no surprise this juicy citrus fruit is mostly water (87 percent, to be exact). They are also a good source of vitamin C, anti-inflammatory [23], and low-calorie at around 50 calories for a small orange.