14 Most Hydrating Fruits With the Highest Water Content

Watermelon

The name—and telltale juiciness—of this fruit gives it away. Beyond being loaded with immune-boosting vitamin C and plant compounds, refreshing pink watermelon is often considered to be one of the most hydrating fruits, containing up to 91% water.

While there’s nothing quite like enjoying a wedge of watermelon on a hot day, if you’re looking for a new way to eat this summer favorite, it pairs perfectly in savory salads and other unexpected dishes (mint and feta complement it especially well).

Strawberries (and All Berries!)

Almost every type of berry will offer you high amounts of fiber, thanks to their prominent skins and seeds. They also give you a leg up on daily hydration goals, too. Strawberries are the most hydrating berry with up to 91% water content, followed closely by blackberries at 88%. Raspberries also make the list at 86% water as do blueberries at 84%. Cranberries get an honorable mention here as well as they tend to contain lots of water, too.

Citrus Fruits, Especially Grapefruits and Oranges

It’s no coincidence citrus fruits are commonly juiced—they offer so much hydrating water from their sweet-tart interiors. Grapefruit is a high-water citrus fruit with up to 91% total water content, and oranges contain 87% water.

While these acidic picks are actually seasonal in the winter, it’s commonplace to find them at the grocery store all year round to enjoy alongside your morning oatmeal, as a bright afternoon snack, or as the star in your favorite salad or dessert.

Cantaloupe

It’s tough to beat a perfectly ripe cantaloupe in the summer months, and it so happens to be conveniently seasonal and packed with water during the most dehydrating months of the year. Cantaloupe melon is 90% water, in fact!

Beyond playing a starring role in many a fruit salad, cantaloupe pairs beautifully with savory ingredients like prosciutto, arugula, and mozzarella cheese—a classic, Italian-inspired appetizer to snack on year-round. 

Stone Fruit Like Peaches and Nectarines

The stone fruits give berries a run for their money when it comes to boosting hydration. Peaches contain up to 89% water, while nectarines are not far behind at 88%. Plums are right on their tail at 87% water content as are apricots at 86%. Similar to watermelon, these summer fruits also often require a napkin, as they’re super juicy when ripe.

Pineapple

With up to 86% total water content, pineapples deserve a spot on the list. Beyond their hydrating capacity, pineapples are loaded with vitamin C, with one cup offering over 100% of your daily needs, helping you to maintain a healthy immune system.

Pineapple is also uniquely healthy in that it’s full of bromelain, an enzyme that aids in the digestion and absorption of protein. But the benefits of this enzyme don’t stop there, as it can also help to reduce pain, swelling, and bodily inflammation.

Pears

There’s so much to love about the humble pear—fiber, vitamin C, folate, copper, and potassium. These nutrients help our bodies to optimally digest, repair, and develop. Unsurprisingly, these hand fruits are also super great sources of water.

The Asian pear is the highest water-containing variety of pear at 88%. Though not as popular as your everyday anjou or bartlett, Asian pears’ irresistible crunch makes them extra-satisfying. It’s also not overly sweet, lending it nicely to savory dishes like slaws, marinades, flatbreads, and even soups.

Apples

It’s quite possible that the “apple a day” maxim refers not to this fruit’s vitamins, minerals, and fiber—but its excellent water content. With 85% water, apples are extremely refreshing and satisfying (and the ultimate snack).

Whether dipped in nut butter, mixed into yogurt parfaits, paired with sharp cheeses, or sprinkled with cinnamon, there are so many ways to enjoy apples at or between meals.

Mango

This tropical go-to will help you meet your daily fluid goals with its high water content of 83%. Like many of its fellow hydrating fruits, mangoes are high in vitamin C, as well as vitamins A and B6 to promote immune, eye, and brain health.

Cucumber

Cucumber is technically a fruit, although it is often considered a vegetable (and may be grouped with veggies at the supermarket). The cool thing about cucumbers is that they're mostly made up of water. In fact, cucumbers are 93 to 97% water. Yet, they still have a nice crunch so you don't feel like you're only eating water.

Kiwi

Kiwi has tons of water in it. In fact, it's made up of about 81% water. It's also packed with vitamin C to give you an immune system boost. In fact, a medium kiwi has 64 mg of the vitamin, as well as a whole bunch of fiber. And there's a whole lot you can do with kiwi, such as using it as a topping for overnight oats or adding it to a salsa or relish.

Lychee

Lychee—which is a sweet, grape-like fruit inside a red, bumpy skin—has about 82% water and is rich in vitamin C, vitamin B6, niacin, and folate. The fruit has become popular for mocktails, too, making an appearance in TikTok trends. But be mindful that, while lychee is very hydrating, it is also packed with sugar.

Cherries

Cherries are made up of about 82% water content and are a great source of other nutrients and vitamins like fiber, vitamin C, and antioxidants. The best part about cherries is that they can be enjoyed in so many different ways. While you can certainly eat them right off the stem, you can also mix them into tons of different recipes. Sweet dishes are obvious like bundt cakes. But you can also use them for dinner dishes, such as for chicken thighs with a cherry salsa.

Grapes

Grapes are about 80% water and are packed with vitamins C and K, as well as antioxidants. Washing grapes and storing grapes properly is important to help them last longer so you can use them in all sorts of unique recipes. You'll want them to stay firm and fresh for fun recipes like a roasted cauliflower with grapes and feta or a skillet chicken with grapes and shallots.