15 Water-Rich Fruits to Keep You Hydrated This Summer
The human body is mostly made up of water; more specifically, 60% of our bodies is composed of water. Therefore, the single ingredient our bodies need most to function properly is water. Water plays an extremely important role and performs several vital functions to keep our bodies running smoothly. Among these functions, it helps regulate body temperature, eliminate harmful toxins, carry oxygen and essential nutrients to body cells, and create a moist and appropriate environment for body tissues and joints to function effectively.
During the summer, due to high-temperature weather, our bodies tend to lose more water than usual, which puts us at higher risk of dehydration or heat stroke. Therefore, it’s excruciatingly important to do everything we can to keep our bodies hydrated and stay protected from the scalding summer heat. One of the most effective and delicious ways to maintain hydration is by consuming water-rich fruits that naturally replenish your body’s fluids.
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6 Ways to Combat the Summer Heat
Before diving into our comprehensive list of hydrating fruits, here are essential strategies to stay safe and comfortable during scorching summer days:
- Drink 3-4 litres of water or fluids daily to keep your body properly hydrated and functioning optimally.
- Use SPF sunscreen protection before heading outside to protect your skin from harmful UV rays and prevent heat-related skin damage.
- Watch for warning signs of dehydration or heat strokes, such as high body temperature, dizziness, headaches, nausea, rapid pulse, or confusion, and act quickly when any symptoms appear.
- Avoid caffeine or alcohol-containing drinks as they can accelerate dehydration and worsen the effects of summer heat.
- Wear loose-fitting clothes during summer to allow your body to breathe and regulate temperature naturally.
- Eat water-rich fruits and vegetables that are packed with water content to combat the water loss that occurs during hot summer days.
Although drinking pure water is essential, an effective way to help your body absorb sufficient fluids is by eating watery fruits and vegetables. Water-rich fruits not only help your body get enough fluids to stay hydrated, but they also provide various nutrients, minerals, and vitamins that keep your body nourished and healthy. These refreshing fruits can be incorporated into different recipes and consumed in several ways, such as juices, smoothies, and salads, so you never get bored with hydrating.
Luckily, there are many options for hydrating fruits that can help keep you hydrated during the summer. Here’s your complete guide to the 15 most refreshing fruits available to beat the heat naturally.
List of 15 Most Refreshing Fruits to Keep You Hydrated
From the iconic watermelon to the surprisingly hydrating tomato, each of these water-rich fruits brings unique nutritional benefits alongside exceptional hydration. Let’s explore the complete list, starting with the most beloved summer favourite.
1. Watermelon – Up to 92% Water Content
Starting our list of water-rich fruits is, naturally, the king of summer: watermelon. This wonder fruit doesn’t only contain over 90% water content, making it incredibly hydrating and refreshing, but it’s also packed full of various nutrients.
This quintessential refreshing fruit helps the body produce the amino acid arginine, which boosts the overall immune system. Watermelon is also known for being excellent at fighting off the risk of heart disease, making it one of the top hydrating fruits available.
Key Benefits
- Supreme hydration with 92% water content
- Rich in lycopene and antioxidants
- Contains citrulline for muscle recovery
- Natural source of electrolytes
Aside from being delicious on its own, this water-rich fruit can be incorporated into your summer diet in various ways. The most basic and popular method is enjoying a raw and plump watermelon slice (or several). You can include it in a fruit salad cup with other refreshing fruits, or savour an ice-cold watermelon juice or smoothie.
The most refreshing way to have this watery fruit is in a delicious watermelon lolly, which you can make with only watermelon or get creative by adding components such as lemon juice, fresh mint, and more. However you choose to enjoy watermelon, it’s sure to hydrate you, nourish your body, and make the summer heat more tolerable.
2. Pineapple – Up to 86% Water Content
The second fruit on our list of hydrating fruits is an iconic tropical beauty that makes everything instantly feel and look more like summer: pineapple. In addition to being juicy, tasty, and packed full of flavour, pineapples are an excellent source of Vitamin C, which makes them great for fighting off cell damage and boosting the immune system.
That’s not all—pineapple is also very high in manganese, making it excellent for bone health, something we all need during those long, tiring summer days. These watery fruits are also loaded with healthy fibre and antioxidants.
Key Benefits
- 86% water content for excellent hydration
- Contains bromelain for digestion
- Vitamin C powerhouse
- Anti-inflammatory properties
Therefore, eating pineapples not only satisfies your taste buds but also hydrates you, nourishes your body, boosts your immune system, and replenishes your body’s fluids. This refreshing fruit is perfect for tropical-themed summer gatherings.
Pineapples can be eaten raw as slices or cubes; however, be careful when cutting into a whole raw pineapple, as it can be tricky. Another popular way to enjoy this water-rich fruit during summer is by incorporating it into summer and tropical drinks.
3. Mangoes – Up to 83% Water Content
Mangoes—some call it the king of summer fruit, whilst others would argue it’s the king of all fruits. Whether you agree with these claims or not, there’s one thing we cannot disagree on: mangoes are, without doubt, among the most delicious hydrating fruits our planet offers.
In addition to being plump, juicy, delicious, and quite filling, mangoes are packed with antioxidants. They help boost the immune system, reduce cholesterol levels in the blood, promote eye health, and work as a natural digestion aid. These refreshing fruits are beloved worldwide for good reason.
Key Benefits
- 83% water content
- Rich in vitamins A and C
- Contains over 20 different vitamins and minerals
- Excellent for skin health
Mangoes are popularly eaten alone as they’re so delicious that they easily stand alone. However, another great thing about these water-rich fruits is that they’re also commonly incorporated into a wide variety of desserts and drinks, such as mango shakes and fruit salad cups. However you choose to enjoy mangoes, make sure the summer months don’t pass without having as much of this hydrating fruit as possible—if not for the creamy delicious taste, then for the hydrating and replenishing effect.
4. Apricots – Up to 86% Water Content
Delicious, filling, packed full of flavour, and quite hydrating, apricots are one of the most underrated watery fruits. In addition to being hydrating and delicious, apricots are an excellent source of dietary fibre. They help improve digestion, increase metabolism, and promote heart health. These water-rich fruits are perfect for those seeking both taste and nutrition.
Key Benefits
- 86% water content
- High in beta-carotene
- Rich in potassium
- Supports eye health
Apricots are most commonly eaten whole as a snack for being quite filling and fibre-rich; however, these refreshing fruits are also often incorporated into desserts such as pies and are a great addition to summer fruit salad cups.
5. Peaches – Up to 89% Water Content
Peaches are known for being one of the sweetest-tasting and juiciest hydrating fruits. However, that’s not the only reason you should eat more peaches. With almost 90% water content, peaches are among the most refreshing fruits available. One peach can easily replenish quite a lot of your body’s fluids and help your body fight off the heat and humidity of a long summer day.
That’s not all—peaches are loaded with Vitamin C and Vitamin A, which makes them excellent for your skin health, something we desperately need during sunny summer days. Thanks to their high fibre content, these watery fruits are great for the digestive system and are stress-relieving. Peaches are also known to help the body fight cardiovascular diseases.
Key Benefits
- 89% water content makes them highly hydrating
- Excellent source of vitamins A and C
- Contains antioxidants for skin protection
- Natural stress reliever
Peaches can easily stand alone as an after-dinner light dessert, a light breakfast item, or a refreshing afternoon snack. These water-rich fruits are also popularly used as a dessert base for several pies and desserts, such as the famous ‘Peach Cobbler‘. They can be added to fruit salads as they bring natural sweetness, which could allow you to ditch refined sugars or artificial sweeteners you’d otherwise use.
The one downside about eating these hydrating fruits is that they’re mostly available for a short period each year, so enjoy as many peaches as you can before you have to wait a whole year for another plump, sweet peach.
6. Plums – Up to 87% Water Content
In addition to being cooling and refreshing, plums are packed full of several vitamins and nutrients. For starters, plums are a great source of Vitamins A, C, and K. They’re also very rich in potassium, copper, and manganese. Thanks to the various healthy components of these water-rich fruits, they work as a natural anti-inflammatory, promote bone health, and reduce the risks of heart diseases and diabetes.
Key Benefits
- 87% water content
- Natural anti-inflammatory
- Rich in antioxidants
- Supports digestive health
Plums are commonly enjoyed whole or in juice form. However, these refreshing fruits are also often used as a healthy breakfast side item or a fruit salad base. Furthermore, with over 80% water content, these hydrating fruits are also quite ideal for a mid-day summer snack to combat summer heat and dehydration.
7. Cantaloupe – Up to 90% Water Content
In addition to being water-infused with over 90% water content, cantaloupes are also a low-calorie fruit, although quite sweet, which makes them ideal for a healthy summer diet. That’s not all—cantaloupes are a great source of various micronutrients and vitamins, such as Vitamin C and Vitamin A, which help boost your immunity.
These watery fruits are also loaded with potassium, which is excellent for balancing blood pressure. Furthermore, the beta-carotene in cantaloupes helps the body fight cataracts and improves vision.
Key Benefits
- Impressive 90% water content
- Low in calories but high in nutrients
- Excellent for eye health
- Natural electrolyte source
Cantaloupes are widely used in preparing several desserts and refreshing summer drinks. These water-rich fruits are also commonly eaten alone as a healthy breakfast food, a mid-day or afternoon hydrating snack, or even as a healthy dessert. However they’re eaten, these refreshing fruits are certainly enjoyed.
8. Papaya – Up to 88% Water Content
In addition to being sweet, fibre-rich, and hydrating, papaya is an ideal fruit for those managing their weight and trying to lead an overall healthier lifestyle, thanks to being loaded with Vitamin C, healthy fibre, and antioxidants. Therefore, incorporating this water-rich fruit into your diet helps prevent cholesterol build-up in your arteries, boosts your immune system, and balances your blood sugar.
Key Benefits
- 88% water content
- Contains papain enzyme for digestion
- Rich in folate and vitamin C
- Supports heart health
Furthermore, because papayas can be quite sweet, these hydrating fruits are used as a base for several pies and desserts since they allow you to forgo artificial sweeteners and depend only on the natural sweetness in the papaya. They’re also quite creamy in taste, which makes these refreshing fruits bake beautifully.
9. Strawberries – Up to 92% Water Content
Strawberry is another one of what people call ‘super fruits’, and if any fruit has earned that title, it certainly is strawberry. A very rich source of Vitamin C, B vitamins, folate, potassium, manganese, healthy fibre, and vital flavonoids, this fun and small fruit is, in fact, quite powerful when it comes to health benefits.
Incorporating strawberries into your diet helps protect you from heart disease, balances out your cholesterol levels, relieves digestive problems, and overall hydrates your body and replenishes its fluids with over 90% water content.
Key Benefits
- Exceptional 92% water content
- Extremely high in vitamin C
- Contains powerful antioxidants
- Supports brain health
Another extremely great thing about strawberries is that these water-rich fruits can be served and incorporated into a diet in almost endless ways. Since they taste quite remarkable on their own, strawberries are usually eaten whole and raw.
However, because these refreshing fruits pair well with almost everything, they’re also used to prepare an extremely wide variety of desserts, smoothies, drinks, ice creams, and just about anything you fancy making. Regardless of how you choose to experience the delight that is these hydrating fruits, you’re guaranteed a sensory pleasure free of diet guilt.
10. Blueberries – Up to 84% Water Content
One of nature’s best antioxidants, blueberries are a natural blood purifier that boosts brain health and were even used for treating colds and coughs in olden times. In addition to outstanding health benefits, these watery fruits are a universally popular flavour, so much so that they’re widely used in several dessert recipes such as blueberry muffins, blueberry pancakes, blueberry cheesecake, blueberry tarts, and more.
Key Benefits
- 84% water content
- Highest antioxidant capacity
- Supports cognitive function
- Anti-ageing properties
Because of their health benefits, these hydrating fruits are also commonly used as a healthy breakfast side item or topping for cereal, oatmeal, or yoghurt, especially since they pair quite well with anything they’re mixed with. Therefore, it doesn’t really matter how you choose to add these refreshing fruits to your diet; however, it matters greatly to ensure your body gets an almost daily dose of this nutritious and delicious superfruit.
11. Blackberries – Up to 88% Water Content
Extremely rich in Vitamin C, blackberries help wounds heal faster, help your body regenerate skin cells, help fight off the common cold, provide aid in the face of digestive issues, and help the body better absorb iron.
In addition to all these impressive health benefits, blackberries are one of the most delicious water-rich fruits, with almost 90% water content. These hydrating fruits deliver exceptional nutrition alongside their refreshing qualities.
Key Benefits
- 88% water content for excellent hydration
- Extremely high in vitamin K
- Rich in manganese and fibre
- Supports immune function
Blackberries taste good enough to eat on their own. However, these refreshing fruits are also popularly used in a variety of recipes, most commonly breakfast dishes and desserts. They’re considered among the most popular fruit toppings for pancakes, French toast, and oatmeal. These watery fruits are also often incorporated into baked goods recipes, such as muffins, pies, and tarts.
12. Oranges – Up to 87% Water Content
With 87% water content, oranges aren’t just a fruit—they’re a hydration icon, especially in juice form. Orange juice is one of the most popular juices across the globe. People have it in the morning over breakfast, when fighting off the common cold, or before and/or after an intense workout. The reason for its vast popularity isn’t just that it’s very high in water content; it’s also because of its various health benefits that make it one of the most valuable water-rich fruits.
Oranges are packed with Vitamin C, which makes these refreshing fruits great for reducing cholesterol levels, improving heart health, enhancing and rejuvenating skin cells, and leaving the body feeling overall more energised.
Key Benefits
- 87% water content
- Vitamin C powerhouse
- Natural energy booster
- Supports collagen production
The great thing about these hydrating fruits is that they’re found almost all year round, so whether you need more hydration to fight off summer heat or just replenish your body’s fluids on any regular day, you can’t go wrong with a chilled glass of refreshing orange juice made from these watery fruits.
13. Grapefruit – Up to 91% Water Content
Although grapefruits don’t exactly scream fun summer night, they’re considered to be one of the healthiest and most hydrating fruits all over the world, with over 90% water content.
In addition to being hydrating and refreshing, grapefruits are more on the low-calorie side, which makes them ideal as water-rich fruits for those trying to lose or manage their weight. Also, because grapefruits are loaded with potassium, these refreshing fruits are quite excellent for balancing blood pressure levels. They’re also very rich in healthy fibre and antioxidants, so they help considerably when it comes to digestive problems.
Key Benefits
- Impressive 91% water content
- Low-calorie but nutrient-dense
- Supports weight management
- Boosts metabolism
Grapefruits have quite a tangy taste, which not everyone can tolerate. To overcome it, you can simply add some sugar or honey to it. You can eat these watery fruits raw, or you can have them in juice form, which is the most popular way of enjoying grapefruit, as the water and sweetener help counter the sourness of the grapefruit.
14. Apples – Up to 86% Water Content
The health benefits of apples don’t need an introduction. But what most of us tend to forget is that apples are among the most refreshing fruits, as they contain over 86% water content, making them excellent water-rich fruits for year-round hydration.
Another great thing about apples is that they’re available on hand all year long during almost all seasons. Furthermore, these hydrating fruits can be incorporated into your diet in almost endless ways; you can add them to your salads, smoothies, pies, cakes, and baked goods, or they can simply be eaten raw as a snack.
Key Benefits
- 86% water content
- Available year-round
- Rich in fibre and quercetin
- Supports heart health
Aside from being hydrating, these watery fruits help boost metabolic levels, improve heart health, and regulate blood sugar levels. Apples are also packed with ample vitamins, minerals, and nutrients that help enhance the health of your skin, teeth, and bones.
15. Tomatoes – Up to 94% Water Content
In case you weren’t already aware of this fact, tomato isn’t a vegetable—it’s actually a fruit, and not just any fruit: it’s the one with the highest water content at 94%, making it the champion of all water-rich fruits.
Tomatoes are also extremely rich in Vitamin A, which makes these refreshing fruits a great help in reducing macular degeneration, which, in turn, is responsible for vision loss. This super-hydrating fruit also helps reduce the risk of hypertension and is a great addition to your diet if you’re seeking to improve the overall health of your skin.
Key Benefits
- Highest water content at 94%
- Rich in lycopene
- Supports skin health
- Natural sun protection properties
Tomatoes can rightfully be called the joker of watery fruits, as they can be incorporated into just about any recipe we use in our everyday life, which is ultimately excellent for us due to the countless health benefits these water-rich fruits provide our bodies.
Most Hydrating Fruits: Comparison Table
Now that you’ve explored each water-rich fruit in detail, here’s a convenient at-a-glance comparison to help you make quick decisions about which refreshing fruits best suit your specific health goals and taste preferences.
Here’s a quick reference guide to help you choose the best water-rich fruits for your hydration needs:
| Fruit | Water Content | Best For | Key Nutrient |
| Tomatoes | 94% | Overall hydration | Lycopene |
| Watermelon | 92% | Hot summer days | Citrulline |
| Strawberries | 92% | Antioxidants | Vitamin C |
| Grapefruit | 91% | Weight management | Potassium |
| Cantaloupe | 90% | Eye health | Beta-carotene |
| Peaches | 89% | Skin health | Vitamins A & C |
| Papaya | 88% | Digestion | Papain |
| Blackberries | 88% | Immune support | Vitamin C |
| Plums | 87% | Anti-inflammatory | Vitamin K |
| Oranges | 87% | Energy boost | Vitamin C |
| Apricots | 86% | Heart health | Potassium |
| Apples | 86% | Year-round option | Fibre |
| Pineapple | 86% | Digestion | Bromelain |
| Blueberries | 84% | Brain health | Antioxidants |
| Mangoes | 83% | Vitamin boost | Vitamin A |
This comprehensive list of refreshing fruits showcases the incredible variety of hydrating fruits available to support your summer wellness goals.
Why Water-Rich Fruits, Not Just Water?
Staying hydrated in summer is critical, and whilst drinking plenty of water is essential, water-rich fruits offer added benefits that plain water alone cannot match. These refreshing fruits contain natural sugars, vitamins, minerals, and, in some cases, electrolytes that support the body’s hydration mechanisms. Here’s why incorporating hydrating fruits into your diet gives you a significant advantage over water alone.
Electrolytes and Minerals
Certain hydrating fruits (like watermelon, cantaloupe, and oranges) contain potassium, an electrolyte that helps regulate fluid balance and maintain healthy nerve function. Potassium in these watery fruits works in tandem with sodium to ensure your cells retain the right amount of water, reducing the risk of cramping or fatigue caused by dehydration.
Vitamins and Antioxidants
Many water-rich fruits are also packed with vitamins A, C, and various B vitamins. These aid in everything from immune support to collagen production, helping your body stay energised and your skin looking healthy under the summer sun. These refreshing fruits deliver far more than simple hydration.
Natural Sugars for Sustained Hydration
Hydrating fruits supply small amounts of natural sugars (fructose) that can help you absorb fluids more efficiently. This gradual release of energy from watery fruits can also help you stay active for longer without the sharp blood sugar spikes that come from processed drinks.
Fibre for Digestive Health
Unlike plain water, water-rich fruits provide dietary fibre that supports digestive health, helps you feel fuller for longer, and aids in maintaining stable blood sugar levels throughout the day. This makes refreshing fruits an essential component of a balanced summer diet.
Overall, adding hydrating fruits to your hydration routine means you’re not just replenishing lost fluids—you’re also giving your body a boost of essential nutrients that plain water simply doesn’t provide.
How to Incorporate Water-Rich Fruits Into Your Daily Diet
Now that you have your complete list of the most hydrating fruits available, you have no excuse to keep your summer diet fruit-free anymore. This season is the perfect opportunity to take advantage of nature’s buffet of refreshing fruits and enjoy your favourite watery fruits in any shape or form you prefer.
Easy Ways to Enjoy Water-Rich Fruits
- Fresh and raw as a quick snack between meals
- Smoothies and juices combining multiple refreshing fruits for a nutritious breakfast boost
- Fruit salads with a variety of water-rich fruits for maximum hydration
- Frozen treats like fruit lollies or ice cream made from hydrating fruits
- Desserts including pies, tarts, and crumbles featuring watery fruits
- Infused water for extra flavour and nutrients using refreshing fruits
- Breakfast toppings with water-rich fruits for yoghurt, oatmeal, or cereal
- Grilled fruits for a unique summer BBQ twist using hydrating fruits
Just make sure to stay hydrated and replenish your body any way you like with these delicious and nutritious options featuring refreshing fruits throughout your day.
Conclusion: Stay Refreshed with Water-Rich Fruits This Summer
Staying hydrated during summer doesn’t have to mean endless glasses of water. These 15 water-rich fruits—from watermelon’s refreshing 92% water content to tomatoes’ impressive 94%—offer a delicious way to beat the heat whilst nourishing your body with essential vitamins, minerals, and antioxidants.
Whether you enjoy these refreshing fruits fresh, blended into smoothies, or frozen into treats, incorporating hydrating fruits into your daily routine makes summer wellness both easy and enjoyable. Combine them with your regular water intake for optimal hydration all season long.
Which water-rich fruit is your summer favourite? Share your go-to hydrating fruits and recipes in the comments below!