There are tons of fruits thirst quenchers with a high water content to munch on for a healthy hydration boost, and they also offer tons of other health benefits. For example, two 1-cup servings of the highest water content fruits can be equivalent to up to eight ounces of water. Let’s take a look at some of the most hydrating fruits available to get you started on your delicious hydration journey.
Here are the top 5 thirst-quenching fruits
Our bodies are made up of at least 60% water, which our cells use to communicate with each other, deliver oxygen more efficiently, and absorb nutrients. Water also works to lubricate joints, rid the body of toxins, regulate temperature, and protect the spine, skin, eyes, and nose.
It also supports digestion and the health of the kidneys, liver and gut microbiome. During the day, however, normal bodily functions, such as sweating, going to the bathroom and even breathing, naturally result in a loss of water. Ultimately, adequate hydration it boils down to consuming more fluids than you lose each day.
But let’s get back to the thirst-quenching fruits:
- Watermelon. She is the queen of thirst-quenching fruits: In addition to being rich in vitamin C and plant compounds that strengthen the immune system, the refreshing watermelon is often considered one of the most hydrating fruits, containing up to 91% water.
While there’s nothing quite like enjoying a slice of watermelon on a hot day, if you’re looking for a new way to enjoy this beloved summer fruit, it pairs perfectly with savory salads and other specialty dishes (mint and feta go particularly well together).
- Strawberries (and all berries).
Almost any type of berry will provide you with high amounts of fiber, thanks to their prominent skins and seeds. They also give you a boost in meeting your daily hydration goals. Strawberries are the most hydrating berry with a water content of up to 91%, followed closely by blackberries at 88%.
Raspberries are also on the list with 86% water, as are blueberries with 84%. Cranberries also deserve an honorable mention among thirst-quenching fruits because they contain a lot of water. - Melon. Among the thirst-quenching fruits, melons could not be missed, one of the most sought-after seasonal fruits here in Italy. Melon is composed of 90% water, in fact!
In addition to playing a starring role in many fruit salads, melon pairs beautifully with savory ingredients like prosciutto, arugula, and mozzarella—a classic Italian-inspired appetizer that can be enjoyed year-round.
- Peaches. Stone fruits give berries a run for their money when it comes to thirst-quenching hydration. Peaches contain up to 89% water, while nectarines aren’t far behind at 88%.
Plums top the list with a water content of 87%, as do apricots, which have a water content of 86%. Similar to watermelon, these summer fruits also often require a napkin, because they are very juicy when ripe.
5.Pineapple. With a total water content of up to 86%, pineapples deserve a place on the list of thirst-quenching fruits.
In addition to their hydrating properties, pineapples are rich in vitamin C: one cup covers more than 100% of the daily requirement, helping to maintain a healthy immune system.
Pineapple is also incredibly healthy as it is packed with bromelain, an enzyme that aids in the digestion and absorption of proteins. The benefits of this enzyme do not end there as it can also help reduce pain, swelling and inflammation in the body.
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