Hydrating fruits are essential components of a balanced diet, offering not only delicious flavors but also vital hydration benefits. Incorporating these fruits into your daily routine can help maintain optimal hydration levels, especially during warmer months or after physical activity.
With their high water content and refreshing taste, hydrating fruits provide a natural and healthy way to quench thirst and replenish electrolytes.
Whether enjoyed as a snack, part of a meal, or blended into smoothies, these fruits contribute to overall wellness by keeping the body hydrated and nourished.
Best Fruit for Water
1. Oranges
The orange tree is a relatively small, evergreen, flowering tree. Sweet oranges grow in a range of different sizes and shapes, varying from spherical to oblong. Oranges are another excellent fruit for improving hydration levels.
With a high water content and essential nutrients such as vitamin C and potassium, oranges can help replenish your body’s water levels while also boosting your immune system and promoting heart health. In addition to vitamin C, oranges have other nutrients that keep your body healthy.
The fiber in oranges can keep blood sugar levels in check and reduce high cholesterol to prevent cardiovascular disease. Oranges contain about 86% water. Citrus fruits like oranges, lemons, clementines and satsumas are good sources of vitamin C. Vitamin C is an antioxidant which helps look after your muscles, bones, tendons, arteries, and skin.
2. Grape fruit
The grapefruit (Citrus × paradisi) is a subtropical citrus tree known for its relatively large, sour to semi-sweet, somewhat bitter fruit. The interior flesh is segmented and varies in color from pale yellow to dark pink/red.
100% grapefruit juice is ideal for hydration because it contains a high level of water content – around 90 percent. Get enough calcium – calcium may help block the absorption of other substances in the digestive tract, such as oxalates, that may cause certain types of kidney stones.
In half a grapefruit (123 grams), there is close to a half cup (118 grams) of water, which contributes a decent amount of water to your daily hydration needs. Additionally, grapefruit is rich in fiber, antioxidants and several vitamins and minerals, including vitamin A, potassium and folate.
3. Watermelon
Watermelon is grown in favorable climates from tropical to temperate regions worldwide for its large edible fruit, Watermelon isn’t just a fruit that is synonymous with summer, it’s also highly hydrating.
As the name implies, watermelon can keep you hydrated,” Derocha explains.“We get 80% of hydration from what we drink and 20% from what we eat; watermelon can definitely help with this balanced intake.” important nutrients like vitamins A and C, magnesium, fiber, and lycopene (a pigment found in red, yellow or orange colored fruits and vegetables. At just 46 calories per cup, watermelon packs a punch when it comes to nutrients.
It contains about 15% of your daily vitamin C needs, along with a wealth of other vitamins and minerals, including potassium and vitamins A and B6. Research has found that the nutrients in watermelon reduce blood pressure and improve circulation to support heart health. Watermelon also helps reduce muscle soreness, manage weight, aid digestion, and protect your skin.
Eating the fruit may also protect against chronic diseases. Each bite of watermelon contains about 92 percent water and 6 percent sugar. Since it consists mostly of water, its name makes perfect sense! Despite being mostly water with a bit of sugar, watermelon is considered a very healthy snack.
4. Strawberries
Strawberry is both a low-growing, flowering plant and also the name of the fruit that it produces. Strawberries are soft, sweet, bright red berries. They’re also delicious. Strawberries have tiny edible seeds, which grow all over their surface.
Not only do strawberries keep your body hydrated, but they’re so potent that they can also help keep skin moisturized, according to research published in the Journal of Cosmetic Dermatology. Consisting of about 91 percent water, chowing down on the sweet treat will boost your body’s water intake. Strawberries help hydrate your skin.
The vitamin C present in strawberries helps brighten and nourish your skin. It helps ensure soft and supple skin. Strawberries are rich in nutrients, including vitamin C, fiber, potassium, and antioxidants, that promote a range of wellness benefits.
Strawberries contain 23 calories and are made up of approximately 92 percent water. Strawberries rank as the fourth strongest antioxidant-rich fruit. The polyphenols found in strawberries aid in regulating the blood sugar response in active individuals.
5. Kiwi
Kiwi is fairly large and plump with thin, “fuzzy” brown skin. The flesh should be emerald green with tiny black edible seeds radiating from the center and have a mild, sweet flavor. Choose a kiwifruit that is free of wrinkles.
Kiwifruit is exceptionally high in vitamin C and contains an array of other nutrients, notably nutritionally relevant levels of dietary fiber, potassium, vitamin E, and folate, as well as various bioactive components, including a wide range of antioxidants, phytonutrients, and enzymes, that act to provide functional and metabolic benefits.
One health benefit of kiwi fruit is it is hydrating, with a single kiwi consisting of roughly 90% water. This makes kiwi an excellent way to give your body the water it needs to carry out its daily functions. Water helps the body regulate its temperature, control mood, repair skin, and digest food. Water content in kiwi per 100g is 83.07 g.
6. Lime
Limes are sour, round, and bright green citrus fruits. The fruit is small, round, somewhat short-elliptical. Moderately seedy, it has a thin rind (smooth and leathery), and the flesh is very juicy, highly acidic, and has a unique, distinctive flowery aroma. If you have a tendency toward kidney stones, you’d benefit from drinking lime water every day.
Citrate — which is found in lime juice — has been shown to dissolve kidney stones and prevent them from forming. The vitamin C and antioxidants found in limes are also known to reduce stress on the heart. Lime water rejuvenates skin. Several skin care products claim to promote healthier, younger-looking skin, improve digestion, fight infections, help with weight loss, reduce blood sugar, lower heart disease, reduce cancer, and lessen inflammation.
Limes also contain small amounts of riboflavin, niacin, folate, phosphorus, and magnesium. They are high in vitamin C, providing over 20% of your daily needs. They also contain small amounts of iron, calcium, vitamin B6, thiamine, potassium, and more. High-calcium hydrated lime—high-calcium quicklime produces a hydrated lime containing generally 72 to 74 percent calcium oxide and 23 to 24 percent chemically combined water.
7. Peaches
They’re often enjoyed fresh, in desserts like pies or canned. Peaches are related to plums, apricots, cherries, and almonds. Peaches are a very nutrient-dense and hydrating fruit. Peaches are a good source of vitamins C and K, which your body uses to heal wounds.
Peaches are rich in water, fiber, and antioxidants, in addition to several vitamins and minerals that may promote hydration and provide many other health benefits. The nutritious peach is chock-full of antioxidants and may protect from heart disease, cancer, and moisture loss in your skin, among several other benefits.
Welcome to Fresh Food Fast, your source for creative, accessible recipes and nutrition tips to make eating healthier just a little bit easier — and more fun. 100 grams of peaches has 88.9 g of water.
8. Cantaloupe
It’s a juicy, orange summer fruit that’s related to the watermelon and honeydew melon. It also belongs to the same plant family as cucumbers, pumpkins, squashes, and gourds. Cantaloupe benefits the skin as it is loaded with vitamin A and vitamin C, which are essential nutrients that help improve skin health.
Vitamin A helps protect the skin from sun damage, and vitamin C supports natural collagen production. Cantaloupe is considered a superfood thanks to its low-calorie count and high nutritional value. It’s also low in carbs and contains about 90 percent water, making it hydrating and filling as well.
With its high water and electrolyte contents, cantaloupe is a good choice for boosting hydration during hot summer months or after a workout. A 177-gram cup of cantaloupe balls contains 160 g of water. Examples of electrolytes in cantaloupe include sodium, potassium, calcium, and magnesium.
Balances body fluids and electrolytes: Cantaloupe is rich in water and electrolytes. This helps maintain adequate fluid and electrolyte levels in the body. Manages diabetes: Cantaloupes has a low glycemic load score of four. A low glycemic load means that your body digests it slowly and prevents a blood sugar spike.
9. Mangoes
A mango is an edible stone fruit produced by tropical trees, with juicy flesh and a distinctive flavor. Mango fruits are a rich source of vitamins A, C, D, K, and E. Mango is a good source of folate and several B vitamins, as well — all of which may help boost immunity.
There is also research that suggests that mangoes can help control weight, fight cancer, and improve digestion. Mangoes have high sugar content compared with other fruits, however, which may pose risks to some people. Mangoes contain up to 83% water, so consuming the fruit regularly will help replenish your body’s lost fluids.
Mangoes are also low in calories, and packed with nutrients that can support eye health, improve digestive health, and prevent diabetes. The high-water content in mangoes helps in keeping the body hydrated and combating dehydration. Additionally, mangoes are rich in antioxidants, aiding in skin protection against sun damage.
Conclusion
Fruits are not only delicious but also remarkably hydrating due to their high water content. Incorporating a variety of fruits into your diet can contribute significantly to your daily hydration needs, helping to maintain optimal health and well-being. By choosing fruits as a hydrating option, you not only quench your thirst but also benefit from the array of essential vitamins, minerals, and antioxidants they provide.
To conclude, the best fruit for water, particularly with infused water, involves a refreshing mix of fresh fruit like lemon and cucumber. These are ideal for creating a fruit-infused water that not only tastes good but also offers a refreshing flavor.
Add ice, stir with a wooden spoon, and use filtered water for the best results. Ice cubes help keep the drink chilled, enhancing the overall flavors. Incorporating herbs can elevate the fruit water further, making each sip a delight. Whether you’re using a wooden spoon to mix or simply enjoying the natural flavors, fruit water is a healthy and delicious choice.
