Fruits and vegetables identified as top foods for hydration

Summer fruits such as watermelon, strawberries and peaches are especially high in water, contributing to better hydration. The World Health Organization recommends a daily intake of at least 400 g of fruits and vegetables. A Harvard‑based study cited by local media lists cucumber, lettuce, watermelon, orange, grapes, peach, strawberry, tomato, corn and natural yogurt as foods with water content up to 95 %, also providing vitamins, minerals and fiber.

Health experts note that these foods complement, but do not replace, direct water consumption. They suggest aiming for roughly 11 cups of liquids per day for women and 15 cups for men, counting water, drinks and the moisture in foods. Smoothies made with fruit and milk or plant‑based beverages are also recommended as practical ways to increase fluid intake.