According to the old rule of thumb, the average adult is supposed to drink 8 glasses of water every day. Some days that can seem downright impossible — and oh so bland! But here’s a tip for your water woes: You don’t have to drink all of that water.

On a typical day, 20 percent or more of our water intake comes from solid foods like fruits and vegetables. While it’s still incredibly important to drink enough water, try incorporating some of these snacks into your daily routine. You’ll be checking off a few dietary boxes since all foods listed below are at least 90 percent water and they offer various other nutritional benefits, as well.



96.7% water

Cucumbers have the highest water content of any solid food, so they are perfect for summer salads on those sweltering days you can’t seem to stomach much else. Try mixing with watermelon and red onions for a refreshing salad (you’ll love this recipe), or juice cucumbers along with grapefruits for a sweet drinkable snack. Even just a few slices in plain Greek yogurt can help you stay cool.



92% water

Cantaloupes are packed with flavor and easy to find, so enjoy some fresh slices this summer, or throw it into a salad with other refreshing fruits.



91% water

Strawberries are another easy snack for summertime nutrition. Have a handful in some nonfat yogurt, or blend with a banana, some water and chia for a healthy smoothie anytime.


Green Peppers

93.9% water

Any bell pepper will give you a good amount of water, but green peppers pack the biggest punch. Slice in sticks and keep handy for the ultimate dipping snack.

Meghan Rodgers | EverybodyCraves


91.5% water

When you think of water-based fruits and veggies, watermelon should be high on that list. The classic summertime fruit is plenty hydrating and contains more cancer-fighting lycopene (the nutrient that gives the red color) than even tomatoes. Try it sliced, in a salad, smoothie or in a salsa.



94.5% water

Tomatoes are the picture of summer. We throw them in everything from sandwiches to salads to sauces. Any type of tomato will do. For a quick summer dish, toss tomatoes, mozzarella and basil in a bowl with light vinaigrette.


95% water

Zucchini is low in calories and high in water content. It packs other healthy nutrients like vitamins A and C, folate and potassium. Skip the meat when the weather gets hot,  and enjoy a vegetarian cookout with grilled zucchini as the star of the show. Throw on some other water heavy foods like pineapple, peaches and peppers, and you’re well on your way to replenishing your body with liquids.



95.3% water

These spicy-sweet root vegetables pack a punch in your summer salad. The bright red beauties are loaded with antioxidants, so toss them on salads, coleslaws, tacos, or anywhere you want a bit of crunch.


Iceberg lettuce

95.6% water

Iceberg lettuce gets a bad wrap. Nutritionist tell us to stay away from iceberg in favor of dark leafy greens like spinach and kale, which contain many more vitamins and fiber. However, when it comes to water content, iceberg is king. If you’re looking to stay hydrated, reach for the white stuff.

On a hot summer day, try an iceberg leaf as a wrap for a burger or tacos instead of heavy bread and tortillas.



95.4% water

While it’s not true that celery has negative calories, it is pretty close. Just 6 calories per stalk and a ton of fiber will fill you up, while you also benefit from the high water content. It travels well too, so consider enjoying this one on a road trip or packing it for the poolside as a dipping snack.

ALSO TRY: Here’s how to pick the best watermelon.

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Meghan is a full-time writer exploring the fun facts behind food. She lives a healthy lifestyle but lives for breakfast, dessert and anything with marinara. She’s thrown away just as many meals as she’s proud of.