Updated on 15 July 2025
Staying hydrated is essential for feeling your best, especially during hot weather or after physical activity. While drinking water is important, certain vegetables can also help boost your hydration levels naturally. These water-rich vegetables not only help you stay refreshed but also provide essential nutrients like vitamins, minerals and fibre.
In this blog, we’ll explore a list of vegetables with high water content and how they can support your health, keep you energised and even improve digestion and skin health.
Benefits of eating vegetables high in water content
Vegetables that have a lot of water offer many health benefits. Here are some of the main ones:
- Keeps you hydrated: Water-rich vegetables support hydration naturally, especially during hot weather or after physical activity. While drinking water remains essential, including these vegetables in your diet can provide an added boost to your body’s fluid levels.
- Helps with digestion: Water helps your stomach break down food and move it through your body. Vegetables that have high water content can make digestion easier and help prevent constipation.
- Good for weight loss: Most water-rich vegetables are low in calories but high in volume. This means you can eat a lot of them without gaining weight. They help you feel full without binging on calories.
- Keeps your skin healthy: Drinking water and eating water-rich foods help remove the toxins from your body, which can also help with skin problems like acne.
- Rich in nutrients: These vegetables are not just full of water but also have vitamins, minerals and fibre. They help keep your body healthy and strong.
List of vegetables high in water
If you’ve ever wondered “which vegetable contains lots of water”, we’ve compiled a list of veggies that’ll help keep you hydrated and refreshed.
Cucumber
- Cucumbers are not only healthy but are hydrating because of their water content.
- Water content in cucumbers is around 96%, which is the highest among all other vegetables.
- They contain fibre, potassium, manganese and vitamins A and K and are low in calories.
Yellow melon
- The water content of yellow melon is nearly 91%.
- They are rich in potassium and contain very few calories. Potassium is necessary to maintain healthy blood pressure and helps with better functioning of nerves and muscles.
- It contains fibre, along with vitamins D and A.
Brussel Sprouts
- Brussel sprouts contain almost 86% of water.
- They are loaded with folic acid or folate- which is required by the body to make red blood cells and also plays an important role in a baby's development during pregnancy.
- They have vitamins K and C, fibre and protein. They also contain small amounts of vitamin B6, iron, thiamine, magnesium and phosphorus.
- They contain antioxidants - compounds that promote overall health, prevent cell damage and reduce inflammation in the body.
Spinach
Another water-rich vegetable that is good for hydration is spinach. It contains around 93% of water.
- Spinach is loaded with iron – which is necessary for oxygen transport in the body.
- Spinach is rich in fibre and vitamins like A, C, K1, folic acid, iron, calcium and antioxidants.
- Consuming spinach controls blood pressure, promotes good vision and helps fight cancer.
Tomatoes
- Tomatoes contain around 95% of water.
- They contain fibre, vitamins K, C, potassium and folate (natural form of vitamin B9).
- They also contain the antioxidant lycopene, which has numerous health benefits and also helps in lowering the risk of heart disease and cancer.
- Tomatoes have a number of skin benefits like protecting you from sunburns, etc.
Broccoli
- Florets of broccoli contain around 90% of water.
- This green leafy vegetable contains antioxidants, fibre, vitamins C, K1, folate, magnesium, potassium and iron.
- It is packed with various antioxidants and plant compounds like sulforaphane- which fights various types of cancer and Kaempferol which protects against heart disease, cancer and fights inflammation, etc.
Tips for including water-rich veggies in your diet
Now that you know which vegetables are high in water, here are some simple ways to add more of them to your meals:
- Add them to your breakfast: You can put spinach or tomatoes in your omelette, or add sliced cucumber to your toast. This is an easy way to start your day with some extra water.
- Eat salads often: Make a big salad using lettuce, cucumber, tomato, radish and peppers. Add some olive oil or lemon juice for flavour. You can have it as a side dish or even a full meal.
- Eat raw veggies: Keep chopped celery, cucumber and carrots in the fridge for quick snacks. Pair them with some healthy dips like hummus or yoghurt.
- Use them in smoothies: Spinach and courgettes blend well in green smoothies. You won’t even taste them, but you’ll get all the benefits.
- Add to soups and stews: Water-rich vegetables like cabbage, cauliflower and tomato are perfect for soups and stews. They add flavour, volume and help keep you hydrated.
- Cook lightly: Try not to overcook your vegetables, as they can lose some of their water and nutrients.
Conclusion
Eating vegetables with lots of water is a simple and tasty way to stay hydrated. They are full of vitamins, minerals, fibre and antioxidants that help protect your body and keep you feeling your best. Adding these vegetables to your meals every day can improve your health, help with digestion and even make your skin look better.
While eating a healthy diet is essential, it’s also important to be prepared for unexpected medical needs. Having a good health insurance policy can help cover the costs of doctor visits, treatments and medicines. For older adults, a senior citizen health insurance plan is especially helpful. It offers extra support for age-related health issues.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis, or treatment. Please consult your general physician or another certified medical professional for any questions regarding a medical condition. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.