Fruit is juicy perfection on a hot summer day. Reach for a water-rich option and it can also help you stay hydrated during a heat wave.<\/p>\n
That\u2019s important for health since getting enough water allows the body to keep a normal temperature, lubricate joints, and get rid of waste through urine and perspiration, according to the Centers for Disease Control and Prevention<\/a>.<\/p>\n Proper hydration has also been linked to good cognitive function, optimal energy levels and weight control, Brenda Davy, a professor in the department of human nutrition, foods and exercise at Virginia Tech, previously told TODAY.com<\/a>.<\/p>\n Food typically provides 20% of the water a person needs, according to the Academy of Nutrition and Dietetics<\/a>.<\/p>\n \u201cEating a juicy fruit like watermelon is a great way to stay hydrated, especially when it\u2019s warm out,\u201d says registered dietitian Natalie Rizzo, nutrition editor for TODAY.<\/p>\n Hydrating fruits are also a good option for kids, she adds.<\/p>\n \u201cEspecially because they tend not to drink water unless they are told to do so. But kids absolutely love fruit \u2014 and probably eat more of it than adults \u2014 so it\u2019s a great way to add water and fiber to their diet,\u201d Rizzo notes.<\/p>\n Frozen fruits can be a fun option \u2014 they\u2019re just as nutritious as the fresh version, and work well for smoothies or if someone just likes to eat really cold fruit, she says.<\/p>\n Keep in mind water-rich fruits are not a substitute for drinking water, so you still need to sip H2O<\/a> or other healthy drinks<\/a> throughout the day to stay hydrated, Rizzo advises.<\/p>\n Here are fruits that contain the most water:<\/p>\n Watermelon<\/strong><\/p>\n Living up to its name, watermelon<\/a> is made up of 92% water. It\u2019s among the top hydrating foods and makes the list of fruits with the most electrolytes<\/a>.<\/p>\n \u201cWatermelon is my top choice for a hydrating fruit,\u201d Rizzo says. \u201cIt tastes so good \u2014 especially in the summer. It\u2019s also really rich in lycopene, and it is a crowd pleaser.\u201d<\/p>\n Lycopene, a natural pigment that gives watermelon its red color, is a \u201cpotent antioxidant with multiple health benefits,\u201d studies have found<\/a>.<\/p>\n Coconut<\/strong><\/p>\n Coconut water<\/a> is the clear liquid found inside young, green coconuts. It\u2019s rich in carbohydrates and electrolytes, according to the National Library of Medicine<\/a>.<\/p>\n Some people consider it a natural sports drink.<\/p>\n \u201cCoconut water is a great source of potassium, and it\u2019s naturally sweet,\u201d Rizzo says. \u201cIt\u2019s perfectly fine to drink in moderation if you enjoy it.\u201d<\/p>\n At about 40 calories per cup, it\u2019s not a direct replacement for zero calorie water, though, she adds.<\/p>\n Remember: Coconut water is different than coconut milk, which is made from a mixture of the grated meat of a mature coconut, the National Library of Medicine notes.<\/p>\n Strawberries<\/strong><\/p>\n Dietitians consider strawberries among the healthiest summer fruits<\/a>.<\/p>\n Juicy and sweet yet low in calories, they\u2019re packed with fiber, antioxidants and beneficial plant compounds.<\/p>\n Strawberries are also among fruits with more vitamin C than an orange<\/a>. <\/p>\n Cantaloupe<\/strong><\/p>\n Another type of melon, cantaloupe<\/a> is delicious eaten fresh, added to salads and salsa or paired with prosciutto.<\/p>\n It contains lutein and zeaxanthin, nutrients that support healthy vision.<\/p>\n Cantaloupe is also one of the fruits with the most vitamin A<\/a>.<\/p>\n Pineapple<\/strong><\/p>\n Full of gut-healthy fiber, pineapple<\/a> contains bromelain, an enzyme that breaks down proteins and has anti-inflammatory properties.<\/p>\n Pineapple is also a source of melatonin, so it\u2019s considered one of the foods to help people sleep better<\/a>.<\/p>\n Orange<\/strong><\/p>\n One orange is 86% water, so it can help replace fluids after a tough workout, Rizzo notes<\/a>.<\/p>\n \u201cThere\u2019s a reason orange slices are handed out at kids\u2019 sporting events \u2014 they are tasty, sweet and hydrating,\u201d she explains.<\/p>\n It’s best to eat the whole fruit rather than just juicing it to get an orange\u2019s full benefits, including fiber.<\/p>\n Grapefruit<\/strong><\/p>\n So juicy it can squirt you in the eye when eaten with a spoon, grapefruit<\/a> is a good source of vitamin C, which can help boost the immune system and support skin health, dietitians say.<\/p>\n The membranes separating each segment are rich in pectin, a type of dietary fiber that can help lower LDL cholesterol and nurture the healthy bacteria in the gut.<\/p>\n Grapefruit also makes the list of fruits with the most protein<\/a>.<\/p>\n Peach<\/strong><\/p>\n Peaches<\/a> are a summer staple and so juicy that it\u2019s unwise to bite into one without a napkin ready.<\/p>\n They come with fiber, vitamin C and potassium. Perfect on their own, peaches can also be paired with Greek yogurt, cottage cheese or added to a sweet summer fruit salad.<\/p>\n Plum<\/strong><\/p>\n Sweet-tart plums are among fruits with the least sugar,<\/a> and their deep purple color signals the presence of antioxidants and beneficial plant compounds.<\/p>\n\n
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