5 fruits and vegetables whose water content will surprise you

Hydrate, hydrate, hydrate – this is our motto for the summer as our bodies need sufficient fluids even more during the hot weather. Adults should drink at least 2 litres a day. This is because, when it’s hot, we simply sweat more, causing us to lose important minerals like calcium, sodium and magnesium. Plenty of water, unsweetened teas and non-alcoholic spritzers are therefore a good idea. Fruit and vegetables can also help to maintain a good fluid balance. To get you through the dry spell, read on to see our choice of vitamin-rich foods with a high water content.

Extremely high water content: almost 100%


Crunchy, green and fresh – cucumber is THE summer vegetable and has a very high water content. You will notice this straight away when you bite into it, as it will definitely quench your thirst. Cucumber is also an excellent source of soluble fibre, vitamins and minerals – particularly in and just under the skin. Tip: A few slices of cucumber in your glass of water will add a refreshing kick.


A thirst quencher and sweet snack all in one – when it comes to watermelon the clue is in the name. This round fruit also has a very high water content and is low in sugar. The potassium in watermelon plays an important role in good muscle function and maintaining the water/electrolyte balance. A juicy boost!


With an outstanding water content of almost 100%, the tomato can also hold its own. Both a fruit and a vegetable, tomatoes make a super snack in between meals or added to a summer salad. They are also a good source of vitamin C, B-vitamins, iron and folic acid. This is how we like to fortify ourselves!


It may surprise you to know that lettuce is almost entirely water! This crunchy green goodie is something else that you can pop into the salad bowl during the summer. It also gets bonus points for its folic acid content. Good to know: lettuce is always best eaten when it is in season – it has a more aromatic taste and is a better source of vitamins at this time.


Courgettes are similar to cucumbers in appearance and there is also very little difference in water content. This popular summer vegetable is commonly used in Mediterranean cuisine and is a good source of vitamins and minerals. Its somewhat firmer flesh has quite a neutral flavour. Courgettes can be eaten raw or prepared as “zoodles”, made into soup, cooked as a gratin or baked in the oven.

By the way, due to their high water content, these fruits and vegetables are also very low in calories. Another reason to enjoy them!

Let the water flow!

Your Dole Team




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  1. ME han dado a conocer información que desconocía. Muchas gracias por informarnos. Desearía mas contenido del log y de recetas en idioma español. Gracias

    1. Hi there, we’re glad you like our recipes. It might be possible that we will have Spanish content in the future as well. 😊 Kind regards, your Dole Team