Watermelon: Its very name should clue you in that watermelon is 93 percent water. You don’t always have to eat your watermelon straight off the rind. In fact, there are tons of recipes that incorporate watermelon as part of the main dish. And if it's hot out, try freezing it in a tasty watermelon granita.
Cucumber: Along with iceberg lettuce, cucumbers contain more water per serving than any other vegetable—96 percent. Eating cucumber raw is the best way to get all that fluid into your body, so use cukes as crudité alongside your favorite homemade dips or in one of these cucumber recipes.
Zucchini: They’re invading your garden and local farmer's markets this time of year. Why not put them to good use quenching your thirst? Zucchini is 95 percent water, but most of us eat this squash cooked, and you lose a lot of the water content with roasting or sautéing. To get the benefits of all that water, shred some raw zucchini into a salad, or try eating it as crudité, the way you would cucumber. Some people even use raw zucchini as the "pasta" in pasta salads. The upshot? Thinly slice your zucchini to make ribbons, and then add whatever you like!
Radishes: Probably not a very common vegetable on your shopping list, radishes contain 95 percent water and are in season now, too. Need some dinner ideas? Try this recipe for Brown Rice Salad with Radishes and Snow Peas, which contains other water-filled foods like cucumbers, celery, and red bell peppers.
Salads: Speaking of salads, most ingredients you toss into your salad bowl contain enough water to equal at least a few glasses, from the greens themselves (iceberg lettuce, 96 percent, and spinach, 92 percent) to seasonal toppings like tomatoes (94 percent) and sweet bell peppers (91 percent). If you prefer coleslaw, add extra red cabbage (92 percent) and carrots (87 percent). Or combine all your favorite fruits in one summery fruit salad. Among "nature's candy," the real thirst quenchers (behind watermelon, of course) are:
Strawberries (92 percent water)
Grapefruit (91 percent)
Cantaloupe (90 percent)
Peaches (89 percent)
Raspberries (87 percent)
Pineapples (87 percent)
Apricots (86 percent)
Blueberries (85 percent)