Last Updated on June 21, 2026 by Mandy Tyler, M.Ed., RD, CSSD, LD
Best Hydrating Fruits for Athletes
Hydration is important for an athlete’s health as well as sports performance. Knowing what hydrating fruits to add to an athlete’s meal plan can support them with meeting their daily hydration needs.
Let’s explore my top picks for hydrating fruits that athletes can add to their meals and snacks.
Watermelon: Top Hydrating Fruit for Athletes
Watermelon tops the list of hydrating fruits for athletes. Watermelons are ~91% water making them an excellent addition to an athlete’s meal plan (1).
In addition to being a great way to help athletes hydrate, watermelons contain the electrolyte potassium. Potassium plays an important role with helping to maintain fluid balance in the body (2). They are also rich in Vitamin C and provide beta carotene as well as the antioxidant lycopene (1).
Watermelons are in peak season during July and August, which is ideal timing to support an athlete’s hydration needs throughout the summer months.
Strawberries: Hydrating Berry Choice for Athletes
Strawberries are another excellent hydrating fruit choice for athletes. Similar to watermelons, strawberries are ~91% water, making them a great option to help athlete’s meet their daily hydration needs (3).
Strawberries are rich in phytochemicals, which have ant-inflammatory effects in the body (4). In addition, they have a high amount of Vitamin C, a potent antioxidant that helps support immune health.
Pro Tip: Athletes can add strawberries to a Greek yogurt parfait, blend them in a healthy fruit smoothie, or use them as a topping on oatmeal, breakfast cereal, and salads.
Cantaloupe: Hydrating Melon Choice for Athletes
In addition to watermelon, cantaloupes are a hydrating melon choice for athletes.
Cantaloupes are 90% water and an excellent source of the antioxidant beta-carotene (5). Beta-carotene gives cantaloupe its yellow-orange color. In the body, beta-carotene is converted into Vitamin A (6).
Cantaloupes also provide Vitamin C, folate, potassium, and phytochemicals making them a nutrient-rich addition to an athlete’s meal plan (5).
Pro Tip: Athletes can enjoy cantaloupe as a topping on cottage cheese or Greek yogurt, add it as a topping on salads or grain bowls, or blend it into a refreshing fruit smoothie.
Grapefruit and Oranges: Hydrating Citrus Fruits for Athletes
When looking for hydrating citrus fruits to add to an athlete’s diet, grapefruits and oranges are great options. Both grapefruits and oranges are ~87% water and high in Vitamin C (7, 8).
Vitamin C is a water-soluble vitamin that has many important roles in the body. It supports a healthy immune system, is involved in wound healing, is necessary for the formation of collagen in connective tissue, and serves as an antioxidant in the body (9, 10).
Athletes are encouraged to consume antioxidants, such as Vitamin C, in the diet rather than in supplement form. Research suggests that chronic high-dose supplementation of antioxidants, may blunt desired training adaptations (11).
Thus, instead of supplementing, athletes can enjoy oranges and grapefruits as a natural way to consume Vitamin C.
Peaches: Hydrating Summer Fruit for Athletes
A fresh, juicy peach is a hydrating fruit choice for athletes. Peaches are typically in-season throughout the summer months, making them a refreshing choice in the summer heat.
Peaches are 88% water and are packed full of nutrients, including: Vitamin C, beta-carotene, and potassium, as well as antioxidants such as lutein and zeaxanthin (12).
Pro Tip: Athletes can add fresh sliced peaches as a topping on pancakes, waffles, or oatmeal, use them to make a sweet and savory salsa, or even place peach halves on the grill for a tasty dessert.
Pineapple: Hydrating Tropical Fruit for Athletes
Finally, pineapple is a hydrating tropical fruit choice for athletes, containing 85% water (13). Pineapples contain a variety of nutrients including: Vitamin C, copper, magnesium, potassium, and antioxidants (14).
In addition, pineapples contain bromelain, a group of enzymes that have anti-inflammatory effects in the body. Bromelain is associated with many of the health benefits attributed to pineapples (15).
Pro Tip: Pineapple makes a great addition to a stir-fry or a Hawaiian chicken kabob on the grill. Athletes can also add frozen pineapple chunks to a tropical fruit smoothie or overnight oats for a quick breakfast on-the-go.
Hydrate with Fruit Infused Waters
Aside from adding fruits to meals and snacks, fruit infused waters can be a great way to support athletes with meeting their daily hydration needs.
To make infused water, simply add pieces of your favorite fruit to a pitcher of water and refrigerate. The water will naturally take on the flavor of the fruit without any added sweeteners required.
Fruit Infused Water Combinations
Some of my favorite fruit infused water combinations include:
- Lemon and lime
- Watermelon and strawberry
- Strawberry, kiwi, and lime
- Raspberry and lemon
- Cherry and lime
- Orange and blueberry
- Pineapple, lime, and mint
Pro Tip: Instead of making a pitcher of infused water, athletes can simply add sliced fruit to their reusable water bottle at the beginning of the day. Each time you refill your water bottle it will take on a refreshing fruit flavor.
Healthy Fruit Smoothies
In addition to infused waters, fruit smoothies can be a healthy way to help athletes hydrate and meet their nutrition needs.
Athletes can enjoy a fruit smoothie with breakfast on-the-go, post-workout to support their recovery nutrition needs, or as a healthy evening snack before going to bed.
Pro Tip: Make sure to check out my post-workout smoothie blog to download a power-packed smoothie recipe for athletes.
Best Hydrating Fruits for Athletes
You now have an overview of the best fruits for athletes to add to their meals and snacks to support their daily hydration needs.
For additional sports nutrition tips, make sure to check out my blog on gut health for athletes.
Join the Nutrition By Mandy Email List & Get a Free Athlete’s Grocery List
Click HERE to join the Nutrition By Mandy e-mail list. When you join you will receive a free athlete’s grocery list to print and take with you to the store.
About the Author
Mandy Tyler is a Sports Dietitian Nutritionist in the San Antonio, TX area. She is a Registered and Licensed Dietitian, a Board-Certified Specialist in Sports Dietetics, a Licensed Athletic Trainer, and is a Certified Exercise Physiologist through the American College of Sports Medicine. Mandy has experience working with athletes at the high school, collegiate, and professional levels. She believes the key to reaching one’s full potential, both in everyday life and in sports performance, relies on a healthy nutritional foundation.
If you are looking to take your performance to the next level, make sure to check out my new Sports Nutrition Game Day Guide. This downloadable guide is written to help athletes develop an individualized plan to achieve peak performance on game day.
