21 Fruits and Veggies for Oregonians Who Hate Drinking Water
We get it. Water can be bland, boring, and, frankly, not very enjoyable to consume when there are so many other yummy drink options in Oregon.
But like it or not, we need water to survive. Dehydration can cause fatigue, headaches, muscle cramps, and, eventually, even organ failure.
The good news?
You don’t have to drink glass after glass of water to meet your daily hydration needs. Consuming a few servings of these fruits and vegetables each day will help you stay hydrated while providing additional health benefits.
Of course, talk with your doctor before trying to replace some of your water intake with a bunch of fruit and vegetables. We’re not doctors ourselves; we’re simply here to show you it’s possible to get some H2O from food sources.
1: Watermelon
If you want to hydrate without drinking plain water, it’s never a bad idea to start with a food that has “water” in its name.
Watermelon is sweet, delicious, and a far cry from the stuff flowing out of your tap.
The pink, juicy flesh is about 92% water, so it will help to hydrate you. Watermelon is also full of fiber and vitamins, including vitamins A and C.
2: Strawberries
Strawberries are typically about 91% water. Enjoying a bowl of this sweet red fruit will help you reach your water content goals fast.
On top of being good for hydration, strawberries contain a bunch of antioxidants.
Consuming them regularly may reduce your risk of cancer, Alzheimer’s, and heart disease.
3: Peaches
Biting into a juicy peach on a hot summer’s day is one of life’s greatest pleasures. It’s also a great way to stay hydrated.
Peaches are about 89% water and come packed with health-boosting nutrients.
For example, peaches are a good source of chlorogenic acid, a powerful disease-fighting antioxidant.
4: Cantaloupe
A single serving of cantaloupe will give you about a half cup of water. It also provides more than 100% of your daily vitamin A needs.
Cantaloupe is an easy fruit to add to your breakfast.
It works wonderfully on top of things like yogurt or cottage cheese, which also have high water contents.
5: Cucumber
Cucumbers are 95% water and one of the lowest-calorie vegetables on this list. A half-cup serving is only 8 calories!
You could eat a bowl of cucumber salad to help meet your water intake needs, or you can find ways to incorporate this refreshing vegetable into other meals.
Cucumbers add a fantastic crunch to sandwiches and salads. They’re also delicious when cooked in stir-fries and soups.
6: Oranges
Not only is an orange 88% water, but it’s also full of vitamin C and potassium. Potassium could help lower blood pressure and may protect against heart disease, while vitamin C may help boost your immune system.
If those health benefits aren’t enough to convince you to eat more oranges, consider flavonoids.
Flavonoids are a type of antioxidant that may prevent cell damage, protecting you from diseases like cancer.
7: Lettuce
If drinking enough water is a challenge for you, consider having a salad instead. Lettuce is mostly water (96%) and you can dress it up in a variety of ways.
Whether you like a savory Cobb salad, a tangy Caesar, or simple mixed greens, the lettuce in your salad will help you hydrate.
And, if you don’t like salad, you can always add lettuce to other things like sandwiches, burgers, or wraps.
8: Zucchini
A cup of chopped zucchini is over 90% water and only twenty calories.
It also includes a gram of fiber and nutrients like vitamin C.
Incorporating zucchini into your diet is fairly easy. Shred it into salads, slice it into stir fries, or use a spiralizer to make curly zucchini noodles.
9: Celery
Snacking on celery is a great way to up your H2O intake for the day. Just a cup of the stalky green vegetable provides almost 4 ounces of water.
Eating a cup of celery isn’t that hard, either.
Enjoy it as part of crudités platter with carrots, snap peas, and hummus. Or try it cooked in a soup or stir fry.
10: Tomatoes
Tomatoes are 94% water and exceptionally easy to incorporate in your diet. There are hundreds of varieties, all with unique flavors.
From exceptionally sweet cherry tomatoes to the meaty-textured beefsteak variety, there’s a tomato for nearly every tomato lover.
You can also enjoy them raw or cooked. Simmer them down into a sauce, blister them on the grill, or slice them into a salad. The choices are nearly endless.
11: Bell Peppers
Whether you enjoy them with your fajitas, in your salad, or as a snack, bell peppers are a wonderful way to increase your water intake.
They’re a little sweet, delightfully crunchy, and beautifully colored, making them fun to eat.
Plus, bell peppers are packed with vitamin C. Just one cup provides over 300% of your daily vitamin C needs.
12: Cauliflower
When you think of hydrating fruits and vegetables, cauliflower might not come to mind.
Its texture seems a little crumbly, and if you tried to squeeze it, you wouldn’t get any juice.
Still, cauliflower is 92% water, making it a great vegetable to hydrate with. It’s also full of fiber, vitamins, and minerals.
13: Mangoes
Sweet and juicy mangoes are a great choice if hydration is your goal. They’re up to 83% water and packed with antioxidants.
Mangoes are easy to incorporate into your diet as well.
Enjoy them over yogurt for a sweet but healthy snack, or make a mango salsa for a more savory option.
14: Blueberries
Blueberries are up to 84% water and full of incredible health benefits. They have anthocyanins, which give them their distinct blue hue while making them a superfood.
Research shows anthocyanins may reduce your risk of heart disease and type 2 diabetes.
Plus, they may be neuroprotective against degenerative diseases. So, blueberries help you stay hydrated while keeping you healthy.
15: Apples
An apple a day could help you meet your water intake goals.
Apples are up to 86% water and readily available throughout the year.
They’re also versatile. They work well in salads, desserts, or as a stand-alone snack. You can even whip up a batch of hydrating applesauce to keep on hand.
16: Pineapples
Pineapples are up to 86% water, and they’re delicious. The second one is enough reason for many of us to eat them, but in case you need more convincing, consider how healthy pineapple is.
Pineapples are a natural anti-inflammatory food.
They’re high in antioxidants and they may aid in digestion. On top of that, pineapples are full of fiber and may support the nervous system.
17: Apricots
Eating apricots is a great way to help meet your hydration needs. They’re about 86% water and full of other health benefits.
According to the Cleveland Clinic, apricots can help boost your skin and eye health.
They can also aid in digestion and help guard against chronic disease.
18: Plums
At 87% water, plums are an excellent choice to help meet your hydration needs. They’re juicy and sweet, but lower in sugar than many other fruits.
Red and purple plums are also rich in anthocyanins, which may promote heart health.
And, plums contain adiponectin, a hormone that helps regulate blood sugar.
19: Papaya
If you’re a fan of tropical fruit, you consider adding papaya to your diet. Papayas are about 88% water, so they’ll help you hit your water intake goals.
At the same time, they may reduce your risk of heart disease and stroke.
According to the American Heart Association, papaya could also help lower blood pressure and cholesterol.
20: Grapefruit
At over 90% water, consuming grapefruit is a great way to get a little more water in your diet. They’re also high in vitamins C and A.
Grapefruit is simple to work into your diet.
You can enjoy it with breakfast, add it to salad, or savor it as a uniquely refreshing sorbet.
21: Cabbage
Cabbage is 92% water and nutritionally dense, making it a wonderful option for increasing your hydration. This cruciferous vegetable contains glucosinolates, which may protect against cancer.
It’s also full of fiber, vitamin K, and folate.
You can consume cabbage in a number of tasty ways. Throw it in a stir fry, slice it up in a slaw, or steam it into cabbage rolls.
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